Irritable Bowel Syndrome (IBS) is a complex, often misunderstood condition that affects 11% of the global population. Characterized by symptoms like abdominal pain, bloating, and altered bowel habits, IBS can significantly impact quality of life. While commonly linked to psychological stress and genetic factors, an often overlooked big contributor to IBS symptoms are food sensitivities, which can exacerbate or even trigger the distressing symptoms of IBS. If you have IBS, but never considered whether food sensitivities are at play, then this is for you. This blog post explores how food sensitivities are linked to IBS and practical steps to manage them.

An Elimination Diet is a methodical approach to identifying food sensitivities and intolerances that may exacerbate IBS symptoms. This diet involves a clear, structured process where you initially remove a wide range of potential food irritants from your diet. Commonly excluded foods include dairy, gluten, soy, eggs, nuts, and processed sugars. After a period typically lasting 3-6 weeks—during which time symptoms are often closely monitored for any signs of improvement—the excluded foods are gradually reintroduced one at a time. For accuracy, each food should be reintroduced over a few days, noting any changes in symptom severity or frequency. This method not only helps in identifying specific dietary triggers but also assists in crafting a long-term eating plan that minimizes IBS symptoms.

Maintaining a detailed food diary is another effective strategy for identifying food triggers in individuals with IBS. This diary should include comprehensive entries of everything consumed, including main meals, snacks, beverages, and any supplements or medications. It's important to record the timing of each food intake and the quantities consumed. We’ve made it super easy for you. When you order the IBS DUO, you’ll get your very own Free Downloadable IBS Food-Symptoms Journal, where you can log your food intake and symptoms to look for patterns that will help you identify culprit foods.

Equally crucial is documenting any symptoms experienced, their intensity, and their timing relative to food consumption. Logging your foods and symptoms in this detail will help reveal patterns and correlations between specific foods and symptom flare-ups, providing clear insights into which foods might be causing discomfort. Additionally, if you decide to work one-on-one with me (more info at the end of the article) a food diary can also help when we plan your tailored diet.

Stress and anxiety can profoundly influence physical health, particularly for individuals with Irritable Bowel Syndrome (IBS). These emotional states can trigger and exacerbate the digestive symptoms associated with IBS, creating a vicious cycle of discomfort and distress. When stressed or anxious, the body's fight-or-flight response is activated, which can lead to an array of digestive disturbances, including spasms in the gastrointestinal tract, increased inflammation, and alterations in gut motility. This heightened state of stress can exacerbate IBS symptoms, leading to increased abdominal pain, bloating, diarrhea, or constipation.

Moreover, the relationship between the brain and the digestive system, known as the gut-brain axis, plays a crucial role in this interaction. Emotional distress can affect this complex communication network, leading to an increased sensitivity to pain and changes in gut microbiota, which further influence gastrointestinal function.

Mindfulness

Mindfulness involves being fully present in the moment and accepting it without judgment. For individuals with IBS, mindfulness techniques can help reduce stress and anxiety by shifting focus away from distressing symptoms and facilitating a calmer, more balanced state of mind. Practices such as mindful breathing or guided imagery can aid in calming the nervous system and may decrease the intensity of IBS flare-ups. Regular mindfulness practice can improve overall emotional regulation, reducing the frequency and severity of stress-related digestive symptoms.

Yoga

Yoga is another effective technique for managing stress and anxiety in IBS. It combines physical postures, breathing exercises, and meditation to enhance physical fitness and promote relaxation. In my first book,Happy Gut, I teamed up with two renowned yoga teachers to provide a series of yoga poses designed to improve gut health. Specific yoga poses can target areas of tension and discomfort in the abdomen, improving core strength and enhancing gut motility and gas expulsion. Moreover, the meditative aspects of yoga encourage a deeper awareness of body signals, which can help individuals with IBS better manage their symptoms and recognize stress triggers.

Nerva

In today's world, where tech is pretty much woven into everything we do, digital health apps are real game-changers, especially for those of us dealing with ongoing health problems like IBS. Take Nerva, for instance. What's cool about the Nerva app is it's all about giving power back to people with IBS through something as intriguing as guided self-hypnosis sessions. It's not just about tackling the tummy troubles, but also easing the mind mess that comes with IBS. And guess what? Over 150,000 users have already jumped on board, finding some peace and feeling more in charge of their IBS journey. It's a peek into how awesome digital tools can be in making health management a lot easier and more in our control.

