Irritable Bowel Syndrome (IBS) occurs when communication between the gut and brain is disrupted, leading to a variety of symptoms such as abdominal pain, irregular bowel movements, hormone imbalances, fatigue, brain fog, and more. IBS affects approximately 10-15% of the population, with many others experiencing early signs of gut health issues like gas, bloating, and constipation. Our bodies often signal that something is wrong in subtle ways that we may not immediately recognize. If you’re struggling with IBS or suspect a gut-related issue, it’s crucial to consult your doctor for a proper diagnosis. This article aims to provide insights into holistic approaches for improving digestion, enhancing nutrient absorption, and understanding what to avoid to protect your microbiome. Please note: this information is intended as a resource and should not replace professional medical advice.
What Are the Different Causes of IBS?
Irritable Bowel Syndrome (IBS) can develop at any age, but it most commonly affects younger adults and teenagers. This condition arises when the gut microbiome is placed under stress, which can be emotional or physical. Stress disrupts the communication between gut bacteria, particularly in individuals whose diets primarily consist of fast or processed foods. The additives and chemicals in these foods strain beneficial bacteria, leading to symptoms like bloating, gas, and constipation. Factors such as a troubled home environment, lack of sleep, or existing trauma can further compromise the microbiome's health.
One study involving over 1.2 million IBS patients found that more than 38% had anxiety and 27% experienced depression—rates that were more than double those without IBS. This highlights the strong connection between gut health and mental well-being.
In addition to emotional stress, poor dietary choices further harm gut bacteria. Ultra-processed foods, sugar, and fast foods contain ingredients that damage the microbiota and reduce bacterial diversity. Research shows that individuals who consume five or more servings of ultra-processed foods have an 82% higher risk of developing IBS.
Food intolerances are another significant cause and symptom of IBS. A lack of necessary bacteria in the gut can limit the ability to digest certain foods. Many IBS sufferers report intolerances to wheat, dairy, certain vegetables, fatty or spicy foods, coffee, and alcohol. Essentially, intolerance to any food can develop if the gut lacks the bacteria needed to process it.
If you experience frequent bloating, gas, constipation, or diarrhea, it's important to seek professional help. A stool test can identify intolerances and assess your gut health. At-home tests like Everlywell can also help detect food intolerances, but it's recommended to consult a healthcare professional to interpret the results and guide the next steps.
Gut Issues Can Start at Birth
Gut issues can develop over time, but they can also begin at birth. One crucial factor in developing a healthy microbiome is how you enter the world. Babies born via C-section are at an increased risk of developing various gut-related issues and illnesses. Conversely, babies born vaginally receive beneficial bacteria from the vaginal canal, which plays a key role in building a healthy microbiome. Studies consistently show that children born via C-section tend to have less diverse microbiomes and are more susceptible to illnesses.
Children born at a higher risk of sickness may require frequent antibiotics, which can further damage the microbiome. If an individual is born without the necessary bacteria and then takes medications that deplete gut health, it can increase the risk of future health problems.
While antibiotics are essential in certain situations, it's important to understand their long-term consequences. Research has shown that certain medications can reduce bacterial diversity in the gut, impair gut-brain communication, and increase the likelihood of childhood obesity.
To counteract these effects, incorporating fermented foods, colostrum, and amino acids into your child's diet (and your own) can help restore gut health after antibiotic use. Consulting with a pediatrician or nutritionist is essential to determine what’s best for your child.
Additionally, what your child eats—or what you were fed as a child—greatly affects the development of the microbiome. Breastfed babies typically have a more diverse and healthy microbiome compared to those who were formula-fed because breast milk provides essential nutrients for optimal development. This is not meant to shame mothers who use formula, as medical conditions or other factors can prevent breastfeeding. Every mother has the right to choose how to feed her child, and there are healthy formula options and supplements available today.
Breastfeeding offers key benefits, including proteins, beneficial bacteria, colostrum, amino acids, and more, all of which contribute to the development of a baby's microbiome, immune system, muscles, and bone density. For mothers seeking alternatives, there are formulas and supplements designed to provide similar benefits.
The key takeaway is that gut issues can begin early in life and may go undetected until adolescence or adulthood. Having the knowledge to address these issues early can significantly improve your child's health—and your own.
What Do Gas, Bloating, & Constipation Indicate?
