10 supplements that may help with irritable bowel syndrome. A common disorder that affects digestion, and normal colon function.
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In recent years, gastroenterologists registered an increasing number of patients with irritable bowel syndrome. A sedentary and inactive lifestyle, as well as a poor, unhealthy, and irregular diet, are the common causes of developing this condition. In this article, we will talk about how to improve IBS symptoms which leads to better life and bowel habits.
What is Irritable Bowel Syndrome (IBS)?
Irritable bowel syndrome [1] is a functional gastrointestinal disorder that is manifested by abdominal pain and/or discomfort associated with defecation and/or changes in the rhythm of bowel movements. It is a very common disorder that affects digestion, especially interfering with the normal function of the colon.
Common Symptoms of IBS
IBS symptoms include diarrhea, constipation, or both, alternation of periods of normal bowel movements, and stomach pain. The location of the pain can vary. Gas and bloated stomach (flatulence) do not harm the digestive system, but chronic pain and frequent visits to the bathroom can have an important effect on quality of life.
IBS is actually a set of symptoms that keep recurring for at least half a year and appear at least 3 times a month. At the same time, the pain is associated with irregular bowel movements and usually disappears after emptying the bowels. It is important to mention that not every stomach ache means IBS. The difference is that the cramps, stomach pain, constipation, and diarrhea in IBS occur very frequently.
The Role of Diet in Managing IBS
If you have IBS, your diet must be adjusted to your symptoms and the causes. It is important to eliminate inflammatory and allergenic foods to help heal the gastrointestinal tract. Poor diet increases the risk of IBS [2].
The first step in controlling IBS is to find out what factors contribute to the worsening of the condition. In addition to stress, a common trigger is an unhealthy diet. It is important to know that there is no particular food that is specifically associated with IBS symptoms. Keeping a personal diary of your diet will be of great help in uncovering hidden IBS triggers. Also, drinking enough water is crucial for keeping your digestive system healthy.
Understanding the Importance of Supplements in IBS Management
Taking supplements for IBS can be a great help to ease the symptoms. Before taking a certain supplement, you should always talk to your doctor, because not every supplement is effective for everyone, and also can cause adverse effects.
The Top 10 Supplements for Managing IBS are:
Probiotics for IBS
The two most important probiotics are Lactobacillus and Bifidobacterium. They are friendly bacteria and prevent the development of harmful bacteria in the digestive tract. There are different types of probiotics, but the best known is the probiotic found in yogurt (look for “active cultures” on labels). According to certain research [3], probiotics can improve overall quality of life by lowering the frequency of diarrhea and improving bowel movements and consistency.
However, probiotics are naturally present in foods like kefir, yogurt, and all other dairy products that contain bacterial cultures, which can help the gut heal and balance the microbiota. You can also take probiotics as capsules or powder.
Peppermint Oil for IBS
This dietary supplement has roots that go back to ancient Egypt, Greece, and Rome. Peppermint oil has a relaxing effect on the stomach and intestines and stimulates the secretion of bile. It reduces cramps, relieves nausea and discomfort, and releases gas.
There isn’t any particular dosage or period recommendation, although some studies [4] have suggested that taking one or two enteric-coated peppermint oil capsules three times per day for 6 months will assist with constipation, diarrhea, and other problems.
Fiber Supplements for IBS
The irritable bowel syndrome diet should consist of full, unprocessed meals with adequate fiber. Although there is no set dosage for consuming fiber, increasing your daily intake will help to reduce the symptoms. The best way to get it is through natural sources like those found in whole grains, fruits, vegetables, and legumes.
However, limit your consumption of fiber. It is uncommon to consume them too much, yet it is still possible. To control pain and regulate stools, experts advise increasing daily fiber intake to 20–35 g, according to a 2017 study [5].
Vitamin D for IBS
There is some evidence that suggests that people with IBS may benefit from taking vitamin D supplements. When compared to other vitamins, vitamin D is a nutrient that your body can produce when exposed to sunlight. Vitamin D is a fat-soluble vitamin and serves as the building block for your body to produce some hormones.
Investigators have been talking about the possible relationship between vitamin D and IBS. People with vitamin D deficiency can develop chronic conditions such as gastrointestinal disorders. In addition, people with IBS are at higher risk for osteoporosis [6].
Omega-3 Fatty Acids for IBS
Omega-3 fatty acids play a key role in the structure of every cell in your body. They maintain the health of your blood vessels, heart, and lungs. Omega-3s also provide your body energy and significantly strengthen your immune system.
IBS symptoms as well as better bowel movement can be achieved with a diet rich in omega-3 fatty acids. You can take supplements that contain the two most important acids, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) combined. Furthermore, fish oil, fatty fish, and other seafood are rich in omega-3 fatty acids.
