Ugh, IBS Flare-Ups. If you are reading this article then chances are you are all too familiar with this pain.
And believe me, I understand.
IBS is something that has left me feeling so crippled at times and always fearful of not being near a bathroom.
One of the best things that I did was to work on figuring out the causes of my IBS flare-ups. While it wasn't a "cure", this did help me DRAMATICALLY reduce my pain and better manage all of my symptoms.
And, it gave me back a little bit of control.
If all of this sounds familiar, then know that you are NOT alone in this journey.
Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder affecting 10% to 15% people worldwide, causing discomfort, pain, and frustration. And nearly 70 million Americans suffer from some sort of digestive issue!
If you’re one of the many individuals who struggle with IBS, understanding the root causes and learning how to manage the causes of IBS flare-ups is vital for improving your quality of life.
So, let’s embark on a journey to uncover the main causes, health issues, and strategies for managing IBS flare-ups.
This post is all about "IBS Flare-Ups."
Key Takeaways
- IBS is a common gastrointestinal disorder that can be caused by low stomach acid, bile production, digestive enzymes, microbiome imbalance, and bacterial overgrowth.
- Adopting a healthier diet focusing on easy-to-digest foods and reducing stress can help manage IBS flare-ups.
- Professional support from functional nutritionists or gut health specialists along with self monitoring to identify triggers can improve the quality of life for those with IBS.
What is IBS?
IBS, or irritable bowel syndrome, is a very common gastrointestinal disorder characterized by symptoms such as abdominal pain, bloating, gas, diarrhea, constipation, and stomach cramps.
This condition affects an estimated 10%-15% of people globally and can significantly impact daily life, often causing stomach pain.
To diagnose IBS, healthcare professionals often rely on criteria such as recurrent abdominal pain along with changes in bowel movements like diarrhea or constipation, a change in the appearance of stools, and relief of pain after a bowel movement.
As someone who has been diagnosed with IBS more times that I can count, I personally feel like the "IBS" label is given by medical doctors and professionals as a very blanketed term for people who are having unknown digestive issues.
While IBS is not life-threatening, it can cause considerable distress and discomfort, leading to reduced quality of life. Understanding the root causes of IBS flare-ups allows for better symptom management and relief during an IBS flare-up.
6 Causes of IBS Flare-Ups
There are numerous factors that can contribute to IBS flare-ups, ranging from physiological to psychological.
Identifying these causes empowers you to take proactive steps for managing your IBS symptoms and regaining control over your gut health.
1. Low Stomach Acid
Low stomach acid is a condition in which the stomach does not produce sufficient acid for proper digestion.
This can result in indigestion, bloating, and gas, which may potentially cause IBS flare-ups. Stomach acid is responsible for activating enzymes, such as pepsin, necessary for the breakdown of proteins and preventing infections by killing ingested microorganisms.
Most people who have stomach issues automatically assume that HIGH stomach acid is the culprit and proceed with taking medicine and antacids to reduce stomach acid.
However.
Long-term use of antacids can actually have the OPPOSITE effect and reduce stomach acid to the point where it negatively affects your digestion.
Some other causes of low stomach acid can be from autoimmune conditions like autoimmune gastritis and even high levels of constant stress. These things can both destroy some of the acid producing cells in your stomach and can result in deficiencies that impact your gastrointestinal function.
Therefore, addressing low stomach acid levels could be a significant step towards managing IBS symptoms and enhancing overall gut health.
2. Low Bile
Low bile production can also contribute to IBS symptoms, as bile is crucial for breaking down fats and eliminating waste products from the body. Insufficient bile can lead to indigestion, bloating, and gas, ultimately exacerbating IBS flare-ups.
Similar to stomach acid, ongoing stress can interfere with the liver's production of bile, which is essential for breaking down fats and eliminating waste.
Autoimmune disorders such as primary biliary cholangitis cause inflammation of the bile ducts, obstructing the flow of bile. Getting stress levels under control, treating any underlying autoimmune issues, and avoiding excessive antacid use can all help improve bile flow and reduce IBS flare-ups.
Addressing low bile production could potentially improve your digestion and alleviate IBS symptoms, leading to improved gut health.
3. Low Digestive Enzymes
Inadequate digestive enzymes can lead to IBS flare-ups, as they are essential for breaking down food and absorbing nutrients.
A deficiency in digestive enzymes can cause difficulty in breaking down and absorbing nutrients from food, leading to poor digestion, malabsorption of nutrients, and nutrient insufficiency or deficiency.
These issues can manifest as stomach aches, diarrhea, gas, and other digestive discomforts, making it vital to address low digestive enzyme levels when managing IBS.
4. Microbiome Imbalance and Bacterial Overgrowth
An imbalance in gut bacteria or bacterial overgrowth can contribute to IBS symptoms, as a healthy microbiome is essential for proper digestion and immune function.