We all experience symptoms like gas, bloating, or constipation at times, but persistent occurrences may indicate an imbalance in the gut microbiome. When certain bacteria overpopulate, they ferment food differently, producing excessive gas as a byproduct. This process can disrupt normal bowel movements by altering stool consistency and affecting digestive motility. Overgrowth of bacteria in the small intestine or an imbalanced bacterial composition in the colon often triggers these symptoms, usually due to dietary factors. Food is the foundation of our microbiome, and insufficient nutrients to feed our gut bacteria can lead to an imbalance that may eventually cause health issues.
These symptoms can also result from the absence of specific bacteria needed to ferment food properly. Excess carbohydrates in the diet—especially those found in wheat, soy, or refined sugar—can cause gas in the colon. Processed foods containing lipoproteins, sweeteners, emulsifiers, and corn syrup alter gut bacteria and damage the gut lining. When the gut lining is compromised, food intolerances can develop. Gas, bloating, or constipation are signals from the gut that there is an issue. Diets high in artificial ingredients and harmful foods can make it difficult to digest fiber-rich foods like fruits and vegetables, which is why some individuals cannot tolerate broccoli, leafy greens, or certain fruits.
The development of conditions like IBS and ulcerative colitis often begins with early signs like gas, bloating, or constipation. Recognizing these symptoms and taking action can help reverse the process and promote gut health.
Elimination Equals Awareness
Addressing gut issues starts with eliminating foods that could be contributing to the problem. Removing harmful foods from your diet for a sustained period gives your gut a chance to heal and provides clues about what might be harming it.
A traditional elimination diet typically involves removing the following:
Wheat (gluten)
Soy
Corn
Dairy
Eggs
Nightshade vegetables (e.g., tomatoes, potatoes, eggplant, bell peppers)
Processed foods
Fast foods
Sugar
Beginning the journey to heal your gut involves eliminating these foods, and then gradually reintroducing them to see how they affect you. Avoiding these foods and incorporating beneficial ones into your diet can help replenish your microbiome with the bacteria necessary for proper digestion and nutrient absorption.
Prebiotics Are Essential for Diversity
Our microbiome is a diverse landscape of bacteria essential for the breakdown and absorption of nutrients. IBS and other gut-related conditions often stem from a damaged microbiome lacking diversity. Rebuilding diversity starts with dietary choices, including incorporating probiotics and prebiotics. Prebiotics are essential for the growth of bifidobacteria, which are created by consuming probiotics. Prebiotics also lower inflammatory markers in the gut and increase the production of short-chain fatty acids (SCFAs), which are anti-inflammatory molecules that benefit the gut, brain, and immune system. Prebiotics strengthen the gut lining by increasing the mucinous layer and enhancing the tight junctions between epithelial cells, helping the cells become more resilient to stress. Prebiotics also help maintain a healthy pH in the colon.
Prebiotics are found in a wide variety of foods rich in micronutrients, vitamins, minerals, polyphenols, and antioxidants. Eating an assortment of fruits and vegetables daily provides essential fiber for your microbiome. However, for gut healing and rebuilding, a greater diversity of nutrients is often required. If you are struggling with IBS or ulcerative colitis, consult a doctor or nutritionist about incorporating appropriate foods. A food sensitivity test can also help identify intolerances. Here is a list of foods that are excellent sources of prebiotic fiber:
Dandelion root and leaf
Chicory root
Jerusalem artichokes
Asparagus
Leeks
Garlic
Onions
Bananas
Beetroot
Arugula
Swiss chard
Kale
Spinach
Apples
Berries
These foods are among the best sources of prebiotic fiber for promoting microbiome diversity.
Eat Fermented Foods
Fermented foods are rich in live bacteria that feed probiotic bacteria, which are crucial for the development of a healthy gut microbiome and the maintenance of epithelial cells for a strong gut lining. These bacteria support healthy bowel movements and hormone production, such as serotonin (the "happiness hormone"). Probiotics can only be obtained from fermented foods or supplements; it is best to start with food and consult a professional before considering probiotic supplements. The following foods are excellent sources of probiotics:
Goat's kefir (organic)
Goat's yogurt (organic)
Goat cheese
Aged raw grass-fed cheddar
Grass-fed kefir
Raw milk
Raw kefir
Plain grass-fed yogurt
Sauerkraut
Kombucha
Pickled vegetables (e.g., onions, cucumbers, cabbage)
Kimchi
Tempeh
These foods can be incorporated into your diet on a weekly basis.
Takeaway
Addressing gut-related conditions can be overwhelming and frustrating. Take your time making dietary changes, focus on consistency, and work towards sustainable improvements to support your gut health.
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