What is IBS?
Irritable bowel syndrome (IBS) is a chronic functional gastrointestinal disorder characterized by abdominal pain associated with irregular bowel movement and stool consistency. It is subdivided into constipation-predominant, diarrhea-predominant, and mixed patterns.
The worldwide prevalence of IBS ranges between 3% and 22% of the population and approximately one-third of IBS patients suffered from IBS-C (constipation-predominant). In Malaysia, IBS was reported to affect about 15% of the population, with the higher prevalence rate predominantly observed in women.
Top 5 Causes of IBS
Abnormal Muscle Contraction in Intestine
Abnormal Nerve Signaling Between Brain and Intestine
Severe Infection
Life Stress
Food that Trigger i.e: wheat, dairy products, citrus fruit, cruciferous vegetable & nuts
4 Signs and Symptoms of IBS
Abdominal Pain
Diarrhea
Constipation
Bloating
How To Avoid IBS?
IBS is incurable once we have been diagnosed with that. However, we can ease the signs and symptoms by doing these:
Try to cook homocooked meal by using fresh food
Keep the food diary of what food that may trigger IBS symptoms on you so you may eliminate that food the next time you find it in your meal
Find your own peace of mind and lead a stressfree life
Exercise regularly
Eat prebiotic and probiotic
What is Prebiotics and How It Helps IBS?
You may get confused about these two terms: prebiotics and probiotics and you thought it is the same. But, it is not!
Prebiotics is an indigestible fiber that comes from the carbohydrate group and it acts as food to gut bacteria or the probiotics. Prebiotics promotes the growth of good bacteria in our gut. Because of its complexity, it can only be digested or breakdown by certain bacteria in the gut. Based on Recommended Nutrient Intake of dietary fiber for Malaysians, the daily recommendation is 20-30g per day.
When one consumes an adequate amount of fiber specifically the prebiotics, a lot of good bacteria will then dominate the gut, thus it improvises the gut health as a whole.
However, a recent study in Malaysia highlighted that less than 5% of people who suffered from IBS achieved the standard recommendation for dietary fiber. That means almost all the IBS patients did not consume adequate dietary fiber while in contrast fiber aids in IBS and that also includes the consumption of prebiotics.
Prebiotics Source of Food
Oat
Inulin from Chicory Root
Berries
Banana
Asparagus
Leeks
The Bottom Line
You want to get rid of those aggravating symptoms of IBS right? Because once diagnosed as IBS, it can not be cured but we can try to minimize the symptoms. Then be sure to avoid the causes that may trigger them and try to consume adequate fiber specifically the prebiotics type of food. These pieces of information are sure to bring benefits for those who suffered from IBS. So give them a try the next time you faced those signs and symptoms of IBS – you’ll be glad you did.
