Understanding the Role of Food in IBS
The way in which our bodies digest food can contribute to symptoms of IBS such as gas, bloating, abdominal pain or discomfort, and changes in bowel movements. There are numerous reasons for this which may include the food fermentation process and the way the immune system in the gut reacts to food. However, before we start eliminating and villainizing food, it’s important to remember that food isn’t always the root cause of IBS. While it’s tempting to blame digestive issues entirely on what we eat (after all, food is the main thing entering the digestive system), the reality is that other factors can influence how the body processes that food, which ultimately contributes to IBS. Here are a few examples:
- Microbiome imbalance: Also known as dysbiosis, an imbalance between beneficial bacteria (probiotics) and harmful pathogens in the gut can lead to conditions like small intestinal bacterial overgrowth (SIBO), candida (fungal infection), or parasitic infections, all of which can contribute to IBS symptoms
- Gut-brain miscommunication: The gut and brain communicate constantly, but when this communication is disrupted, it can result in hypersensitivity to normal digestive processes. For example, the production of gas (which is usually harmless), may feel painful or uncomfortable if the nerves in your digestive tract become too sensitive.
- Other conditions mimicking IBS: There are several other conditions that share symptoms with IBS, or may even be mistaken for it. For example, there are over 20 disorders of gut-brain interaction (DGBIs), with IBS being just one of them. Your symptoms may be more accurately explained by other such functional conditions.
- Coexisting conditions: It’s also possible to have both IBS and another condition at the same time, such as inflammatory bowel disease (IBD). The symptoms of these two conditions can overlap, which can make it more challenging to determine what’s causing your discomfort.
When it comes to food, the FODMAP diet has been well researched in managing IBS symptoms. FODMAPs are types of carbohydrates (or “sugars”) found in certain foods that can be difficult for some people to digest or absorb. However, before cutting out specific foods, it’s a good idea to consult with a qualified healthcare practitioner—whether a family doctor, gastroenterologist, or naturopathic doctor—so you can identify the underlying cause of your BS symptoms. This way, you can not only get an accurate diagnosis, but also avoid unnecessarily restricting your diet.
Dietary Tips for IBS
DO:
- Prioritize dietary fiber: Fiber acts as a prebiotic, nourishing the good bacteria in your gut and supporting overall digestive health. Aim for a variety of plant-based foods such as whole grains, fruits, vegetables, nuts, seeds, and beans.
- Eat on a consistent schedule: Set regular meal times (breakfast, lunch, dinner) and snacks in between if needed. Skipping meals or avoiding eating for long periods of time may seem like a good idea to keep IBS symptoms at bay, but this can result in eating at irregular times such as late at night, which disrupts digestion and can worsen IBS. Remember, the body likes routine!
- Consider dietary modification (with professional guidance): The FODMAP diet is a well-researched approach for managing IBS, but it’s important to work with a healthcare professional to tailor it to your individual needs and health concerns. They can help you determine which foods to avoid, how to reintroduce them over time, and ensure you’re not missing out on necessary nutrients.
DON’T:
- Frequently eat ultra-processed foods: These foods are often low in important nutrients (like fiber), and contain high amounts of sugar, saturated fats, trans fats, sodium, preservatives, and artificial additives—ingredients that can irritate your digestive system and trigger IBS symptoms.
- Neglect your eating habits: When it comes to digestion, howyou eat can be just as important as what you eat. A few daily practices to follow include:
○ Don’t rush your meals: Take your time and avoid eating in a hurry. This also includes chewing your food thoroughly (the digestive process starts in the mouth!)
○ Avoid large portions or overeating: This can increase pressure in the stomach which can lead to digestive discomfort and bloating. ○ Don’t eat while distracted: Digestion becomes challenging when you eat on the go, while working, studying, or doing stressful activities. Your body can’t focus on “rest & digest” if it’s in “fight or flight” mode!
- Restrict lots of food: Cutting out foods like gluten, dairy, beans, or certain vegetables without proper guidance might seem helpful at first, but this can quickly lead to a very restricted diet and doesn’t guarantee that your symptoms won’t return. People with IBS already tend to have anxiety around food, and making unnecessary dietary restrictions can make eating more difficult. Instead, seek the help of a healthcare practitioner to pinpoint the causes of your IBS symptoms and create a personalized plan – that doesn’t involve cutting out large food groups!
Interested in learning how to fix gut health? Contact Dr. Viktoriya Zabigaylo, ND or book a free 15 min consultation. Dr. Viktoriya Zabigaylo is a naturopathic doctor offering IBS treatment in Mississauga.
*The above information is not intended as medical advice or to replace medications. Please schedule an appointment to discuss your health concerns and individualized treatment options.