When the balance of bacteria in the gut is disrupted, it can result in indigestion, bloating, and gas, which in turn can exacerbate IBS flare-ups.
When I have had an imbalanced gut in the past, one of my first "signals" was that I would get noticeably more reactions to the foods I was eating as well as had a general intolerance to histamines (i.e.-I couldn't eat high histamine foods such as fermented foods as well as alcohol.)
So, if you are experiencing something similar then I'd suggest you circle back with your doctors and medical team to see if a bacterial overgrowth or imbalanced microbiome might be part of the cause.
Working to restore a healthy gut microbiome can help improve digestion, reduce IBS symptoms, and bolster overall immune function.
5. S.A.D. Diet
A poor diet, such as the Standard American Diet (S.A.D.), can contribute to IBS flare-ups due to its high content of processed foods, sugar, and unhealthy fats.
This type of diet can potentially lead to indigestion, bloating, and gas, which may trigger IBS flare-ups.
While each of us varies so much in what we can and cannot eat, some of the common IBS trigger foods include:
- Chocolate/Sugar
- Coffee/Caffeine
- Fried foods
- Alcohol
- Dairy
- Gluten
Adopting a healthier diet and focusing on easy-to-digest foods can alleviate IBS symptoms and enhance overall gut health. One way to do this is by eating foods that are gentle on the digestive system.
6. Stress and Emotional Factors
Stress and emotional factors can be such a HUGE factor in our health and wellness. Especially as it relates to our guts.
After all, almost 95% of our body's serotonin (aka-the chemical that controls our mood) is produced in our gut!
Stress can trigger IBS symptoms by negatively impacting the gut-brain connection and overall gut health. Research suggests that anxiety, depression, and trauma may be linked to IBS flare-ups.
Recognizing the role of stress and emotional factors in IBS allows you to manage these issues and reduce their impact on your gut health and IBS symptoms.
IBS-Related Health Issues
IBS can be associated with various health issues, including mental health problems, allergies, fatigue, weight changes, sleep disturbances, hormone imbalances, and insomnia.
Addressing these health issues along with managing IBS can help improve your overall health and well-being.
Mental Health Issues and Brain Fog
What more and more people are starting to realize is that the gut-brain axis is real! When our guts are at all compromised, then stress, anxiety and bad moods very often follow.
A troubled tummy can send signals to your brain, and a troubled brain can also send signals to your gut.
Stress stimulates this by causing inflammation that disrupts normal GI functioning. And, abnormal gut bacteria release neurotransmitters and other chemicals that impair mood and mental health.
These can explain the frequent occurrence of anxiety and depression in people with IBS.
Counseling, stress management, lifestyle changes, and other techniques alongside digestive health optimization offers the greatest odds of resolving IBS long-term.
Improving gut health can be beneficial in managing these conditions and reducing the impact on your daily life.
Allergies
Allergies can be exacerbated by IBS, as gut health plays a role in immune system function.
Research has demonstrated that individuals with IBS are more reactive to allergens and may have a higher prevalence of food allergies and sensitivities.
By addressing gut health and identifying potential allergens, you can relieve symptoms, alleviate allergy symptoms, and improve your overall well-being.
Fatigue
Fatigue can be a symptom of IBS, as poor digestion and nutrient absorption can lead to low energy levels.
Many individuals with IBS report feeling fatigued or exhausted, and the exact connection between fatigue and IBS is not fully understood.
Addressing digestive issues and improving nutrient absorption can potentially decrease fatigue and boost your overall energy levels.
Sudden Weight Loss or Weight Gain
Sudden weight loss or gain can be associated with IBS, as gut health can impact metabolism and nutrient absorption. Variations in eating habits, food choices, and lifestyle habits may contribute to weight changes in people with IBS.
When my IBS got really bad, I actually started loosing weight. Mainly this was due to malabsorption issues. I was NOT getting the proper nutrients that my body needed to properly function.
And trust me, loosing weight when you are already thin-framed is NOT a good situation to be in. It can be a very scary to go through, counter to what many of you might think.
Once I started addressing my IBS issues is when I was able to slowly start gaining back the much-needed weight.
Addressing digestive issues and adopting a healthy diet can help maintain a balanced weight, enhance your overall health, and support your digestive tract.
Sleep Patterns and Gut Health
Sleep patterns and gut health are interconnected, with poor sleep potentially contributing to IBS symptoms.
Research has indicated that individuals with IBS are more likely to experience:
- Poor sleep quality
- Difficulty falling asleep
- Frequent awakenings during the night
- Reduced sleep duration
Compared to those without IBS, individuals experiencing IBS attacks may face additional challenges.
Improving gut health and addressing sleep disturbances can enhance your overall well-being and mitigate IBS symptoms.
Hormone Imbalances
Hormone imbalances can be linked to IBS, as gut health plays a role in hormone production and regulation.
Estrogen and progesterone are the hormones most impacted by IBS and can have an effect on IBS symptoms, including visceral sensitivity, gut motility, and psychological factors.
