Irritable bowel syndrome (IBS) triggers and prevention introduction
By taking steps to prevent the symptoms of irritable bowel syndrome (IBS), it is possible to lead a productive, healthy life. With some planning, you can avoid IBS triggers that cause symptom flares. Your doctor can provide a complete treatment plan for IBS prevention.Print out this list of common IBS triggers and prevention strategies. Keep it handy for reference. It may help you identify your personal triggers in your IBS symptom journal. Triggers and symptoms may vary depending on your type of IBS. And when you're having a bad day, remember to persist with healthy management of your condition.
"Realize that it's not always smooth sailing. That's a part of IBS," says Leslie Bonci, MPH, RD, author of the American Dietetic Association Guide to Better Digestion. "You can't beat yourself up."
1. Diet Triggers for IBS Constipation
Some foods can worsen IBS-related constipation. These include:- Refined breads and cereals
- Refined foods such as chips and cookies
- Drinks such as coffee, carbonated drinks, and alcohol
- High-protein diets - Learn about the healthy foods on a high protein diet.
- Gradually boost fiber intake by two to three grams per day until you're eating 20 to 35 grams per day. Good sources of fiber include whole grain bread and cereals, beans, fruits, and vegetables.
- Consume a moderate amount of foods higher in sorbitol, such as dried plums and prune juice.
- Drink eight 8-ounce glasses of plain water a day.
- Try ground flaxseed. It can be sprinkled on salads and cooked vegetables.
2. Diet Triggers for IBS Diarrhea
Some foods can worsen IBS-related diarrhea. These include:- Too much fiber, especially insoluble fiber found in the skin of fruits and vegetables
- Food and drinks with chocolate, alcohol, caffeine, fructose, or the sugar substitute sorbitol
- Carbonated drinks
- Large meals
- Fried and fatty foods
- Food and drinks with dairy
- Foods with wheat -- Some people may be allergic or have a negative reaction to gluten
- Eat a moderate amount of soluble fiber. It adds bulk to the colon and can help prevent spasms. Good sources are whole wheat breads, oats, barley, brown rice, pasta, the flesh of fruit (as opposed to the skin), and dried fruits.
- Don't consume foods with extreme temperatures, such as ice-cold water and steaming hot soup, in the same meal.
- Stay away from broccoli, onions, and cabbage. They can cause gas, which can make diarrhea sufferers feel worse.
- Eat smaller portions.
- Drink six to eight glasses of plain water a day, but drink the water an hour before or after meals, not with meals.
- Consult with your doctor or a dietitian if you suspect you may have a wheat allergy.
3. Stress and Anxiety Triggers for IBS
Stress and anxiety can exacerbate IBS symptoms such as constipation, diarrhea, stomach pain, and bloating. Different things cause stress for different people. Stress can include:- Problems at work
- Commutes
- Problems at home
- Financial problems
- A sense that things are beyond your control
- Practice healthy living. Eat a well-balanced diet that is appropriate for your IBS. Get regular exercise and enough sleep.
- Do something fun. Listen to music, read, shop, or take a walk.
- Try behavioral therapy. Learn how to calm yourself down with the help of techniques such as relaxation therapy, biofeedback, hypnotherapy, cognitive behavioral therapy, and psychotherapy.
- Talk to people. If you feel comfortable doing so, tell your family members, close friends, boss, and co-workers about your IBS. They may provide vital support. Plus, the conversation may prevent any misunderstandings when your symptoms flare up and you are not able to meet expectations.
- Plan ahead. Ease worries about going out lest your symptoms flare up. Get up earlier if you know IBS makes you late for work. If you are driving, map your route so that you know locations of bathrooms. At social events, choose aisle seats close to the facilities. Know what's on the menu so you can eat beforehand if the food will not be agreeable to you.
4. Drugs That Can Trigger IBS
Some drugs can trigger spasms of the colon and symptoms of IBS. These spasms can lead to constipation or diarrhea.- Antibiotics, especially after prolonged use
- Antidepressants
- Medicine containing sorbitol, such as cough syrup
- Talk with your doctor about switching to a drug that won't worsen your IBS symptoms. Don't stop taking a drug without consulting with your doctor.
- If an antidepressant is worsening your diarrhea or constipation, talk with your doctor about switching medicine. Older antidepressants (called tricyclic antidepressants) can cause constipation. One type of newer antidepressant (called selective serotonin reuptake inhibitors, which include Prozac and Zoloft) can cause diarrhea. Your doctor can help you find an antidepressant that will not worsen your IBS symptoms.
5. Menstrual Triggers for IBS
Studies show that women with IBS tend to have worse symptoms during their periods. There's not a lot of information about preventing this type of trigger, but doctors may recommend certain strategies to ease pain and discomfort during your period.Prevention Strategies:
- Oral contraceptives. Some brand names are Ortho Tri-Cyclen, Lo/Ovral, and Alesse. These drugs can regularize periods. Side effects may include upset stomach, vomiting, stomach cramps or bloating, diarrhea, and constipation. Work with your doctor to find a pill that works for you without causing side effects.
- Premenstrual dysphoric disorder (PMDD) drugs. These include drugs also used to treat depression, such as Sarafem, Paxil CR, and Zoloft. PMDD is a severe form of PMS. These drugs adjust levels of serotonin, a brain chemical thought to be out of balance during certain phases of a woman's cycle.
