Diet and Lifestyle Tips for Canadians to Manage IBS Naturally
Managing IBS can be challenging, but with the right diet and lifestyle changes, Canadians can reduce symptoms and improve their quality of life. In this post, we’ll share practical tips for managing IBS naturally, including dietary adjustments, stress management, and herbal remedies. Read on for effective strategies to help you take control of your digestive health.
Irritable Bowel Syndrome (IBS): Causes, Symptoms, and Natural Management
What is Irritable Bowel Syndrome (IBS)?
Irritable Bowel Syndrome (IBS) is a common digestive condition affecting up to 20% of Canadians. It is characterized by symptoms such as abdominal pain, bloating, and irregular bowel movements, which can include constipation, diarrhea, or a combination of both. IBS is a chronic condition that requires long-term management to minimize its impact on daily life. While it can affect individuals of any age, most people experience the onset of symptoms before the age of 40, and many report the condition beginning in childhood. This underscores the importance of understanding IBS and adopting strategies to manage its effects effectively over time.
What are the Types of IBS?
IBS is categorized into several types based on the predominant symptoms. These include:
- IBS-C: Primarily involves constipation along with abdominal discomfort.
- IBS-D: Predominantly diarrhea accompanied by abdominal discomfort.
- IBS-M: Alternating episodes of constipation and diarrhea with abdominal discomfort.
- IBS-U: An undefined subtype with varied symptoms that do not fit into other categories.
- Post-Infectious IBS: Develops following a bacterial or parasitic intestinal infection.
- Post-Diverticulitis IBS: Occurs after diverticulitis, a condition where small pouches lining the lower intestine (diverticula) become infected or inflamed.
Understanding the specific type of IBS can help tailor management strategies for better symptom relief.
Is Irritable Bowel Syndrome a Disability?
Yes, irritable bowel syndrome (IBS) can be considered a disability in Canada. The impact of IBS varies widely, with some individuals experiencing mild symptoms like occasional loose stools, constipation, and abdominal pain, while others endure severe discomfort that may require frequent hospital visits. Due to the debilitating nature of symptoms in more severe cases, disability benefit providers in Canada recognize IBS as a qualifying condition for disability support. This recognition can provide crucial assistance to those whose daily lives are significantly affected by the condition.
What Causes Irritable Bowel Syndrome?
IBS can develop due to a variety of factors, often following a gastrointestinal (GI) infection caused by bacteria, viruses, or parasites. This can lead to chronic inflammation and intestinal permeability, also known as “leaky gut,” which may persist for months or even years after the infection resolves.
Another common trigger is a diverticulitis flare-up, where inflammation or infection in small intestinal pouches contributes to IBS symptoms.
Other contributing factors include:
- Stress: Stress can disrupt the gut-brain connection, leading to heightened sensitivity to pain and discomfort in the digestive system. It may also trigger diarrhea or, in some cases, constipation.
- Food Triggers: Certain foods, including dairy, gluten, fatty foods, carbonated drinks, and high-FODMAP foods, can exacerbate IBS symptoms.
High-FODMAP Foods refer to Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—carbohydrates that are difficult for the body to break down, leading to digestive discomfort for many IBS sufferers. Understanding and managing these triggers can play a critical role in managing IBS symptoms effectively.
List of High-FODMAP Foods
Here are common high-FODMAP foods that can trigger or worsen IBS symptoms:
Grains and Bread:
| Wheat | Barley | Rye |
Dairy Products:
| Buttermilk | Milk | Ricotta | Paneer |
| Quark | Custard | Kefir | Yogurt |
Drinks:
| Apple juice | Coconut water | Orange juice | Soy milk |
| Chai tea | Chamomile tea | Fennel tea | Kombucha |
| Dessert wine | Rum |
Fruits:
| Apples | Apricots | Blackberries | Blueberries |
| Raspberries | Cherries | Figs | Grapes |
| Mangoes | Nectarines | Peaches | Pears |
| Plums | Watermelon |
Sweeteners:
| Agave nectar | High-fructose corn syrup | Honey |
| Malt extract | Molasses |
Vegetables:
| Asparagus | Beets | Brussels sprouts | Butternut squash |
| Cauliflower | Fennel | Snow peas | Karela (bitter melon) |
| Leeks | Mushrooms | Globe and Jerusalem artichokes |
Legumes and Nuts:
| Almonds | Baked beans | Black beans | Black-eyed peas |
| Butter beans | Cashews | Chickpeas | Lava beans |
| Kidney beans | Lentils | Pinto beans | Pistachios |
| Soybeans | Split peas |
Avoiding or limiting these foods can help reduce IBS symptoms and improve digestive comfort. For individuals with IBS, transitioning to a low-FODMAP diet under the guidance of a healthcare professional can be an effective strategy.
