Everyday people come into a Naturopath clinic and talk about all of the investigations that have been conducted to try and get to the bottom of their symptoms only to be told, “you have IBS and you just have to learn to live with it” When you push a bit harder for something to be done you may get sent to a Dietician (which is different to a nutritionist) and you’ll probably get told just to cut a lot of food out of your diet with no real direction on how to do anything.
When you come and see a Naturopath the story goes a little bit differently. Let’s start by talking about what Irritable Bowel Syndrome is; its symptoms; the underlying mechanism of action and then we can talk about the actual root causes and how food can be used as medicine to alleviate symptoms and improve overall well-being.
What is Irritable Bowel Syndrome (IBS)?
Irritable Bowel Syndrome is a common digestive disorder characterised by chronic abdominal pain, discomfort, bloating, and changes in bowel habits. It is considered a functional gastrointestinal disorder, as it does not cause structural damage but affects the proper functioning of the digestive system. The thing is, it’s acutally not a disease, it’s a syndrome which is just a set of medical signs and symptoms that are happening together and they just gave it a name. It always feels good to get a diagnosis but what doesn’t feel good is not being given a way to fix it.
Symptoms of IBS: Individuals with IBS may experience various symptoms, including:
- Abdominal pain or cramping
- Bloating and distention
- Diarrhoea, constipation, or alternating bowel habits
- Excessive gas and flatulence
- Urgency or a feeling of incomplete bowel movements
- Mucus in the stool
- Smelly stool
- Stool changes colour
Mechanism of Action:
What actions are actually happening in the body that contribute to the development of symptoms. These include:
Altered gut motility
IBS can involve abnormal contractions of the digestive tract, leading to changes in bowel movements. Motility just means the ability of the intestines to move. They need to move the food you ate through a series of factories inside that do various jobs and if the motility is slow one section may do too much. For example if the stool starts going through the large intesting too slow then too much water will be removed leading to a much harder stool on the other side if it goes through too quick it will be like water.
Intestinal inflammation
Low-grade inflammation in the gut may contribute to IBS symptoms. Inflammation in you intestines means that your microbiome’s house is falling down around them also known as leaky gut. No one is capable of doing their job if their house is falling down around them including your microbiome.
Gut-brain axis dysfunction
We have all heard it “The gut is your second brain”. Disruptions in the communication between the gut and the brain, known as the gut-brain axis, play a role in IBS. If you’re anxious or stressed it is going to effect the delicate balance of microbe workers in your gut. How on earth are they supposed to concentrate on their job if you can’t concentrate on yours.
Food sensitivities
Certain foods and dietary triggers can exacerbate symptoms in individuals with IBS. Most of the time these have developed from intestinal inflammation and leaky gut, where the wrong size particles of food go into your blood stream causing the immune system to mount a defense. Reuce the inflammation, repair the gut lining and most of this goes away. It’s never usually the food it’s whether you can break it down and digest it and eliminate it effectively.
Root Cause of Irritable Bowel Syndrome (IBS)
Low stomach acid
The deeper root cause of Irritable Bowel Syndrome (IBS) can often be traced back to low stomach acid levels. When stomach acid is insufficient, the digestion and breakdown of food become compromised. This can lead to undigested food reaching the intestines, creating a bacterial imbalance, also known as dysbiosis. Low stomach acid can be influenced by factors such as poor diet, chronic stress (longer than 6 months), and even birth through cesarean section, which may result in a lack of early exposure to diverse bacteria in the first 1000 days of life.
Dysbiosis and gut microbiome imbalance
Imbalance or disruption of the normal gut microbiota composition can contribute to altered gut motility, inflammation, and other mechanisms associated with IBS. Dysbiosis may arise from factors such as poor diet, chronic stress, environmental triggers, and genetic predisposition. An imbalance in the gut microbiome can further perpetuate intestinal inflammation and compromise gut barrier function.
Intestinal barrier dysfunction
Impaired integrity of the intestinal barrier, commonly referred to as leaky gut, can result from inflammation, dysbiosis, and other factors. Leaky gut allows harmful substances, such as undigested food particles and toxins, to enter the bloodstream, triggering immune responses and promoting inflammation. Intestinal barrier dysfunction is often associated with chronic inflammation and IBS symptoms.
Stress and emotional factors
Chronic stress and emotional factors can dysregulate the gut-brain axis, affecting gut motility, inflammation, and pain perception, thereby exacerbating IBS symptoms. Stress can disrupt the balance of gut bacteria, increase gut permeability, and alter immune responses in the gut. The bidirectional communication between the gut and the brain plays a significant role in IBS development and symptom severity.
Inflammatory processes
When there is inflammation in the gut, it means that the gut is experiencing swelling and irritation. This inflammation can happen for different reasons, such as imbalances in the gut bacteria, problems with the immune system, or exposure to certain environmental factors.
Gut inflammation releases pro-inflammatory substances called cytokines, which can worsen inflammation and affect gut movement, causing changes in bowel movements and pain. This inflammation doesn’t just stay in the gut but can spread to other parts of the body, leading to systemic (all systems) inflammation. This systemic inflammation increases the risk of developing diseases like diabetes, heart disease, autoimmune conditions, and mental health disorders.
Environmental triggers and lifestyle factors
Environmental factors, including dietary choices, exposure to toxins, infections, trauma, and lifestyle habits, can influence gut health and contribute to the development of IBS. Poor dietary choices, such as a diet high in animal products, saturated fats, and processed foods, can disrupt the gut microbiome, promote inflammation, and compromise gut barrier function. Additionally, environmental factors like exposure to toxins and chronic stress can make gut inflammation and dysbiosis worse.
