MEDIA UPDATES

Stress and IBS 

One of the most important and often overlooked aspects of managing IBS symptoms is managing stress and anxiety. Whether it’s finding time to unwind after a busy day or finding someone to confide in, self-care is necessary for optimal gut health.

A group of physicians in the United Kingdom were surveyed by Buscopan IBS Relief to learn about the most common triggers for IBS symptoms. Physicians overwhelmingly said that stress was the most common trigger for their patients.

Dr. Roger Henderson stated, “It’s widely recognized that there’s a complex connection between the brain and the digestive system which is why our mood can often affect the way our tummies feel.”.

Our stomach and intestines have numerous nerve cells that help with regulating our digestive system and the breakdown of food. These cells communicate with our brains so we can stop eating when we’re full or know that it’s time to grab a bite to eat. Stress can affect the communication between the brain and the gut leading to food moving too quickly or slowly through the gut. Although stress is a common aspect of our lives, we can influence how we deal with stress to decrease symptoms. You can exercise, practice simple breathing techniques (i.e. box-breathing), try yoga, or talk to a trusted friend.

Cognitive Behavioural Therapy Beneficial for IBS

Addressing mental health issues associated with IBS, like anxiety or depression, has been known to reduce the frequency and severity of symptoms. Psychologists at Vanderbilt University decided to look at different types of therapy to determine the best psychotherapy for individuals with IBS.

Kelsey Laird and colleagues looked at a person’s ability to engage in meaningful activities such as, school, social activities, and work. Compared to other forms of therapy individuals receiving cognitive behavioural therapy (CBT) showed the largest improvements.

What is cognitive behavioural therapy? In CBT therapists guide clients to form alternative ways of thinking and dealing with their problems. The goal is to reduce stress and symptoms associated with IBS. In particular, CBT incorporates exposing clients with IBS to uncomfortable situations, like, long road trips or dining out at a restaurant that encourages clients to face their fears.

Yoga Beneficial for IBS

Dania Schumann and her team conducted a review of the literature examining the effects of yoga on symptoms of IBS. They analyzed data from six studies that compared yoga with typical advice given to those with IBS and prescription medication. They found that those incorporating yoga into their routine had fewer symptoms, and decreased severity of symptoms including anxiety. Practicing yoga also led to improvements in quality of life and physical mobility.

How does yoga decrease stress and reduce symptoms? Yoga is a discipline that requires you to slow down and become aware of the movements of your body and your breathing. Every movement is intentional and slow. It forces you be more mindful of your body which can help you identify your IBS triggers. As you gently stretch, you relax your muscles, including your gut. It is this clearing of the mind and relaxing of the muscles that helps those with IBS.

Here are 5 yoga poses that may help with IBS:

Half-Seated Spinal Twist

• This pose is believed to open up the abdomen by providing a gentle massage

Happy Baby Pose

• Helps release the tension around your abdomen

 Downward-Facing Dog Pose

• Helps tone the abdominal muscles

Cobra Pose

• Stretches and tones the abdominal muscles

 Butterfly Pose

• May help relieve gas and feelings of bloating

If you are considering including yoga in your self-care plan, consult with your doctor and dietitian first to determine the best way to include it into your routine. It is especially important to find a class and practice that is suited to your ability and goals.

RESEARCH UPDATES

What Causes Irritable Bowel Syndrome 

While research has identified factors that trigger symptoms of IBS, the cause of the disorder is still unknown. It is believed that stress, genetics, illness or infection, and an imbalance in gut bacteria can all play a role in the onset of symptoms. New research suggests that allergies and an ineffective carbohydrate enzyme could also be potential causes.

Allergies and IBS

In a yet to be published study, researchers found a high prevalence of hay fever (seasonal allergic rhinitis) among those with IBS. Comparing groups with IBS to those without, ninety percent of those with IBS had hay fever. The majority of those with hay fever had a tree pollen allergy as their type of pollen allergy. They did not see a link between the severity in allergies and severity in IBS. It will be interesting to review the research and its findings once the study is published. Stay tuned with updates about allergies and IBS!

Digestive Enzymes and IBS

We’ve known for quite some time that individuals with IBS have difficulty digesting carbohydrates. It is the basis of the low FODMAP diet after all. Yet, the reason why people with IBS have difficulty digesting certain carbohydrates has long been a mystery. An international research team led by scientists from the Karolinska Institute in Sweden recently identified a gene coding for a defective carbohydrate enzyme that could increase one’s chances of suffering from IBS. Published in the November issue of the academic journal GUT, this study may be the beginning of a deeper understanding of IBS.

