IBS = Irritable Bowel Syndrome
IBS affects 5-10% of the U.S. population. A simplified definition is that IBS is a group of symptoms that include abdominal pain and changes in bowel habits (diarrhea or constipation or both) lasting 3 months or more.
Symptoms that result in an IBS diagnosis must include:
- abdominal pain
- change in frequency of stool and/or consistency of stool (constipation or diarrhea).
Other common IBS symptoms include:
cramping, gas, bloating, nausea, reflux/heartburn, anxiety/depression
Symptoms that may indicate something else is going on include:
blood in stool, vomiting, night time bowel movements, sudden onset of symptoms
IBS can be complicated… Many possible triggers… Many possible mediators. A blend of these will be unique to each individual. That means effective treatment will look different for each individual… A blend of various treatment/management options… A blend of various healthcare providers.
IBS can also be treated and managed effectively! Find your healthcare team for optimal results.
Gastroenterologist
Dietitian
Primary Care Provider
Psychiatrist
Biofeedback Therapist
Gut Directed Hypnotherapist
Physical Therapist
Trusted Family/Friend
You
You don’t need all of the mentioned providers, it may be 2-4. Start with your PCP or gastroenterologist; ask questions and go from there. As a Registered Dietitian Nutritionist who specializes in GI health, I help individuals navigate food choices, diets, meal and snack options, recipes, supplements, lifestyle tips and more to help with IBS. Learn more in the Services Tab on this website.
Did you know that IBS isn’t treated the same way for everyone? The best way to treat IBS is with an individualized approach and with a health care team! Look at all of the various treatment options:
FODMAP gentle diet
Low FODMAP 3 phase diet
Individualized diet modifications
Fiber modification
Supplements such as peppermint
Cognitive behavioral therapy
Gut directed hypnotherapy
Pharmacological options
Mindfulness based stress reduction
Other lifestyle modifications/ support
Lifestyle tips for IBS and IBS like symptoms…
Chew food well: ideally, chew to baby food consistency. Enzymes in your mouth already start breaking down carbohydrates and smaller particle size helps your stomach out too! This leads to decreased gas/bloating/pain and increased nutrient absorption.
Slow belly breaths with meals: take 3 slow belly breaths before, during, and after your meal to enter “rest and digest” mode.
Good quality/length of sleep: Ideally 7-9 hours. Support a good nights sleep by avoiding eating 2 hours before bed; keep the temperature controlled to what’s comfortable for you, cooler works great for many people; keep your room dark; avoid screens in your room; do something calming before bed like reading a book, do a sleep meditation, utilize lavender, or take a warm bath or shower.
Abdominal massage: Here’s a guide to learn more. https://www.bidmc.org/-/media/files/beth-israel-org/centers-and-departments/rehabilitation-services/otpt-pelvic-floor-abdominal-massage.pdf
Gentle exercise/movement: Take a leisurely walk after meals or gently dance to your favorite song. This can help decrease gas/bloating and aid the movement of food down through the rest of your digestive tract. Other ideas include yoga, tai chi, and stretching.
Meditation/stress reduction: Here are some of my favorite meditation apps: Simple Habit, Calm, Headspace, Smiling Mind. Mahana is a CBT app for IBS. Nerva is an IBS gut directed hypnosis app.
Proper toilet positioning: Sit on toilet with knees slightly higher than hips (use a stool or squatty potty to get proper height). With a straight spine, slightly lean forward. Take slow belly breaths to help relax. https://www.squattypotty.com/?utm_source=Google&utm_medium=cpc&utm_campaign=Brand&gclid=Cj0KCQjw39uYBhCLARIsAD_SzMQaJA105yndWuAP1absx3uWaDZUvuO-6k_zQDP3E4pKzIylcfbkS7saAthlEALw_wcB
As a Registered Dietitian Nutritionist who specializes in GI health, I help individuals navigate food choices, diets, meal and snack options, recipes, supplements, lifestyle tips and more to help with IBS. Learn more in the Services Tab on this website. See below for easy meal ideas!
These are lower FODMAP “mini meals” incorporating a moderate amount of fiber with less gassy foods AND they are simple to prepare! Plus a few of my favorite recipes from Kate Scarlata.
- Combine 1 cup plain cheerios with ½ cup blueberries, 2 Tbsp. chopped walnuts, and unsweetened vanilla almond milk in bowl.
- Sauté 1 cup chopped veggies (such as zucchini, bell peppers, spinach leaves) in skillet. Set aside. Scramble 1-2 eggs in skillet. Toss veggies and eggs together, season with dried herbs, salt, and pepper, and sprinkle with 2 Tbsp. cheddar cheese. Enjoy with 1 slice of sourdough toast.
- Blend up a low FODMAP smoothie. http://blog.katescarlata.com/2015/12/15/nourishing-smoothies-smoothie-bowls/
- Spread 2 rice cakes each with 1 Tbsp. peanut butter and small banana sliced on top with a sprinkle of cinnamon.
- Top your toast (Ex: Sourdough or gluten free bread)
- Top with mashed avocado, hard-boiled egg, & tomato slice
- Spread with peanut butter and slice kiwi on top
- Mix 1 tuna packet with 1-2 Tbsp. olive oil mayo, ¼ cup chopped celery and carrots and enjoy with Blue Diamond nut thin crackers.
- Enjoy a Cheddar and chicken corn tortilla sandwich. http://blog.katescarlata.com/2016/04/14/cheddar-chicken-corn-tortilla-sandwich/
- Heat individual brown rice cup in microwave. Top with steamed veggies (squash, zucchini, carrots, bell peppers), shredded chicken, and coconut aminos.
- Baked oatmeal cups for on the go… https://blog.katescarlata.com/2015/07/06/baked-oatmeal-cups-for-on-the-go/ or blender pumpkin muffins… https://blog.katescarlata.com/2021/01/17/blender-oat-pumpkin-muffins/
Kuper Nutrition 