What Are the Symptoms of IBS?
IBS symptoms vary but are typically diagnosed using the Rome IV criteria. Key symptoms include:
- Abdominal pain or discomfort occurring at least once a week for the past three months.
- Pain linked to at least two of the following: changes in bowel movement frequency, form, or defecation patterns.
Other common symptoms may include:
- Bloating, diarrhea, constipation
- Nausea, gas, fatigue
- Mood changes, anxiety, and depression
These symptoms can fluctuate and vary in severity, making IBS management essential.
What Are the Symptoms of IBS in Adults?
In adults across Canada, IBS symptoms commonly include nausea, vomiting, abdominal pain, gas, bloating, diarrhea and/or constipation, mucus in the stool, and a sensation of incomplete evacuation. Non-digestive symptoms, such as fatigue, muscle weakness, and mood changes (depression, anxiety, insomnia), are also frequently experienced.
How Long Does IBS Last?
The duration of IBS flare-ups can vary widely among Canadians. Some individuals may face daily symptoms for years, while others may experience flare-ups several times a week, a few times a month, or occasionally. There is no consistent pattern, and it can differ from person to person.
Does IBS Go Away Spontaneously?
While some individuals may find temporary relief, IBS is typically a lifelong condition that requires ongoing management. In Canada, treatment often involves lifestyle changes, dietary adjustments, supplements, and medications. As naturopathic doctors, our goal is to help Canadians heal their gut and reduce the frequency of flare-ups with a personalized approach.
Assessment for IBS
IBS in Canada is diagnosed using the Rome IV criteria, along with tests such as stool analysis (e.g., GI MAP) and food sensitivity testing. These assessments help identify underlying causes and guide personalized treatment to effectively manage symptoms.
What Assessments Are Needed for IBS?
- Diagnosis: IBS is primarily diagnosed using the Rome IV criteria (outlined above).
- Stool Testing: Comprehensive stool tests like the GI MAP or GI Advanced can help identify the specific cause of IBS by analyzing microorganisms in the stool (bad bacteria, viruses, parasites, and fungus).
- These non-invasive tests assess over 127 markers in 15 categories.
- They provide insights into gut health, immune system function, food digestion and absorption, and markers for inflammation (such as leaky gut and food sensitivities).
- Stool testing helps identify potential autoimmune disease drivers and creates personalized treatment plans based on the individual’s unique gut microbiome.
- These tests can also be used in follow-up assessments to monitor treatment progress.
- Food Sensitivity Test (FST):
- A blood test that identifies reactions to up to 200 different foods.
- Eliminating foods that trigger strong IgG food sensitivities can lead to significant improvements in digestive symptoms for many patients.
Treatment
Is Irritable Bowel Syndrome Curable?
While IBS is often a lifelong condition, Canadians can significantly reduce symptoms and flare-ups with the right management. In some cases, symptoms may fully resolve.
What to Do if You Have IBS?
- Consult a healthcare provider: Start by consulting your primary care provider to rule out serious conditions like Crohn’s, Colitis, GI cancer, and others.
- See a Naturopathic Doctor: After ruling out other conditions, a gut-focused Naturopathic Doctor can offer personalized treatment through comprehensive testing, lifestyle changes, supplements, and dietary advice tailored for Canadians.
How to Treat IBS?
IBS is influenced by genetics, environment, biology, and lifestyle. In Canada, managing IBS requires a holistic approach. At 8 Wellness, we focus on mental health, physical symptoms, diet, stress, and lifestyle factors. Through personalized testing and treatment plans, we address the root causes and provide strategies that are unique to each individual’s needs.
1. Diet
What Is the Best Diet for Irritable Bowel Syndrome (IBS)?
