And how to get your gut feeling happy again.
So, what exactly is IBS?
There are several symptoms of IBS, and everyone can experience different ones.
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Yet, some of the most common IBS symptoms include the following.
Other types of IBS-related abdominal pain can be described as gas-like, sharp or dull pain.
Pain most often gets better after a bowel movement is passed.
Bloating is also called distension; it feels like your midsection is full, tight or swollen.
Changes in Bowel Movements
Along with abdominal pain, a change in bowel habits is the hallmark of IBS.
However, not everyone experiences the same changes.
Some people feel an urgency to rush to the restroom.
Others may experience an incomplete evacuationfeeling like they need to go but cant.
Constipation or Diarrhea (or Both)
Some people with IBS tend toexperience constipation, and others havefrequent diarrhea.
But some people go back and forth between the two.
While having either of these occasionally is normal, folks with a healthy gut dont experience either too often.
The pain from IBS most often improves after the bowel movement has passed, says Truncali.
IBS flares can be sparked by a diverse group of things.
Stress doesnt cause IBS, but it certainly triggers it.
Creating the conditions for individuals to successfully manage stress is necessary for long-term management and alleviation of IBS symptoms.
There is a bidirectional pathway that exists between the gut and the brain, says Best.
Studies show that stress can lead to changes in the gut microbiome, a condition called dysbiosis.
Stress also leads to low-grade inflammation in your gut lining, increasing your IBS symptoms.
Some types of food.
One category of foods that seem to make IBS worse are fermentable carbohydrates.
Collectively, they are known as FODMAPs: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
There are many foods that are high in FODMAPs, adds Best.
Fiber, specificallysoluble fiber, helps make stool softer and easier to pass.
Best also recommends asking for help.
The dietitian will help you to follow a three- to six-week elimination protocol.
Ease your tummy troubles with foods that Best recommends.
Foods that can be soothing to IBS symptoms are peppermint and fennel.
These can be enjoyed in an herbal tea to soothe frustrating symptoms, she says.
Otherfoods that are great for managing IBSinclude salmon, bell peppers, eggs, avocado and more.
For a fresh meal using fennel, try our Fennel, Radish & Cucumber Salad.
And thisSheet-Pan Roasted Salmon & Vegetablesmakes a delicious and quick low-FODMAP meal.
Stress management and a few dietary changes can make a big difference and help you feel better.
Stomach pain and a cramping feeling are often the first signs of IBS.
Pain most often gets better after a bowel movement is passed, notes Truncali.
What triggers IBS symptoms may differ from person to person.
However, foods high in FODMAPs are known to increase IBS flare-ups.
American College of Gastroenterology.IBS FAQs.
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & Causes of Irritable Bowel Syndrome.
2023;15(12):e50840.
