Marika Day: All about IBS

Article

28 April 2023

4 min read

Wellness

AIA Vitality Ambassador and Accredited Practising Dietitian Marika Day explains the ins and outs of irritable bowel syndrome (IBS) and how you can work towards managing it through small lifestyle changes.

Irritable bowel syndrome (IBS) is a common disorder of the gut-brain axis – essentially, it affects how your gut speaks to your brain and vice versa. If you have IBS, you might experience a range of symptoms including recurrent abdominal pain, bloating, gas and altered bowel habits such as diarrhoea and constipation.

While it’s estimated to affect around 3.5% of Australians, some reports suggest that the true numbers are far higher, which means that many people may be suffering from IBS without realising there is relief available.

What causes IBS?

Although the exact cause of IBS is unknown, it is believed to be a result of a combination of factors.

Genetics

Unfortunately, if IBS runs in your family, there’s a higher chance you and your children may suffer from it too.

Gut-Brain axis

Your gut and your brain are connected in a number of different ways, and if any of these pathways are disrupted, it can cause miscommunication between the two.

Gut bacteria

The diverse range of good bacteria in your gut is known as the microbiome, and its health can be affected by factors such as diet, exercise, environment and stress.

Visceral hypersensitivity

Essentially, this refers to an increased sensitivity in certain organs, which can be a real pain (literally) for those who suffer from IBS.

Abnormal gastrointestinal motility

The way your body moves different foods through different parts of your digestive system can also cause IBS symptoms.

Managing your IBS through self-led therapies

Unfortunately, there is currently no known cure for IBS. But there are several evidence-based strategies you can use to manage your condition – and still enjoy a delicious, well-balanced diet.

Stress and lifestyle

The close gut-brain connection means stress and anxiety can make IBS symptoms worse. Simple techniques such as deep breathing, meditation, gentle yoga and getting enough sleep can help to relax your body and relieve stress on your digestive system. Life balance is also important for reducing stress and anxiety, so make sure you’re setting aside some ‘me time’ for activities you enjoy.

Diet

As many people who suffer from IBS would know, certain foods can trigger certain symptoms. Exactly which foods can vary for everyone, so it may be helpful to avoid or limit foods that are known to cause problems for you. The low FODMAP diet is a well-researched approach, where you temporarily remove fermentable carbohydrates (such as garlic, onion, dairy, wheat and legumes) from your diet, one at a time, to help identify your trigger foods.

Probiotics

Probiotics are beneficial bacteria that live in the gut, and some studies suggest that taking probiotics may help improve IBS symptoms. You can boost your intake of these probiotics through certain foods, such as yoghurt, kefir, miso or supplements.

Medication

In severe cases, medications can also be used to manage IBS symptoms. Some antispasmodics can help relieve abdominal cramping, while fibre supplements, laxatives or anti-diarrhoea medication can help to regulate bowel movements. Remember to always consult your GP before taking any new medications.

Gut-directed hypnotherapy

Led by a qualified professional, gut-directed hypnotherapy may be an option for people with IBS who haven’t seen improvement through changes to their diet and lifestyle.¹ This kind of hypnotherapy works on the gut-brain axis, addressing the miscommunication seen between the two organs.

Stock up on some delicious IBS-friendly recipes

Having IBS doesn’t mean you have to miss out on all the meals you love. In the AIA Vitality Eat Well Guide, I've included plenty of low-FODMAP recipes to choose from.

You can find over 250 tasty recipes, plus meditations and science-based advice to help manage your IBS in my new wellness and nutrition app, fuelled. In even better news, AIA Vitality members get 50 per cent off their fuelled subscription! Just log in, tap the benefits tab and use your unique code when signing up.

Personalising your plan

There is an overlap in IBS symptoms with other more severe gastrointestinal conditions such as Crohn’s disease, coeliac disease and bowel cancers. To ensure you receive the right diagnosis and treatment plan, visit your doctor for an assessment before trying any self-led therapies.

Your GP will also be able to guide you towards other practitioners including dietitians, pelvic floor physiotherapists and psychologists who can all support you in developing the best IBS management plan for you and your symptoms.

_Footnotes:

_{1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3921083/

2 https://pubmed.ncbi.nlm.nih.gov/33521290/

3 https://journals.lww.com/ajg/fulltext/2021/01000/acg_clinical_guideline__management_of_irritable.11.aspx

4 https://www.monashfodmap.com/blog/how-effective-is-gut-directed/}

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

Share

This inspirational content is brought to you by AIA Vitality

AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.

Stay in touch

Thank you!

Sign up to receive a monthly email featuring articles on health and wellbeing to help you live a healthier, longer, better life.

You have registered for the Content Hub newsletter with all our latest articles on health and wellness information for a healthier, happier and longer life.

First name *

This field is required.

Last name *

This field is required.

Email address *

Must be valid email.

I have read and understood AIA Australia’s privacy policy. I acknowledge and consent to the collection, use and disclosure of my personal information as detailed in the privacy policy.

Please agree with above statements