The Low FODMAP diet is the most evidence-based approach for managing IBS symptoms in Canada. This elimination diet removes specific sugars and carbohydrates that are difficult to digest and can trigger IBS flare-ups. Many Canadians report significant symptom reduction by following the Low FODMAP diet. It generally takes 2 to 6 weeks to see improvements, and it’s important to gradually reintroduce foods after this period to identify personal triggers and prevent flare-ups.
For those considering this diet, a Registered Dietitian or a Naturopathic Doctor (ND) can offer guidance to ensure it’s followed correctly and safely.
What to Eat with Irritable Bowel Syndrome?
To manage IBS symptoms, it’s essential to avoid foods that are known triggers. Common IBS triggers include dairy products, gluten, and high-fat foods. In Canada, you can also explore the option of undergoing a food sensitivity test, which can be helpful in identifying specific foods that worsen IBS symptoms. Additionally, trying a Low FODMAP diet is highly recommended. Many Canadian health professionals recommend working with a practitioner who is familiar with this diet for the best results.
What Herbs Are Good for Irritable Bowel Syndrome?
Several herbs can help alleviate IBS symptoms and are easily available in Canada, both online and at local health stores. Some of the most beneficial herbs include:
- Peppermint: Often recommended by Canadian healthcare providers to relieve cramping and bloating.
- Ginger: Known for its soothing properties, ginger can help reduce nausea and digestive discomfort.
- Lemon Balm: May help with reducing stress-induced flare-ups of IBS and can be found in many Canadian herbal blends.
- Cardamom: Frequently used to alleviate bloating and aid digestion.
- Star Anise: An anti-spasmodic herb commonly used to relieve bloating and discomfort.
- Cinnamon: Known for its anti-inflammatory properties, which can help with overall gut health.
- Fennel: A popular herb in Canada for its ability to reduce gas and bloating.
| High FODMAP Foods | Low FODMAP Foods | |
|---|---|---|
| Vegetables | Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas | Aubergine/eggplant, beans (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato |
| Fruits | Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon | Cantaloupe, kiwifruit, mandarin, orange, pineapple, blueberry |
| Dairy & Alternatives | Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yoghurt | Almond milk, Brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy mild (made from soy protein) |
| Protein Sources | Most legumes/pulses, some marinated meat/poultry/seafood, some processed meats | Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh |
| Breads & Cereals | Wheat/rye/barley based breads, breakfast cereals, biscuits and snack products | Oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley free breads |
| Sugars, Sweeteners, Confectionery | High fructose corn syrup, honey, sugar free confectionery | Dark chocolate, maple syrup, rice malt syrup, table sugar |
2. Medicine
What Medicine to Take for Irritable Bowel Syndrome?
For managing IBS, several treatments and supplements can be beneficial:
- Fiber supplements like Metamucil (psyllium) are commonly used in Canada to help regulate bowel movements and improve symptoms, especially for IBS with constipation.
- Magnesium and Restoralax (polyethylene glycol) are stool softeners often recommended to ease constipation-related symptoms of IBS.
- High-dose probiotics can help re-establish a healthy gut microbiome, supporting digestion and potentially reducing IBS symptoms over time.
In some cases, antimicrobial herbs like berberine, oregano, and garlic may be used to address imbalances in gut bacteria. A comprehensive stool analysis can help identify harmful microorganisms and guide treatment.
As always, it’s important to work with a healthcare provider, such as a Naturopathic Doctor (ND) or Gastroenterologist, to create a personalized treatment plan for managing IBS.
Contact a Medical Professional
When to Contact a Medical Professional?
If you’re experiencing ongoing digestive issues, it’s important to reach out to your family doctor or nurse practitioner for proper testing, referrals, or diagnosis.
What Kind of Doctor to See for Irritable Bowel Syndrome?
In Canada, it’s recommended to consult your GP, NP, ND and potentially a registered dietitian for additional support with IBS management.
How Can Naturopathic Doctors Help?
Naturopathic Doctors in Canada can help diagnose IBS, order comprehensive stool and food sensitivity tests to identify the root causes, and provide lifestyle recommendations, personalized dietary guidance, and supplements to manage symptoms. We take a holistic approach, focusing on overall wellness and disease prevention, making naturopathic medicine an ideal choice for managing chronic gut issues like IBS.
Natural Solutions for Better Digestive Health
If you’re ready to take control of your IBS symptoms and improve your digestive health, consider speaking with a healthcare professional who can provide personalized advice and support. Book a complimentary consultation today and start your journey toward better gut health!
