Gut Health Issues

Living with irritable bowel syndrome (IBS) isn’t lekker and often means you never know when a flare-up is going to strike. Will it be a first date? That big presentation? IBS to the rescue! It may be one of the most common gastrointestinal disorders out there, but the symptoms of IBS are different for everyone, including between the sexes.

Studies have shown that IBS is more common in women than in men. And in a world that pressures women to pretend they don’t poop at all (lest we tarnish our feminine purity), debilitating abdominal pain and abnormal bowel habits are less than ideal.

IBS can be exhausting, painful and frustrating, but knowing what causes your symptoms and natural ways to treat it can make all the difference. I have put together this guide to help you navigate your health journey.

My daughter and I have walked this road and hope our experience can help you.

Constipation is a common symptom, especially among women. Constipation causes infrequent stools, and when they do come, they’re typically hard, dry, and difficult to pass (all in all, not a fun time). Another side effect of constipation is the bad mood and lethargy. People with IBS will likely also experience abdominal pain and bloating that often go hand in hand with being constipated. Constipation happens when the microbe balance in the gut is out of whack. The microbes in our gut microbiome (the micro-home of microbes) are how our food is digested. If there aren’t enough of the right ones constipation occurs as the food isn’t broken down and absorbed.

Even though diarrhea can strike at any time, many people with IBS will experience diarrhea . And woman who suffer from IBS will experience diarrhea right before they get their period.

Unlike constipation, diarrhea means frequent loose stools. When you have it, you’ll usually also experience lower abdominal pain and cramping before it happens. You might also notice that there’s mucus in your stool. Constant diarrhea can lead to malabsorption and fatigue as your body isn’t getting all the nutrients it needs. An imbalanced gut microbiome can lead to diarrhea. By restoring the good bacteria aka as probiotics you can take back your health and vitality.

Bloating is described as a tight feeling in the upper abdomen and makes you feel full faster — it also may make people ask unpleasant questions like -” How far along are you?”

People are more likely to experience bloating in IBS, and woman especially when it comes to their menstrual cycles.

Bloating can be caused by food sensitivities, inflammation, is common with constipation and an imbalance in your gut microbes. Having to many of the wrong microbes can cause gas and bloating. Good microbes help to keep the unfriendly ones at bay. In men middle age bloating is more common. Eliminating carbohydrates will help tremendously.

All of that pain in your abdominal area is no joke, and if you find yourself exhausted whenever a flare-up happens, it’s not a coincidence. Fatigue is a frequent symptom of IBS. Researchers have found that poor sleep quality and insomnia can be linked to fatigue from IBS. The severity of other symptoms also play a part.

Malabsorption can lead to fatigue. Another cause not having the right gut microbes to produce the melatonin you need for good sleep. Dealing with IBS is tedious enough but having fatigue is like the straw that broke the camels back.

When it comes to IBS, it’s not just about physical stuff. Depression is common in people with gut health issues. This is caused by a combination of things. For some it’s because of how IBS interrupts their responsibilities but for many it’s cause by the fact that they don’t have the serotonin makes they need. The good bacteria are responsible for producing serotonin. 75% of your serotonin is made in the gut. Unhappy gut, unhappy human.

Of course you are anxious, you have IBS. Some research suggests that in woman this is because women are socialized to believe that their bodily functions are private, and to lose control of them is embarrassing — and IBS can definitely cause you to lose control of them. Unfortunately, anxiety has also been linked to IBS as a trigger for symptoms. So while symptoms can cause anxiety, anxiety can also bring on the symptoms, making it a vicious circle that is hard to escape. More and more basic studies have indicated that gut microbiota can regulate brain function through the gut-brain axis, and dysbiosis of intestinal microbiota was related to anxiety. Probiotics, fermented foods and beverages, exercise and meditation are all helpful in restoring the intestinal microbiota.

So now what?

Healing your gut and reducing your IBS symptoms are the goal, but what do you do now? I started with some basics and they helped. I started drinking kefir on a daily basis. Then I added other fermented foods. I looked out for trigger foods, which in my case was definitely gluten and carbs. I started meditation and some light exercise. You may need a slightly different approach. Why did these work for myself and my daughter? What can you do today to start the process?

Diet

Some foods cause more trouble than others. In my experience 2 of the leading contributors to IBS have been food intolerances and not having the right balance of microbes in the gut.

Probiotics

We are outnumbered by microbes, in fact if we compare human cells to microbes then we aren’t really human at all. Our body is home to billions of microbes. Many of which live inside our gut. These microbes are responsible for most of the gut functions. From breaking down food and converting food into nutrients, making neurotransmitters, keeping us hydrated and helping us to eliminate wastes. You have a choice, you can either take a probiotic supplement or consume fermented foods. I recommend the 2nd option. Fermented foods and drinks will deliver you live probiotics that have been predigested and will be accepted by the body more regularly. Kefir is one of these.

What is kefir?

Kefir is fermented a drink. It contains multi-strain probiotics. Every sip of kefir made using live cultures and will deliver millions of CFU’s (colony forming units, the measure that probiotics are measured in) straight to your gut. Drink 100mls a day. I was so impressed with the results of drinking kefir that I started a kefir company called NuMe S.A (www.numesa.co.za)

Other gut healing foods

Kimchi and kraut are 2 other amazing fermented foods that will add probiotics. These must be raw and unpasteurised. Adding a spoon a day to your meals will deliver good microbes & prebiotics (the food microbes love). Apple cider vinegar will help boost the gut, break down food and alkalize the body. Drink a tablespoon in water before meals.

Bone Broth – Bone broth helps to heal the lining of the the gut. This is important to restore gut permeability and reduce inflammation. Visit www.drbroth.co

To find out more and access some of our gut healing boxes, please email us at info@numesa.co.za.