Addressing hormone imbalances and enhancing gut health can alleviate IBS symptoms and boost your overall well-being.
Insomnia
Insomnia can be associated with IBS, as poor gut health can impact sleep quality and contribute to sleep disturbances. Inadequate sleep can lead to even more severe IBS symptoms, creating a negative feedback loop.
Addressing gut health and enhancing sleep hygiene can potentially mitigate insomnia and improve your overall quality of life.
How to Manage IBS Flare-Ups
Managing IBS flare-ups involves consuming easy-to-digest foods, following a low FODMAP diet, taking supplements, and adopting a healthy lifestyle, including exercise and meditation.
Seeking professional help from a functional nutritionist or gut health specialist can also be beneficial in providing personalized guidance and support for managing IBS symptoms.
1. Easy to Digest Foods and Low FODMAP Diet
Knowing what to eat when you have IBS is literally one of the MOST important things to understand.
Easy-to-digest foods and a low FODMAP diet can help alleviate IBS symptoms by reducing the intake of trigger foods. Abstaining from high FODMAP foods is an important part of a low FODMAP diet.
This should then be followed up by the slow reintroduction of these foods, one at a time, and observing any changes in symptoms.
This two-step approach should aid in identifying foods that cause a flare-up and help you develop a personalized diet plan to improve your gut health.
2. Supplements
Supplements that can help manage IBS symptoms and improve gut health include:
- Peppermint capsules: Peppermint oil has been shown to be effective in temporarily reducing overall IBS symptoms.
- Spore-probiotics: Spore-based probiotics can help reduce gut dysbiosis and support a diverse microbiome.
- Aloe vera juice: Juice from the aloe vera plant may possess anti-inflammatory properties and could help reduce inflammation in the gut.
- L-glutamine: This amino acid has been shown to reduce inflammation in the gut and improve gut barrier function.
Incorporating these supplements into your daily routine can potentially enhance your IBS symptoms and overall gut health.
3. Lifestyle Changes
Adopting a healthy lifestyle, including regular exercise and meditation, can help manage IBS symptoms by reducing stress and promoting overall gut health.
Some exercises that can be beneficial for managing IBS symptoms include:
- Yoga
- Walking
- Swimming
- Low-impact activities like cycling or pilates
These exercises can improve digestion, mood, and reduce IBS symptoms.
Meditation has been shown to have a beneficial effect on gut health by keeping stress hormones in check, reducing inflammation, and stimulating the parasympathetic response.
Incorporating regular exercise and meditation into your daily routine can be effective in managing IBS symptoms and improving your overall well-being.
4. See a Functional Nutritionist or Gut Health Specialist
A functional nutritionist or functional doctor that specializes on Gut Health is KEY to truly resolving your issues.
I HIGHLY, HIGHLY recommend finding someone who specializes in the field of gut health and nutrition. A gut health nutritionist (not my general doctor, or my oncologist, or my gastrologist) is who helped restore my years and years of chronically depleted gut health.
Please note that I am NOT saying that you shouldn't also consult your regular medical team of doctors. I just think that you should ALSO look into a functional doctor or functional nutritionist that specializes in gut health.
Consulting a functional nutritionist or gut health specialist can provide personalized guidance and support for managing IBS symptoms.
These professionals can assist in:
- Identifying trigger foods
- Creating personalized nutrition plans
- Addressing underlying causes of digestive discomfort through a combination of questionnaires and lab testing.
Seeking professional help allows you to take control of your IBS symptoms and achieve a better quality of life.
Summary
IBS is a common gastrointestinal disorder that affects millions of people worldwide.
By understanding the main causes of IBS flare-ups, addressing health issues associated with IBS, and adopting strategies to manage symptoms, you can take control of your gut health and improve your quality of life.
Remember, you’re not alone in this journey, and seeking professional help and support can make a significant difference in your overall well-being.
Frequently Asked Questions
Why has my IBS suddenly flared up?
It's possible that your IBS flare-up was triggered by stress, eating certain foods, consuming caffeine and alcohol, or other factors like carbonated drinks, artificial sugars, or infectious diarrhea. Understanding what triggers IBS can help you manage it better and reduce the frequency of future episodes.
How do you calm an IBS flare-up?
To calm an IBS flare-up, apply gentle heat, get moving, avoid trigger foods, have a non-caffeinated tea, reduce stress levels, and try relaxation techniques. Working with a healthcare provider is the best way to develop a treatment plan that includes lifestyle changes, stress reduction, and medication.
What triggers bouts of IBS?
Common triggers of IBS episodes include certain foods and drinks (such as fiber, chocolate, alcohol, caffeine, fructose, sorbitol, carbonated drinks, dairy products, citrus fruits, beans, and cabbage), stress, emotional distress, constipation or diarrhea, and artificial sugars. The sensitivity to these triggers can increase with subsequent IBS episodes.
