Irritable Bowel Syndrome (IBS for short) is a common disorder of the gut. Symptoms experienced by sufferers commonly include abdominal pain, bloating, diarrhoea and constipation. Further symptoms can include back, muscular and joint pain, tiredness, nausea and headaches. An estimated 20% of people suffer with the disorder, which is notably more prevalent in women than men. While it can develop at any age, the syndrome usually first develop during teenage and young adult years (15-40 years of age). The causes of Irritable Bowel Syndrome are still unknown. A common thought is that the symptoms often are triggered by psychological causes, such as periods of personal stress, anxiety or depression. Another theory is that the guts of those with the disorder may be overactive when contracting during food digestion, leading to diarrhoea, or sluggish and causing constipation. However, many people find that particular foods can cause the disorder’s symptoms. It is thought that the bowels of sufferers are more sensitive than those without the disorder, which can set off reactions to particular foods, causing the symptoms experienced.

It is difficult to identify common diets for Irritable Bowel Syndrome sufferers as the foods sparking off the symptoms can be individualistic and vary from person to person. The diet that comes most highly recommended focuses on discovering the particular foods that trigger your own symptoms. This can be done by keeping a food diary, and recording each day the foods and drinks consumed, the ingredients making up these foods, and in addition any symptoms you experienced. As time progresses it should become possible to identify the foods to avoid in your diet. Another common diet for Irritable Bowel Syndrome sufferers involves following an exclusion diet. This method, similar to the food diary method, involves followers cutting out a particular food type from their diet for a week at a time, for example citrus fruits. Again, it is important to note down any ingredients used, and any symptoms experienced. From this method it is hoped that foods triggering Irritable Bowel Syndrome symptoms will be identified, and thus excluded.

Although it is difficult to suggest common diets for Irritable Bowel Syndrome sufferers, there are steps that can be taken to reduce the risk of symptoms developing.

• Gradually increasing the amount of fibre in the diet can lessen the risk of constipation. However, for some people fibre can trigger symptoms, and in these cases it is recommended to use fibre supplements instead.

• Milk and cream, containing a sugar difficult to digest for those with a lactose intolerance, can cause diarrhoea, constipation and cramping, while cheese and yoghurt are easier for the body to digest.

• Beans, onions, broccoli and cabbage can lead to an excess of gas and abdominal cramping; if possible these vegetables should be replaced by others in the diet.

• Sugary foods contains fructose and are difficult to digest, and can cause constipation, diarrhoea and abdominal cramping. Sugar rich foods such as syrup, jam, marmalade, cakes, and sweetened fruit juice should be excluded from the diet.

• Similarly saturated fat products should be avoided, such as processed meats, salad creams and mayonnaise, and high fat snacks, due to causing the gut to contract more than usual. Instead, monounsaturated polyunsaturated fats should be used.

• Spicy and rich food increasing activity in the gut should be avoided.

• Increasing water intake to 8 glasses a day will keep the gut and body hydrated, and prevent dehydration during diarrhoea bouts.

• Cutting alcohol and coffee from the diet, or reducing their presence in the diet, will lessen the irritation they cause the gut.

• Finally, it is often recommended that sufferers do not eat large meals, as this overload to the system commonly causes symptoms to develop. Instead having 6 smaller meals each day will reduce the effect of Irritable Bowel Syndrome.

Mack LeMouse

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