According to the Mayo Clinic, IBS affects the large intestine (colon), causing cramping, abdominal pain, bloating, gas, diarrhea and constipation.
Nearly 11 percent of the world’s population suffers from IBS, but only 30 percent of those affected will seek medical advice. And interestingly, IBS affects more women than men.
So just what happens when a person has IBS?
When a person suffers from IBS, the intestinal system is disrupted. As a result, it doesn’t work properly.
Muscles in the intestines work to move food through the digestive system, ultimately to the rectum, which disposes of waste. IBS sufferers experience stronger, longer muscle contractions that result in gas, bloating and diarrhea. Or they may experience much weaker contractions that slow digestion and lead to hard, painful stools.
While the cause of IBS is not fully understood, it is thought that a number of factors play a part in this condition. It's important to know these seven IBS triggers to manage the condition effectively.
1. Hormones
It’s common to think about hormones when it comes to that time of the month or menopause symptoms. But did you know that hormones can trigger symptoms of IBS?
That’s why symptoms may ramp up around the time of your period, making for an uncomfortable ride.
Studies show that sex hormones play a role in this process. “A growing body of evidence indicates a protective role of androgens in pain modulation and anti-inflammatory properties of testosterone that may inhibit the development of visceral hyperalgesia. That could contribute to the higher susceptibility of women to IBS,” reports the World Journal of Gastroenterology (WJG).
Keeping a calendar of all of the days when IBS symptoms are present could be helpful for women who still menstruate. Marking the days before, after and during menstruation can determine if it is a trigger.
2. Dairy Products
Dairy products may keep bones strong. Unfortunately, they can also wreak havoc on the digestive system. The result can be an IBS sufferer’s worst nightmare.
That’s because dairy products like milk and cheese contain lactose. Lactase breaks down lactose, but not having enough lactase to process these foods can cause problems. So eating a greater amount of lactose than the body can handle leads to gas and abdominal issues.
Lactose intolerance is common. In fact, the Cleveland Clinic says that about half of the population possesses low lactase levels.
But there are great substitutes for products containing lactose. The first is lactose-free milk. In addition, experts say that oat milk, rice milk or soy milk make for IBS-friendly options.
In the way of cheese, hard cheeses, brie and camembert are good alternatives. And don’t forget that butter may irritate your stomach, so consider using olive oil as a tasty substitute.
3. FODMAPs
We often hear that gluten is the bad guy when it comes to IBS. But FODMAPs may be more of a culprit. And studies back this up.
So what is a FODMAP diet? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
According to FODMAP diet studies, foods that include FODMAPs are fructan in wheat (and garlic and artichokes), fructose (found in some fruit), lactose (found in some dairy products) and galactans (found in some legumes).
An Australian study researched 37 participants with non-celiac gluten sensitivity and IBS, who were put on a two-week diet with a reduction in FODMAPs and then given a high-gluten, low-gluten, or control diet for one week. The study concluded that just 8 percent of those involved had gluten sensitivity, yet all involved showed improvement when consuming a low-FODMAP diet.
Foods to avoid on a FODMAP diet include lactose, high-fructose fruits, cruciferous vegetables, legumes and beans, and sugar substitutes. Remember this the next time you grocery shop.
4. Stress
Research shows that stress and IBS may go hand in hand -- even if stress started during childhood. Continued stress exacerbates the condition.
Clinical research published in the journal Gastroenterology found, “While both central and peripheral mechanisms are likely to play important roles in the initiation of maintenance of IBS symptoms, it is the interactions between brain and gut that appear to play a key role in the stress-induced changes of GI function, autonomic and neuroendocrine responses, and pain modulation.”
There are many ways to reduce stress to help control IBS. Consider adding meditation to your daily routine, or include brisk walking daily. Meditation and yoga are two other great options.
5. Vegetables
It’s no secret that vegetables are healthy. However, certain vegetables can trigger symptoms of IBS.
According to the Cleveland Clinic, cruciferous vegetables can add to IBS symptoms. These include broccoli, cauliflower, cabbage and sauerkraut. Artichokes, Brussels sprouts, onions, shallots, leeks and asparagus may produce symptoms, too.
Instead, experts say to substitute these vegetables with other options. Good alternatives include eggplant, green beans, celery, carrots, spinach, sweet potatoes, yams, zucchini and squash.
6. Soda and Drinks That Fizz
If you’ve ever thought that carbonated drinks can have negative effects, you’re right. That’s because carbonated beverages cause excess gas. Studies show that there can be a link between gas and carbonated beverages -- especially when consumed in large quantities. So limit fizzy drinks like soda. Instead, choose water as a healthy option. And for extra taste, add a slice of lemon or other fruit. You’ll find H20 to be your new fave drink in no time.
7. Artificial Sweeteners
Though artificial sweeteners can be helpful when trying to lower sugar intake, they can trigger IBS symptoms. According to the Mayo Clinic, artificial sweeteners can lead to gas and diarrhea. That’s the last thing you want more of when you’ve got IBS.
These sweeteners can include sorbitol, mannitol, isomalt, maltitol and xylitol. These additives are found in sugarless treats like candy and gum, so steer clear of these additives. You will be glad you did.