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Plus What Causes Irritable Bowel Syndrome. Vancouver Dietitian IBS.

Irritable bowel syndrome (IBS) is a condition characterized by chronic abdominal pain and changes in bowel habits. The exact cause of IBS is not known, but it is believed to be the result of an interaction between various factors. IBS is one of the most common gastrointestinal (GI) disorders, affecting about 20% of the general population.

Common IBS symptoms include abdominal pain, bloating, gas, constipation, diarrhea and feeling bloated. There tend to be one or two predominant symptoms or triggers for IBS, which can make it harder to diagnose. However, with the right dietary and lifestyle changes, most people with IBS can manage their symptoms and reduce the frequency of flare-ups.

Even though IBS is not a life-threatening condition, it can be disruptive to one’s quality of life. Fortunately, there are several simple habits that can help relieve IBS symptoms and reduce flare-ups. Here’s what you need to know about IBS symptoms, IBS triggers and IBS treatments.

What is Irritable Bowel Syndrome?

Irritable bowel syndrome is a common GI condition that causes abdominal pain, bloating and changes in bowel habits.
While there are many possible causes of IBS, they are mostly unknown. The best way to diagnose IBS is to rule out other possible causes of abdominal pain.
Other possible causes of IBS include:

• Infection – This is a rare cause of IBS and can be ruled out by testing stool samples for bacteria and parasites.
• Psychological factors – This is a common but rarely addressed cause of IBS.
• Stress – This is another common trigger for IBS, but it is important to note that not everyone who experience stress will develop IBS symptoms. Vancouver Dietitian IBS.

Symptoms of Irritable Bowel Syndrome

Abdominal Pain – This is the most frequent symptom of IBS. Women are especially likely to experience abdominal pain.
Some people with IBS may also have a bloating sensation or a change in bowel habits such as increased frequency of bowel movements or rectal pain. Other symptoms of IBS include:

• An urgent need to have a bowel movement – This is often described as a “constipated feeling” or “back pain while going to the bathroom.”
• Diarrhea or constipation – Diarrhea is usually loose and unformed, while constipation is usually hard.
• Feeling bloated – This symptom is usually mild and may not occur for all people.

Irritable Bowel Syndrome Triggers

It is important to understand the triggers for IBS. These can vary from person to person, but some common triggers for IBS include:

• Stress – This is a common trigger for IBS, but not everyone who experiences stress will develop IBS.
• Stomach virus – This is a common cause of diarrhea, one of the main symptoms of IBS.
• Infection – This is a rare cause of IBS and can be ruled out by testing stool samples for bacteria and parasites.
• Seasonal changes – This is more common in the winter months and may include the flu or other viral infections, which can cause loose stools.
• Dietary factors – These include high intake of certain types of foods, such as dairy products, chocolate, citrus fruits, caffeine, sugar and high-fiber foods.
• Exercise – This is a common factor for many people with IBS.
• Altered Bowel movements – This is common in the elderly and is usually due to medication or other factors.
• Mental and emotional factors – This is a common but rarely addressed cause of IBS. Ottawa Dietitian IBS.

IBS Diet

There are a number of dietary and lifestyle changes that can help relieve IBS symptoms and reduce the frequency of flare-ups. Some of the most common IBS diet recommendations are:

• Low-Fiber Diet – This recommendation is based on the theory that some people with IBS have a “flattened” gut (low fiber diet).
• Low-Sugar Diet – A low-sugar diet may help relieve IBS symptoms.
• High-Fiber Diet – Fiber can be beneficial for people with IBS, as fiber provides bulk and eliminates constipation.
• High-Water Diet – A high-water diet may help with bloating, which is often a sign of water retention.
• Medications – Taking medications for IBS can be difficult and may not be necessary for the majority of people.

IBS Treatment

There is no cure for IBS, but treatments can help reduce the frequency of symptoms and ensure a good night’s sleep. Some common treatments for IBS are as follows:

• Dietary changes – These can include a low-fiber diet, low-sugar diet, high-fiber diet, high-water diet and medications.
• Lifestyle changes – These include regular exercise, a good night’s sleep, stress management and a journal to track symptoms and triggers.
• Dentist appointments – Regular check-ups at the dentist can help with pain and discomfort, while dental work can be beneficial for some people with IBS.

