IBS: Whats causing yours? And how to fix it..

Is IBS making your life a misery?

A diagnosis of IBS means your doctor can’t find the cause of your diarhoea, constipation, bloating, abdominal pain or excessive flatulence. You don’t “just have to live with it” or rely on meds that don’t address the root cause. Relief IS possible I see it a lot.

Here are the most common drivers of IBS in people who consult me. There is a VERY high success rate when you find out which are relevant to you and address them systematically.

Do you have the right balance of bacteria?

If you have IBS, you definitely don’t! There are more bacteria living in your digestive system then there are cells in your body. They need to be in the right balance for a healthy bowel. Did you know that bifidobacteria (a beneficial bacteria) are essential for the formation of soft but solid stools. Avoiding both constipation and diarrhoea. Lactobacillus, another “good bacteria” produce lactic acid. Lactic acid inhibits the growth of pathogenic (“bad”) microorganisms in the gut.

Bacterial overgrowths, parasites (more common than you think!) and lack of friendly species in your colon are factors in IBS. The imbalance damages the lining of your gut wall and this can also lead to food sensitivities. If you have had to take antibiotics or were not breast-fed you will not have a healthy balance of bacteria in the gut and will be at higher risk of digestive disorders. “Bad” bacteria feed on refined products, seed oils and alcohol. Taking steroids or oral contraception also upsets the bacterial balance in your gut. Find out with the right lab test.

Are you super-relaxed, never react emotionally, never stew over ANYTHING?

Tiredness, low mood, anxiety and insomnia are found in almost all IBS sufferers [1]. Stress, unconscious or not, causes degradation of the lining of your small and large intestine, increasing risk of bowel disorders. Did you know that if your diet is short of relaxing nutrients or you’re not able to digest them then metabolic or emotional stress escalates. Take the stress quiz on my home page to assess your stress.

Are you dehydrated?

Sugary/salty/dried foods, caffeinated drinks, fruit juice and lack of water-rich foods (fruit and non-starchy veg) increase your body’s need for water. Water is needed to make digestive juices. Without enough, you can’t digest properly and there will be downstream effects sooner or later. Also, water softens the stool and makes it easy to pass. A simple test for dehydration. Pinch the skin on the back of your hand, then let it go. If it doesn’t spring back to normal within half a second, you’re dehydrated and its worth exploring why. Check your last GP blood test for creatine

Do you have enough minerals and vitamins in a form your body can digest and use?

Certain nutrient deficiencies can cause digestive problems. For example, deficiency in vitamin B3, B complex or vitamin A can cause diarhoea whereas low B12 or magnesium can contribute to constipation. Magnesium is needed in order to relax the bowel so a stool can be passed. If you are stressed or have insomnia it could be a sign you are short of magnesium. Vitamin B5, B6, folic acid and antioxidants are needed for everyday repair and maintenance of your bowel. Overconsumption of stimulants and refined foods (including alcohol), or smoking, depletes you of nutrients needed for a healthy gut.

Is your body making enough digestive juices?

Did you know that in order for you to break down the food you eat your stomach needs to produce hydrochloric acid. You need enough of certain vitamins and minerals (especially zinc) to make this vital acid. When the food empties from the stomach into the small intestine the mixture needs to be very acidic in order to trigger the release of digestive enzymes and bile salts to complete digestion. If this does not happen then the food sits undigested and fermenting in the gut. This inadequate digestion can cause bloating, flatulence, constipation or diarrhoea.

Do you have food sensitivities?

If you’re stressed or don’t make enough digestive juices then you’re headed for food sensitivities. These are where your immune system reacts inappropriately to certain foods. Symptoms can take 48 hours to appear so it’s hard to pinpoint. Unless you test (IgA and IgG) or do a guided elimination challenge diet. The 2 most common food intolerances are to wheat and dairy products, which contain proteins that are difficult to digest. In a small number of people people, their IBS is an undiagnosed non-coeliac gluten sensitivity.

Do you eat enough quantity and variety of prebiotic fibre?

This fibre is found in certain plants. Friendly colon bacteria feed on it and make short chain fatty acids and these are a critical part of the daily repair of your bowel. Insoluble fibre, found in wholewheat, is a gut irritant and many people find that it makes everything worse. Some people are intolerant of fibre and usually those people have SIBO.

SIBO (Small Intestinal Bacterial Overgrowth)

A review of studies by the National Institutes of Health showed 19-37% of people with IBS have SIBO compared with a rate of 0-12% for healthy people [2]. This is where (usually harmless) bacteria or fungi proliferate in your small intestine. The overgrowths damage your gut wall. Now you’re not able to make “brush border enzymes” within your small intestine to digest your food. The food turns toxic and becomes food for the bacterial overgrowth. Leaking of undigested gut contents and bacteria into your blood then causes massive inflammation. This can range from depression/anxiety to full blown bowel diseases, skin complaints and all chronic metabolic diseases. And of course, IBS. 95% of the patients I refer for a simple breath test DO have SIBO. They tend to experience radically improvement after addressing the root causes (not just the actual overgrowth itself).

Do you have low thyroid function (hypothyroidism)?

Constipation is a common symptom of underactive thyroid. Blood tests do not always give the full picture – thyroid function may be low enough to give symptoms but not enough for a doctor to recommend medication. This is a less common cause of constipation than most of the factors mentioned above. A simple test using an accurate basal thermometer will rule this in our out. If you’re already on thyroid meds then addressing your struggling thyroid is going to be part of the solution to your gut issues.

If you have any unexplained pain, change in bowel habit or have black/tarry stools you need to consult your medical practitioner immediately. Nutritional therapy is not a substitute for medical treatment.

[1] Svedlund J et al (1985). Upper gasterointestinal and mental symptoms in the IBS. Scand J Gastroenterol, 20, 595-601.
[2] Ghoshal et al (2017) Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut Liver Mar 15;11(2):196–208.