Gut-healing is not easy. The gut is the crossroads of many influences, from diet, microbes, stress, drugs, toxins, autoimmunity and the health of the gut lining. And that makes it a really complex system that doesn't always heal as quickly as we would hope. Especially since the surface area of the small intestine alone is like the size of a tennis court. That's a lot of area to cover to heal when it becomes inflamed and compromised.

It doesn't happen overnight. And it's not a perfect journey, as we would want to believe. It is really important to stay patient because healing is a non-linear journey. And there will be times that you feel worse, and times that you feel amazing along the way. It's a learning experience, because at the beginning you may not realize all the things that you do that are working against your healing. It's like a tango with your own body, and the best way to do this dance is to read the cues and be willing to adjust quickly as the healing path becomes clearer and clearer.

This journey requires not only patience but also a tailored approach because what works for one may not work for another. This is where the importance of individualized care and guidance comes into play. Having a knowledgeable health practitioner by your side can make a significant difference in navigating this intricate path. They can help interpret your body's signals and adjust your healing protocol as needed to suit your unique circumstances. Foods that are ok for one person, are not ok for another person. And that's a learning curve that comes with time for both you and your health practitioner. As long as you can include your health practitioner on the journey with you, it will eventually get you to where you need to go.

Working with me 1:1 is expensive. So, I always want to make sure to offer solutions at prices that can be afforded by everyone, but that also can have a significant impact on their gut health. For that reason, we’ve put together a special bundle — the IBS DUO — that effectively tackles the challenges of food sensitivities and IBS.

I stand by this combo with full certainty that it will help you if you suffer from IBS. However, please note that it may feel a little bit wonky for the first two weeks. That’s normal, as your body adjusts to the internal shifts necessary to restore balance to your gut.

If at the end of the month you are not satisfied with your results, send us back the empty bottles and we’ll refund you the full amount. Yep, it comes with a 100% 30-day Money-Back IBS Be Calm Guarantee.

Another important part is adding digestive enzyme supplements such as Activate Plus, that can significantly aid the digestive process, especially when dealing with food sensitivities.

Now, when you purchase the IBS DUO you will not only enjoy free shipping and get a discount, but also get three free PDF’s to help you get the most of out of this combo:

1) 30-Day IBS Challenge — with tips and tricks on how to improve your IBS

2) IBS Food-Symptoms Journal — to keep an accurate log of your food intake and symptoms to better tease out any food sensitivities or reactions

3)What to Eat & What to Avoid for a HAPPY GUT

We want to over deliver in value so that we set you up for success from the very beginning. Sure, you could just take the supplements, and never fill out the IBS Food-Symptoms Journal. But, you’d be missing out on maximizing your results, while growing in self-awareness. So are you in? Do I hear a “YES!”?

PLUS…you’ll also have the opportunity to save another $10 off our bestselling digestive enzymes, Activate Plus , when you purchase the IBS DUO along with these upgraded enzymes. You’ll see this offer at checkout.

• Start with an Assessment: Before starting any new supplement or diet plan, it’s crucial to assess your current health status and understand your specific symptoms. This might involve keeping a food diary or undergoing some tests to pinpoint your sensitivities. You can also take the Free GutSMART Quiz here. It will give you your GutSMART Score, which reveals how much work you need to do to improve your gut health.

• Follow the Supplement Regimen: Consistently use the supplements as directed to help manage the digestive processes and support gut health. Pay attention to how your body responds to these supplements. Like anything, they won’t work if you take them haphazardly. If you’re committed, then commit fully to this 30-Day Challenge.

• Adjust Your Diet: Utilize the dietary advice provided with the IBS DUO to modify your eating habits. Removing or reducing trigger foods can significantly decrease symptoms and improve quality of life. Try to introduce fermented foods to improve the health of your gut ecosystem. Learn more with the included “What to Eat & What to Avoid for a HAPPY GUT” downloadable PDF.

• Monitor and Adapt: Keep track of your symptoms and any changes you notice in the fillable IBS Food-Symptoms Journal. It’s important to adapt the approach based on your body’s responses. What works initially might need tweaking as your gut heals or as you discover more about how your body reacts to certain foods. 

Navigating IBS with an informed, supportive approach can make all the difference. Whether it's adjusting your diet, incorporating beneficial supplements, or both, the goal is clear — to live comfortably and healthfully.

Food sensitivities are indeed a crucial yet often overlooked part of managing Irritable Bowel Syndrome (IBS). The intricate relationship between what you eat and how you feel can be perplexing, especially when certain foods might not show their effects immediately. When in doubt, food sensitivity testing can also help provide a direction for the diet. Understanding and managing these sensitivities is vital to reducing the frequent discomfort associated with IBS.