Irritable Bowel Syndrome

The prevalence of irritable bowel syndrome (IBS) is approximately 10-15% in the U.S.,¹ and most of them haven’t even been diagnosed officially. IBS is more common in females than males. Symptoms of IBS vary from person to person, ranging from mild to severe. Symptoms of IBS may include:

• Diarrhea/Loose stools
• Constipation/painful defecation
• After-meal fecal urgency
• Alternation between loose stools and constipation, but usually one predominates the other
• Abdominal pain, often improved after a bowel movement
• Gas/Bloating
• Mucus in stool
• Heartburn
• Nausea
• Exaggerated menstrual symptoms
• Fibromyalgia symptoms (widespread aches and pains)
• Symptoms exaggerated with stress

The SAD diet, which is predominantly processed foods and animal products, sets the stage for chronic digestive disturbance and unfavorable digestive health. Digestive muscle cramping, bacterial imbalances, and hormonal triggers from conventional foods eventually lead to chronic discomfort and digestive disturbance. The overgrowth of non-favorable bacteria in the intestines, as well as the overall imbalance of intestinal flora, all seem to play a role. Investigators have noted that the more fiber in one’s diet, the better off they are with their IBS symptoms. For some reason which we don’t fully understand, many with IBS report that they are either sensitive to gluten, fructose, and fructans, which are found in a variety of fruits and vegetables. To resolve this problem nutritionally, not only do sufferers need to eat a healthful Nutritarian diet, but many have to avoid wheat, avoid the high fructose fruits, and make the minor adjustments to get the best result. Most can recover in a few months.

Diet

• A Nutritarian eating style, focusing on vegetables, beans, fruits, nuts, and seeds should be the foundational approach to addressing IBS, but in some cases, this alone may gradually improve symptoms over time, so be patient.
• Plant foods contain a combination of soluble and insoluble fiber. Soluble fiber may be especially protective.¹ Beans, chia seeds, and steel cut oats are rich in soluble fiber; whole grains (other than oats) contain primarily insoluble fiber.² Raw vegetables  may need to be introduced gradually. Chew all food to a liquid-like consistency before swallowing.
• Wheat, dairy, and fructose may be triggers for IBS symptoms.³ If symptoms continue or are not fully resolved by following a Nutritarian eating style, then consider the following:
• Eliminate gluten and dairy products.
• Reduce intake of moderate-to-high FODMAP-containing fruits and vegetables, such as apples, pears, and artichokes.⁴
• If constipation is the primary symptom, focus on drinking sufficient amounts of water between meals in addition to getting adequate soluble fiber.
• Avoid caffeine and other stimulants.

Supplements

• Dr. Fuhrman’s general supplement protocol for adults (see Vitamin Advisor for details) includes:

  • Multivitamin (without beta-carotene, vitamin A, vitamin E, folic acid, copper), such as Women’s Daily Formula +D3, Men’s Daily Formula +D3, or Gentle Care Formula.

  • Omega-3 DHA and EPA, such as DHA+EPA Purity.

  • Optional: Consider adding a mixed mushroom immune supplement, such as Immune Biotect, because of the potential immune system benefits throughout life from assorted mushroom phytochemicals not normally consumed in the diet. Consult your physician if you are on medication. 

• Additional supplements:

  • Probiotics: IBS is associated with alterations in the gut microbiome.^3,5 Studies have reported probiotic supplements reduce abdominal pain, bloating and other IBS symptoms, but further studies are needed to determine the optimal dose and species of probiotics most effective for IBS.^6-8

  • Peppermint oil has a natural anti-spasmodic effect on the smooth muscle of the gastrointestinal tract. Studies have reported improvements in abdominal pain and overall symptoms.⁹ 

For supplement recommendations personalized to you, your health condition and goals, visit the Personalized Vitamin Advisor and answer a few questions.

Exercise

• Research suggests exercise improves IBS symptoms, possibly by improving alterations in gut motility.^10-12
   

Other Considerations

• Stress, which may be a contributing factor to IBS symptoms. Meditation could be a helpful stress-reducer, and counseling may help build an overall strategy for dealing with stress.