Genetic predisposition
Genetics play a role in a small percentage of individuals with IBS (less than 5%). Certain gene variations can affect gut movement, immune responses, and pain perception, making individuals more susceptible to developing IBS. Examples include variations in serotonin receptor genes, HLA genes, and pain perception genes like TRPV1. However, having these genes doesn’t guarantee the development of IBS.
Gene activation is influenced by various factors. Environmental triggers and lifestyle choices can turn genes “on” or “off” and impact their expression. Factors like chronic stress, dietary choices (such as trigger foods or a high-fat diet), and exposure to toxins can activate these genes. When genetic predispositions interact with environmental triggers, IBS symptoms may manifest in susceptible individuals.
Epigenetics, the study of how environmental and lifestyle factors influence gene function, helps us understand how our genes can be influenced without changes to the genes themselves. Our genes contain instructions that determine how our bodies function, but external factors like diet, stress, and toxins can leave chemical marks on our genes, affecting their activity. In the context of IBS, epigenetics plays a role in determining whether specific genes related to gut health and inflammation are activated or suppressed. Understanding epigenetics allows for personalised approaches to managing conditions like IBS by considering the influence of our environment and lifestyle choices on gene expression.
Natural Approach for Managing Irritable Bowel Syndrome (IBS)
Restoring optimal stomach acid levels is crucial in managing Irritable Bowel Syndrome (IBS). While mainstream medicine may associate gut problems with high stomach acid and prescribe proton pump inhibitors (PPIs) to reduce acid production, natural medicine practitioners believe that low stomach acid is a more common underlying issue in digestive disorders, including IBS. PPIs provide short-term relief but can hinder digestion and nutrient absorption. Addressing low stomach acid through techniques like apple cider vinegar, mindful eating, and guidance from a natural medicine professional improves digestion and overall gut health.
Supporting a healthy gut microbiome is essential for alleviating IBS symptoms. Dietary modifications play a significant role in influencing the gut microbiome. Incorporating fibre-rich, plant-based foods like fruits, vegetables, whole grains, and legumes provides prebiotic fibres that nourish beneficial gut bacteria. These bacteria produce short-chain fatty acids that support gut health, reduce inflammation, and regulate bowel movements. Gradually increasing fibre intake and staying hydrated is important for adapting to the dietary changes.
Homemade fermented foods are crucial for rebuilding and supporting a healthy gut microbiome. Unlike probiotic supplements, homemade fermented foods introduce diverse beneficial bacteria that enhance the existing microbiome. They offer sustained presence, various strains, natural nutrients, ingredient control, and culinary creativity.
Adopting an anti-inflammatory plant-based diet helps reduce gut inflammation and promotes digestive wellness. Minimising processed foods, added sugars, saturated fats, and refined oils while focusing on whole, nutrient-dense foods like fruits, vegetables, whole grains, leafy greens, plant proteins, healthy fats, nuts, and seeds supports a healthy gut environment. These foods contain anti-inflammatory compounds, essential nutrients, and fibre that regulate bowel movements and reduce gut discomfort.
Managing stress is crucial in supporting gut health and alleviating IBS symptoms. Stress directly influences gut function through the gut-brain axis. Implementing stress management techniques such as meditation, deep breathing exercises, mindfulness, regular physical activity, and adequate sleep helps reduce stress hormones, promote relaxation, and enhance gut function.
Working with a healthcare professional experienced in natural medicine such as a Naturopath is important for developing an individualised plan. They can assess specific circumstances, address underlying issues, and guide through personalised dietary and lifestyle modifications.
Remember, addressing the root cause of IBS and promoting overall well-being is a holistic journey. It requires consistency, patience, and ongoing support to achieve long-term relief from IBS symptoms and optimize gut health.
Embarking on a complete wholistic detox journey that encompasses the mind, body, and spirit can have significant benefits in reducing Irritable Bowel Syndrome (IBS) symptoms. By addressing all aspects of well-being, this comprehensive approach aims to restore balance and harmony within the body, promoting optimal gut health and overall wellness.
A wholistic detox involves nurturing the mind through practices such as mindfulness, stress reduction techniques, and emotional well-being exercises. By managing stress levels and cultivating a positive mindset, individuals can alleviate psychological triggers that contribute to IBS symptoms. Additionally, incorporating relaxation techniques, such as yoga or meditation, can support the mind-body connection, fostering a sense of inner calm and reducing gut-related distress.
Taking care of the body involves adopting a whole food plant-based diet, as discussed earlier, which prioritises fibre-rich foods, fermented foods, plant-based proteins, healthy fats, colourful produce, and minimising processed food intake. This dietary approach nourishes the gut microbiome, reduces inflammation, supports digestion, and provides essential nutrients for optimal gut health.
Nurturing the spirit entails finding activities that bring joy, fulfillment, and a sense of purpose. Engaging in hobbies, connecting with nature, practicing gratitude, and cultivating meaningful relationships can contribute to overall well-being and positively impact the gut-brain axis. When the spirit is uplifted, it can enhance mental and emotional resilience, positively influencing gut health.
By addressing the interconnections between the mind, body, and spirit, a complete wholistic detox approach creates a harmonious environment within the body, reducing IBS symptoms and supporting long-term gut health. It is important to approach this journey with patience and self-compassion, as everyone’s experience and healing process may vary. Consulting with healthcare professionals and seeking guidance from experts in holistic approaches can provide invaluable support throughout the wholistic detox journey.
Remember, healing and reducing IBS symptoms is not just about treating the physical symptoms but also about embracing a holistic mindset and lifestyle that nourishes and restores balance to the entire being. Through this comprehensive approach, individuals can embark on a path of empowerment, reclaiming control over their health and achieving a higher quality of life.
Please note that this information is for educational purposes only and should not replace medical advice. Consult a qualified healthcare professional for personalised recommendations and treatment options based on your individual needs.
