The Complete Guide for IBS Relief
How to relieve abdominal discomfort, gas, bloating, constipation, and diarrhea
This guide will cover
Here’s what happens when you swallow your food
Irritable bowel syndrome (or IBS) is a familiar condition to many and can include symptoms such as:
- Abdominal pain and cramps
- Irregular bowel movements, including diarrhea or constipation, or a combination of both
- Gas and bloating
- Mucus around or within stools
The precise cause of IBS isn’t known, but several factors have been linked to the condition including: Altered intestinal muscle contractions – Coordinated intestinal muscle contractions (known as peristalsis) moves digested food through the intestines, but these contractions may be altered in IBS. This results in longer and stronger than normal muscle contractions leading to diarrhea, or weaker and shorter contractions that slow down digestion and can cause constipation. Inflammation – Individuals with IBS may have altered immune system function in the colon, which can contribute to inflammation. Genetic factors, past bowel infections, food allergies and/or changes to the gut microbiota may play a role in promoting inflammation. Gut infection – Previous bacterial or viral infections that cause severe diarrhea, or bacterial overgrowth, can lead to IBS symptoms. Bacterial imbalance – Compared to healthy people, individuals suffering from IBS seem to have differences in their gut microbiota. Too few “good” bacteria and too many “bad” bacteria can influence immune function, inflammation, digestion, and nutrient synthesis, and contribute to IBS symptoms. Nervous system – The gut and brain are in constant communication, so it’s no wonder that nerve activity can contribute to IBS symptoms. For some individuals with IBS, abnormalities in the enteric (digestive) nervous system can cause nerves to become unusually sensitive, which may lead to discomfort as the digestive tract stretches. Problems with nerve signalling and processing can also interfere with normal digestive function, leading to pain, diarrhea, or constipation.
7 ways you can make it easier to live with IBS
4 Reasons You Might Be Constipated
How to tell if you’re constipated
Constipation is a common digestive complaint and is characterized by symptoms including:
- Reduced frequency of bowel movements (fewer than three a week)
- Small, hard, and dry stool
- Painful bowel movements
- Feeling of incomplete emptying after a bowel movement
- Bloating and gas
Is constipation dangerous?
Constipation typically resolves without serious consequences for health. However, once nutrients are removed from food, the waste needs to be eliminated quickly to avoid toxins building up in the bowel. The longer food waste stays in the system, the more likely it is that toxins will be absorbed into the bloodstream from the colon. In some cases, constipation can lead to serious health issues. If constipation persists or worsens, seek medical advice from a qualified health care practitioner.
How many times a day should you pass stool?
There is no hard and fast rule for how many times a day you should have a bowel movement, but at least once a day is generally considered ideal. That’s because daily bowel movements help eliminate waste in a timely manner. Everybody is different, though! The most important thing is regularity, as any change in pattern could indicate digestive troubles. Some people pass stool one to three times a day, while some people only have a bowel movement every other day. If you have fewer than three bowel movements a week, it’s likely that you’re constipated.
Chapter 3: Beat the Bloat & Excessive Gas
Why gas occurs
The production of gas and some resulting flatulence is part of the digestive process. It is a by-product of the normal breakdown of undigested food waste by bacteria in the large intestine. Intestinal gas also results from swallowing air when we eat and drink, especially when we talk while eating, or eat too quickly. When gas is excessive it can indicate an unfriendly reaction to something in your digestive tract or difficulty digesting certain foods, such as complex carbohydrates and cellulose. As every individual has a unique make-up of bacteria in their gut, foods that cause excess gas production in one person may be unproblematic for another. Gas can be partially absorbed in the small intestine and can be eliminated by burping or flatus through the rectum.
3 surprising things that cause bloating and excessive gas
- Chewing gum
- Loose fitting dentures
7 useful tips to reduce excess gas and beat the bloat
Bloating can result in uncomfortable abdominal distension and is caused by gas, water retention, infection, and other digestive concerns. To beat the bloat and reduce excess gas:
1. What is fibre?
2. What are FODMAPs?
3. How much fibre you need and the best way to get it
- Alfalfa sprouts
- Bean sprouts
- Bell peppers
- Green beans
- Bok choy
- Bamboo shoots
- Pumpkin seeds
- Honeydew melon
- Soy products including tofu, tempeh
The Right Fibre for a Happy, Healthy Gut
4. Fibre 4 from Webber Naturals® is clinically proven to relieve symptoms of IBS.
- Made with Sunfiber®, the only true regulating fibre clinically proven to relieve symptoms of IBS
- Sunfiber® is a unique, all-natural, soluble dietary fibre and prebiotic sourced from the guar bean
- Does not cause gas or bloating
- Quickly dissolves clear in liquid, with no grit and without affecting taste, colour, consistency, or smell of food or beverages
- Resistant to high temperatures and can be added to recipes when cooking or baking
- Available Unflavoured and in Zesty Tangerine flavour
- Suitable for children and adults
- Gluten free, dairy free, non-GMO, and suitable for vegetarians and vegans
- Zesty Tangerine is sweetened with natural sweeteners xylitol and stevia
- Free of artificial colours, preservatives, and sweeteners.
– Jennifer Hogg
– Josee Carpentier
– Celestino Canto
– Wendy Brazeau
– Denise D’Eon
5. A comparison of fibre supplements
- Webber Naturals® Fibre 4™, Unflavoured
- Product featuring Plantago ovata ingredients
- Product featuring Inulin (soluble fibre: 3g)
- Product featuring Zea mays (dietary fibre: 3g)
Non-Medicinal Ingredients (Zesty Tangerine): Xylitol, citric acid, rice hull powder, natural orange colour (oleoresin paprika), stevia leaf.
- Made with Sunfiber, a true regulating fibre proven to relieve symptoms of IBS
- Sourced from the guar bean
- Reduces appetite by promoting a feeling of satiety
- Clinically recognized for IBS symptom relief
- Completely dissolves in liquid
- Resistant to high temperatures; can be added to cooking or baking
- Neutral flavour
- Free of artificial colours, preservatives, or sweeteners
- Non-GMO, no dairy, starch, sugar, wheat, gluten, soy, corn, egg, fish, shellfish, or tree nuts
- Suitable for vegetarians/vegans
- Sunfiber is a unique all-natural soluble dietary fibre and prebiotic. Sunfiber is the only true regulating fibre that is clinically recognized to maintain digestive health and relieve symptoms associated with irritable bowel syndrome (IBS).
- Also available in Zesty Tangerine flavour
Non-Medicinal Ingredients: Acesulfame potassium, allura Red AC, aspartame, citric acid, FD & C blue #1, malic acid, maltodextrin, orange flavour, sunset yellow FCF, berry flavour blend.
- 100% naturally sourced psyllium fibre
- Suitable for daily use by those who lack dietary fibre
- For adults and children 6 years and older
- Orange flavoured
Non-Medicinal Ingredients: None
- 100% inulin
- Soluble fibre
- 100% natural soluble vegetable fibre
- For adults and children
- Won’t alter the taste or texture
- Mixes with almost anything
- Clear and taste free
- Can be added to cooking and baking
- Mixes with cold and hot food and beverages
- Grit free
- Dissolves completely
- Good for cooking
- No artificial flavours, colours, artificial sweeteners, and fillers
Non-Medicinal Ingredients: Natural flavour (mixed berry), stevia leaf, citric acid, beet juice concentrate, silica.
- Made with Vita-Fiber™
- Naturally sourced fibre for digestive health
- Does not cause gas or bloating
- Mixed berry flavour
- Contains no salt, sugar, gluten, lactose, artificial colours, flavours, or preservatives