Summary

Irritable bowel syndrome is a common GI condition that causes abdominal pain, bloating and changes in bowel habits.

Common IBS symptoms include abdominal pain, bloating, gas, constipation, diarrhea and feeling bloated.

It is important to understand the triggers for IBS. These can vary from person to person, but some common triggers for IBS include stress, virus, seasonal changes, dietary factors and exercise.

There are a number of dietary and lifestyle changes that can help with IBS symptoms and reduce the frequency of flare-ups.

Vancouver Dietitian IBS and Ottawa Dietitian IBS Ashley Charlebois is a Registered Dietitian.

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Inflammatory bowel disease (IBD) is a group of conditions that cause inflammation and chronic inflammation in the gastrointestinal tract. This can lead to a variety of symptoms affecting the digestive system and other organs.

Inflammatory bowel diseases are a group of conditions that cause inflammation and chronic inflammation in the gastrointestinal tract. This can lead to a variety of symptoms affecting the digestive system and other organs.

In IBD, the immune system attacks the digestive tract, either by damaging the mucosal barrier or by causing chronic inflammation. As a result, there are many symptoms that may occur as a result of IBD. However, the exact cause of IBD is not fully understood.

Different types of IBD are categorized into two groups: Crohn’s disease and ulcerative colitis. While each affects the gastrointestinal tract in a different manner, they share many of the same symptoms. Vancouver Dietitian IBD.

What is Inflammatory Bowel Disease?

Inflammatory Bowel Disease (IBD) is a group of conditions that cause inflammation and chronic inflammation in the gastrointestinal tract. This can lead to a variety of symptoms affecting the digestive system and other organs.

In IBD, the immune system attacks the digestive tract, either by damaging the mucosal barrier or by causing chronic inflammation. As a result, there are many symptoms that may occur as a result of IBD. However, the exact cause of IBD is not fully understood.

Different types of IBD are categorized into two groups: Crohn’s disease and ulcerative colitis. While each affects the gastrointestinal tract in a different manner, they share many of the same symptoms.

What are the symptoms of inflammatory bowel disease?

• Abdominal pain: often gets worse with certain foods or after eating certain foods
• changes in the amount or consistency of stool (diarrhea or constipation)
• skin tags or acne
• loss of weight without trying
• feeling tired more than usual
• changes in the ability to maintain regular bowel movements, such as hard stools or diarrhea

How does a person get inflammatory bowel disease?

These include a family history of IBD, early age of diagnosis, certain medical conditions, and environmental factors such as:

• Infection
• Certain medications
• Inherited disorders
• Certain diseases
• Pregnancy
• Some surgeries

Different types of inflammatory bowel disease

There are many types of inflammatory bowel disease, and they include Crohn’s disease and ulcerative colitis. While each affects the gastrointestinal tract in a different manner, they share many of the same symptoms. Vancouver Dietitian IBD.

Ulcerative Colitis

People with ulcerative colitis have recurring symptoms of abdominal pain, rectal bleeding, and diarrhea. The symptoms may come and go over a period of months or years. The most common symptoms are rectal bleeding and rectal pain.

Crohn’s Disease

People with Crohn’s disease may have symptoms of abdominal pain, rectal bleeding, or diarrhea. The symptoms can come and go over a period of months or years. Some people may have only one symptom, while others may have several. Common symptoms include abdominal pain, rectal bleeding, and diarrhea.

Crohn’s disease is a chronic inflammatory disease that may affect any part of the gastrointestinal tract, including the small intestine and colon. The symptoms may come and go over a period of months or years. Some people have only one symptom, while others may have several. Ottawa Dietitian IBD.

Treatment for inflammatory bowel disease

There is no known cure for inflammatory bowel disease. However, symptoms of IBD can be treated and managed. Treatment aims to reduce the symptoms and complications of IBD, as well as preserving as much normal gut function as possible. Treatment options vary depending on the type of IBD.

Prognosis of Inflammatory Bowels

IBD is a long-term condition that may develop over many years. The outlook for inflammatory bowel disease is good, with some improvements in care and outcomes over the last 15 years.

