woman with ibs abdominal cramps

Showing signs of bloating, diarrhea and constipation? Along with anxiety and nausea? Seems like you ended up at the right place! The term you are looking for is Irritable Bowel Syndrome. It is now a common syndrome that affects the digestive system. How to manage it? What are the trigger foods? Any specific diet? Is it curable? What is it exactly and what does it do to your body? What are the causes? 

All your questions will be answered in this blog of mine where I'll also be sharing some of the effective ways to cope with it as I did through my IBS journey. The symptoms come and go over time and is said to be a life long issue that can't be "permanently cured". First of all, don't panic. With appropriate diet plan and understanding things that causes it to trigger, you'll forget that it even exists! well, mostly.

Irritable bowel syndrome symptoms 

It might be time for you to book an appointment with your doctor if you are showing these very common symptoms for IBS. Click on the video below!  


 

  •  Abdominal Discomfort: Having bouts of diarrhea, constipation, stomach ache and bloating.
  • Irregular bowel movements: Changes in bowel movements may indicate an issue with the gut. (Too often or too less loo visits)  
  • Nausea and Anxiety: Irritable bowel syndrome can cause anxiousness in people due to irritated gut system and they may have nausea as a result. (Makes sense now doesn't it?) 

What causes irritable bowel syndrome?

The actual cause of irritable bowel syndrome is unknown, but there are a few reasons it's linked to the following factors:

  • Emotional Stress: Yes, stress and anxiety plays a huge factor when it comes to IBS as it sends signals to your gut nerves which then causes it to trigger. (A history of constant exposure to stressful environments may put you into gut-related issues.) 
  • Infection: If one had an episode of gastroenteritis  earlier in their days, it's possible that the bowel symptoms are present long after the bacteria or virus has gone. 
  • Food intolerance: Wondering why a box of yummy pizza or that mango milkshake causes trouble? Well, It's very likely that you might be intolerant to dairy or gluten. 

What triggers irritable bowel syndrome?

 There are many factors that trigger irritable bowel syndrome, you'll be surprised to know that   other than anxiety and stress being a major trigger, periods are too. This is because some         females experience painful cramps which could interrupt with gut functions and make irritable      bowel syndrome symptoms worse. 

 Along with this, there are certain foods that irritate IBS you should be taking care of: 

trigger foods for ibs donuts

  • Carbonated Drinks: The amount of gas in those drinks could make you feel bloated so it's time to cut back. Have fresh juices instead! (Not acidic fruits)
  • Coffee: I know it breaks your heart to know this especially if you are a coffee lover, but hey, health is wealth right? Replace it with herbal teas like chamomile which does wonders for a bloated tummy! 
  • Dairy and Gluten: Time to cut down on foods that could irritate your gut and cause you bloating due to high lactose in milk and foods with wheat. (Those donuts need to go!) Why not try a new diet plan?  
  • Alcohol and Smoking: Trust me you don't need it. (P.S: inhaling smoke can only make you more bloated than you already are) Take fresh air instead! 
  • Processed Foods: Chips and cookies are everyone's favorite, but the amount of ingredients in such processed foods might act as an irritant to your gut linings. Have a bowl of fruits to snack on instead!
  • Fatty, oily and spicy food: There's no harm in taking a few fats in, but make sure it's not too oily or spicy. Too much of it could irritate your sensitive gut and cause diarrhea, even acidity. (P.S: I totally cut down on oil and spice levels, it's been great)
  • Too much Fiber: Avoid beans, chickpeas, leafy vegetables and skin of fruits, basically foods with insoluble fiber as your digestive system might not absorb it too well causing diarrhea, bloating and gas.   

How IBS can be cured

ibs diet plan


Irritable Bowel Syndrome is considered a life-long gift, yes I said it, a gift, not a problem!    Before you snap out and wonder why think about it as a chance to live your life in the healthiest way possible which most of us take for granted! 

IBS is totally manageable with some of these measures I implemented in my five years journey through trial and errors. It's almost as if it's cured. But of course, discuss with your trusted doctor & family before you make any decisions. 

  So here we go:  

  • An IBS diet plan: Most of the work is done if you cut down on oily, spicy, acidic, dairy, wheat and carbonated drinks. Thank me later! If you are wondering that's almost everything and what should I survive on? That's not all. There's plenty of choices you have under FODMAP diet. Click here to know more! 

  • Get that body moving: Lazy to go for a run or hit the gym for exercise? Start with baby steps like walking in the park or dancing to your favorite tunes! The most important thing is to get those muscles active which will boost your mental health and improve bowel movements. (Especially if you are constipated) 
  • Eliminate stress factors: This is as important as you controlling your diet and stress/anxiety can only make it worse. I want you to sit down today and note down all of those things not worth the mental stress you are taking for and eliminate them from your life. It's okay to quit the job you hate, it's definitely okay to leave unhealthy relationships and it's totally okay to not be perfect, nobody is.  
  • Track your IBS: keeping track of what you ate in a day can really help to pin point which food was the culprit so you avoid it in the future. Noting down the events of the day may also help in finding out any symptoms triggered by stress. Install Gut health apps specifically designed to assist people like us with gut-related concerns. 
  • Seek professional help: There's no shame in seeking support for what overcoming IBS can do to a person. As anxiety and IBS are closely linked to each other, it's quite possible you may have panic situations, but don't worry! Know that you got this and speak to your loved ones for a certified therapist to get you through this journey by cognitive behavioral therapy. 
  • Do what you love: Spend more time on doing activities that you really enjoy, whether it's cooking, dancing, writing a blog like me right now, spending time with your loved ones or even traveling. This can take your mind off from the usual symptoms for a while which is really important. You'll be surprised what positive influence can do to your body! 

Remember this, Irritable Bowel Syndrome doesn't define you as a person, it's merely a part of you that you have chosen to nurture and love











Comments

  1. Keep going dear you are a brave girl may allah bless you and give you healthy and long life ameen

    ReplyDelete
  2. Well written. Thanks for the information :)

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  3. Amazing work. Thnks for the information.

    ReplyDelete
  4. Great post and written nicely! I wish you a speedy recovery.
    After that keep eating the elephant 😂 and buy your favourite donuts 🍩. It’s only a matter of time ☺️😊. So don’t give up!

    PS: I’m going to HAVE to share this post

    ReplyDelete
  5. Jazak Allah khair for sharing great information...well done dear

    ReplyDelete
  6. Jazakillahu khair for sharing. Amazing Work MashaAllah

    ReplyDelete
  7. Excellent ! Bravoo ! Thanks for the information

    ReplyDelete
  8. Masha Allah good and helpful information covered in it. Keep it up.

    ReplyDelete
  9. 👍👍👍👍 Mashallah Excellent V.nyc Information Thanks For Sharing....

    ReplyDelete
  10. Jazaak ALLAH khairan
    Great information
    ALLAH bless you

    ReplyDelete
  11. Well written...Keep it up...thanks for sharing such a nice information...May Allah bless u

    ReplyDelete
  12. Hey, thank you so much for this. Its really very informative JazakAllah Khaair!

    ReplyDelete
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