The team studied 1887 people in Sweden, Italy, and the United States. The majority of participants had diarrhea-predominant IBS (IBS-D), but all subtypes were included in the study. They found that individuals with IBS were twice as likely to have DNA that made the enzyme, sucrase-isomaltase less effective. The enzyme is located in the small bowel and aids in carbohydrate digestion. When this enzyme is not functioning optimally, you’re more likely to have undigested carbohydrates in the gut leading to symptoms associated with IBS. The relationship between this ineffective enzyme and IBS seems greater in individuals with IBS-D and IBS-M.

This study hopes to support the need for more research that looks at the relationship between nutrition and genetics in IBS. With greater understanding of the genetic causes of IBS, we could see personalized nutrition plans based on our genes. Researchers noted that it would be interesting to tailor the Low FODMAP diet based on a person’s sucrase-isomaltase results. Pretty exciting news to look forward to!

PRODUCT AND SERVICES UPDATES

Dr. Rachel Pauls’ Happy Bars

One of the tricky aspects of following the Low FODMAP diet is finding quick and easy snacks to munch on while on-the-go. That’s why we’re excited for a new Low FODMAP energy bar, called Happy Bars. Rachel Pauls’, a physician diagnosed with IBS in 2011 started following the Low FODMAP diet which improved her quality of life and reduced symptoms. She started making the energy bars in her kitchen as a quick snack. Each bar contains less than 0.5 grams of FODMAPs per serving, is gluten free, and contains no preservatives. Bars also contain 3 grams of fibre. Happy Bars come in 4 flavours and have tantalizing names like: Peanut Chocolate Euphoria, Orange Chocolate Ecstasy, Chocolate Chip Delight and Peanut Maple Pleasure.

Low FODMAP Cookbook: The FODMAP Friendly Kitchen

We’re always on the lookout for delicious new Low FODMAP recipes, and that’s why we’re pretty excited about a new Low FODMAP cookbook, The FODMAP Friendly Kitchen. Fellow IBS sufferer Emma Hatcher is releasing her first Low FODMAP cookbook based on her successful blog called She Can’t Eat What?!. Emma suffered from crippling stomach pains and bloating until she discovered the Low FODMAP diet. She decided to share her journey by starting a Low FODMAP blog, chronicling simple, healthy, Low FODMAP recipes. The book will be available on January 12, 2017, but you can now pre-order a copy online. The cookbook includes 100 easy recipes for a healthy and happy gut.

 

Written by Adi Hazlewood, News & Culture Editor

 

References

1. World Allergy Organization. Study suggests possible link between seasonal allergic rhinitis and irritable bowel syndrome. Taken from: https://www.univadis.com/viewarticle/study-suggests-possible-link-between-seasonal-allergic-rhinitis-and-irritable-bowel-syndrome-wao-468809
2. Henström M et al. Functional variants in sucrase-isomaltase gene associate with increased risk of IBS. Take from: http://gut.bmj.com/content/early/2016/11/20/gutjnl-2016-312456.full
3. Rachel Pauls Food. Happy Bars. Taken from: https://www.rachelpaulsfood.com/happy-bars/
4. Kremer D. Local doctor creates energy bars for those who suffer from IBS. Taken from: http://www.wcpo.com/news/insider/local-doctor-creates-energy-bars-for-those-who-suffer-from-irritable-bowel-syndrome
5. Hive. Health and wholefood cookery. Taken from: http://www.hive.co.uk/Product/Emma-Hatcher/The-FODMAP-Friendly-Kitchen-Cookbook–100-Easy-Delicious-/19916404
6. Lerche O. Irritable bowel syndrome: GP reveals why stress triggers IBS symptoms. Taken from: http://www.express.co.uk/life-style/health/743405/irritable-bowel-syndrome-IBS-symptoms-stress
7. Salisbury-VU D. This type of psychotherapy treats irritable bowel syndrome. Taken from: http://www.empr.com/news/yoga-may-be-a-safe-adjunctive-treatment-for-irritable-bowel-syndrome/article/574993/
8. Lunardo E. Irritable bowel syndrome patients can benefit from yoga. Taken from: http://www.belmarrahealth.com/irritable-bowel-syndrome-patients-can-benefit-yoga/
9. Naidu N. Try these 5 yoga poses for better digestive health. Taken from: http://health.asiaone.com/health/body-mind/try-these-5-yoga-poses-better-digestive-health