IBD affects people of all ages, but it usually develops during childhood or adolescence. There is no known cause for IBD, but certain factors are associated with an increased risk of developing IBD.

Conclusion

IBD is a long-term condition that may develop over many years. The outlook for inflammatory bowel disease is good, with some improvements in care and outcomes over the last 15 years. With treatment, most people with IBD can manage their condition and lead normal lives. Contact me today for all your Vancouver dietitian ibd assistance.

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If you suffer from gas, bloating, constipation, diarrhea, stomach aches – you may have IBS. As I mentioned in an earlier blog post, there is significant research showing that the low FODMAP diet is effective at providing relief of symptoms in 75% of individuals with IBS. Read one of the research studies here for more information. Basically, the low FODMAP diet involves eliminating foods that are high in short chain carbohydrates – such as wheat, dairy products (lactose), and certain vegetables and fruits including garlic and onions – for 6-8 weeks. This is then followed by a reintroduction phase, where each subgroup of high FODMAP foods are reintroduced systematically to pinpoint which are trigger foods for your IBS symptoms. Due to the challenges associated with this diet, it is best implemented with the help of a registered dietitian specializing in the area.

If you have Crohn’s disease or ulcerative colitis (two types of inflammatory bowel disease, which is different than IBS), the low FODMAP diet may help you too! I recently published a review article with a team of two gastroenterologists evaluating all of the clinical trials involving a regular diet (i.e. not including the use of supplements or probiotics, but real food) and their effect on symptom management in individuals with Crohn’s or ulcerative colitis. Will all the research to date, the low FODMAP diet has a lot of potential for symptom relief in IBD patients as well. Specifically for individuals with IBD who may also suffer from IBS symptoms. We are currently doing more research evaluating FODMAPs and Crohn’s disease patients to further the existing research and find more solutions with diet.

Of course, when it comes to Crohn’s or ulcerative colitis, you most likely will need medical treatment to manage inflammation in your gut. However, pair this with dietary strategies and it may help reduce inflammation, speed up your recovery, prolong remission time, decrease frequency of flares, help achieve and maintain a healthy weight, as well as help reduce functional gut symptoms that may occur independently to the inflammation (i.e. gas, bloating, abdominal pain). Another good resource if you have IBD is www.trustedtherapies.com.

The bottom line is don’t lose hope! If you have IBS, Crohn’s or ulcerative colitis (IBD) – there are dietary solutions out there, and registered dietitians like myself who are more than willing to walk you through it.

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So many people today are avoiding gluten – for most it is because they believe gluten gives them digestive issues (i.e. gas, bloating, or changes in bowel movements) or makes them feel fatigued. This has created a huge trend in today’s market for gluten-free items, and more and more people are hopping on the gluten-free train. But does gluten-sensitivity exist for people who do not have Celiac disease? Is it worth trying out if you’re experiencing issues yourself?

To help answer these questions, let’s turn to science. There was a study published recently by Biesiekierski et al (Gastroenterology, 2014) challenging if Non-Celiac Gluten Sensitivity actually exists.  This was a double-blind crossover trial* with 37 participants who had Non-Celiac Gluten Sensitivity and irritable bowel syndrome. All subjects started the study with a low FODMAP diet for 2 weeks, and then were either given a high gluten diet, a low gluten diet, or placebo (simply whey protein, both gluten-free, lactose-free, and low-FODMAP).  Most participants then crossed over to either a high gluten group or a placebo (no gluten) group for 3 days. Guess what? The biggest response was a significant improvement in symptoms when subjects were on a low FODMAP diet. However, symptoms were significantly worsened when diets included gluten or whey protein (no gluten). In conclusion – this study shows no evidence that gluten worsens symptoms in individuals with “gluten sensitivity”, but more so that high FODMAP foods may be the root cause of worsened symptoms. WHAT?!

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I often wonder – how much of my clients’ moods are improved simply because their stomach feels good again and it improves their overall quality of life, and how much of it is due to the effect our gut’s health has on our brain and serotonin levels? Serotonin is a neurotransmitter that has a major role in regulating mood, appetite, and sleep. Our gut bacteria produce about 95% of our body’s serotonin supply. Logically, one would think from that if our gut is in a healthier state, it would definitely affect our mood due to the effects it may have on serotonin.