Magnesium for IBS
If you are struggling with IBS, especially having constipation, one of the main causes can be a lack of magnesium [7] in the body. Therefore, you can try magnesium supplements or increase your daily consumption of some mineral waters that contain a lot of magnesium. Food that contains magnesium, and which should be used in your diet are whole grains, almonds, peanuts, spinach, etc. Magnesium relaxes the muscles and helps reduce inflammation.
Ginger for IBS
People can use ginger because it can treat IBS symptoms, such as relieving abdominal pain, reducing bloating, helping with constipation or diarrhea, and more. Ginger is a strong anti-inflammatory plant and a common home remedy for IBS.
Psyllium for IBS
Psyllium [8] is a type of fiber produced from Plantago Ovata seed husks. It reduces inflammation and improves bowel movement by absorbing water. It can be used to relieve constipation or can be added to your diet to help promote overall digestive health.
Herbs for IBS
Over the years alternative medicine has shown positive effects in treating certain digestive conditions, especially Western herbal medicine. Aloe vera in combination with asafetida (a plant that is a gum-like material) can efficiently reduce IBS symptoms in the short-term management [9].
Guar Gum for IBS
This soluble fiber is used to normalize bowel movement and improve good gut bacteria. It is well-tolerated when compared to regular fiber and that’s why people use it more often. Guar gum supplementation can ease IBS symptoms[10] in the same way that fiber does.
To Sum Up
The symptoms can vary from person to person, however, it is worth mentioning that IBS is not a life-threatening condition and doesn’t lead to more serious diseases like colon cancer.
Emptying the bowels has both physiological and psychological effects. Therefore, incorporate regular exercise, and a healthy diet on a daily basis to improve your bowels and overall digestive health.
[1] Hadjivasilis A, Tsioutis C, Michalinos A, Ntourakis D, Christodoulou DK, Agouridis AP. New insights into irritable bowel syndrome: from pathophysiology to treatment. Ann Gastroenterol. 2019 Nov-Dec;32(6):554-564. doi: 10.20524/aog.2019.0428. Epub 2019 Oct 22. PMID: 31700231; PMCID: PMC6826071.
[2] Guo YB, Zhuang KM, Kuang L, Zhan Q, Wang XF, Liu SD. Association between Diet and Lifestyle Habits and Irritable Bowel Syndrome: A Case-Control Study. Gut Liver. 2015 Sep 23;9(5):649-56. doi: 10.5009/gnl13437. PMID: 25266811; PMCID: PMC4562783.
[3] Satish Kumar L, Pugalenthi LS, Ahmad M, Reddy S, Barkhane Z, Elmadi J. Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role. Cureus. 2022 Apr 18;14(4):e24240. doi: 10.7759/cureus.24240. PMID: 35602835; PMCID: PMC9116469.
[4] Liu JH, Chen GH, Yeh HZ, Huang CK, Poon SK. Enteric-coated peppermint-oil capsules in the treatment of irritable bowel syndrome: a prospective, randomized trial. J Gastroenterol. 1997 Dec;32(6):765-8. doi: 10.1007/BF02936952. PMID: 9430014.
[5] El-Salhy M, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review). Int J Mol Med. 2017 Sep;40(3):607-613. doi: 10.3892/ijmm.2017.3072. Epub 2017 Jul 19. PMID: 28731144; PMCID: PMC5548066.
[6] Jalili M, Vahedi H, Poustchi H, Hekmatdoost A. Effects of Vitamin D Supplementation in Patients with Irritable Bowel Syndrome: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Int J Prev Med. 2019 Feb 12;10:16. doi: 10.4103/ijpvm.IJPVM_512_17. PMID: 30820303; PMCID: PMC6390425.
[7] Galland L. Magnesium and inflammatory bowel disease. Magnesium. 1988;7(2):78-83. PMID: 3294519.
[8] Garg P. Inflammation in Irritable Bowel Syndrome (IBS): Role of Psyllium Fiber Supplementation in Decreasing Inflammation and Physiological Management of IBS. Turk J Gastroenterol. 2021 Jan;32(1):108-110. doi: 10.5152/tjg.2020.20229. PMID: 33893774; PMCID: PMC8975494.
[9] Hawrelak JA, Wohlmuth H, Pattinson M, Myers SP, Goldenberg JZ, Harnett J, Cooley K, Van De Venter C, Reid R, Whitten DL. Western herbal medicines in the treatment of irritable bowel syndrome: A systematic review and meta-analysis. Complement Ther Med. 2020 Jan;48:102233. doi: 10.1016/j.ctim.2019.102233. Epub 2019 Nov 3. PMID: 31987249.
[10] High fibre and guar gum are equally helpful in IBS, but gum is better tolerated. BMJ. 2002 Dec 7;325(7376):0. PMCID: PMC1124785.
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