There is more and more research being done in the area of how the microbiome (or community of bacteria in our gut) affects the brain and overall mood. Some research is going as far as showing an improved microbiome can potentially treat depression and anxiety disorders. Here’s an interesting article if you’d like to read more.

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What is it? Those of you who experience it, know it well. It’s when runners have diarrhea during or immediately after a run, or feel an urgency to have a bowel movement during exercise. The cause for it is still questionable, but there are a few existing scientific theories. One is that there is ischemia, or limited blood flow and required oxygen, to the arteries that supply the small and large intestines. Symptoms of this include abdominal pain and diarrhea. The other most common theory is mechanical trauma, which is simply the fact that running creates more movement of the GI tract – potentially speeding up the transit time of bowel movements and leading to urgency and diarrhea.

What can you do to help prevent runner’s trots if you do sometimes experience it? When it comes to nutrition, you can make sure the fuel you’re ingesting before and during a run do not trigger this embarrassing outcome.

• Ensure you are eating foods that are lower in sugar and have a neutral osmolality.
  • Osmolality is the concentration of solutes per kilogram of solvent. Sports drinks and fluids should have a similar osmolality to that of the blood in order to prevent water from the body from flushing into the intestines – which could then cause diarrhea. The solutes we find in beverages typically come from sugar. So, ensure your sports drinks are not too high in sugar. You can make your own sports drink by mixing ½ L of 100% fruit juice with ½ L of water, and 1/3 tsp of salt.

• Stay hydrated.
  • Dehydration can decrease blood flow to the small and large intestines. This in turn can cause diarrhea.

• Avoid drinking caffeine before exercise.
  • Caffeine can have a laxative effect and speed up transit time, making you need to use the washroom even if it’s inconvenient.

• Avoid eating any foods you might be intolerant to.
  • For example, if lactose sometimes gives you problems – avoid it before a run. Any other foods that you may have noticed to cause stomach discomfort or an urgency to go are definitely on the avoid list before exercise.

Get out there and run, problem-free!

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Early morning workouts in particular seem to pose an extra challenge. I often hear clients and friends say they don’t eat breakfast before a morning workout. I’ve heard every excuse in the book. Too tired to get up even 15 minutes earlier to eat, not hungry, food makes me nauseous if I eat too early, trying to lose weight so don’t need the extra energy, or simply just unaware that it was important.

First, breakfast is ALWAYS important. It kick starts your metabolism, similar to warming up your car on a cold day. This means you will boost your energy level first thing in the morning rather than waiting an hour or more. A side benefit to this is your body will start burning more calories at rest sooner – which can be beneficial for weight loss or maintenance.  Breakfast before a morning workout is especially important as you need fuel for your empty tank (or body!). Yes, you will have some energy without putting any food in you beforehand. However – because you haven’t eaten anything for the past 7-12 hours this energy will come from your body breaking down internal stores of fat and muscle. This in turn will leave you feeling fatigued, and result in a decrease in strength and endurance. Making it much more difficult for you to achieve your goals.

So… lets get back to those excuses:

•  Too tired to get up even 15 minutes earlier to eat?

For more tips on how to properly fuel up before, during and after a workout – see this article I contributed to that was recently published in The Vancouver Sun.

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People often think dieting or doing a cleanse are the best ways to kick some unhealthy habits and turn over a new leaf. However, if you take a closer look – is the diet or cleanse you’re interested in something that you think you will be able to sustain for the long term? Often, fad diets and cleanses offer a quick fix instead of a sustainable lifestyle change. Yes, you may be able to shed a few pounds but is it fat that you’re losing or muscle mass? Losing weight too quickly is often times both fat AND muscle mass that you’re losing, in addition to a ton of body water. Not to mention the lack of nutrients in most fad diets and cleanses which would leave you feeling tired, fatigued, and at risk for nutrient deficiencies leading to health problems in the future.

Top 5 ways to turn over a healthy leaf this fall that do NOT involve fad diets or cleanses:

1) Eat a balanced diet rich in vegetables and fruit, whole grains, lean sources of protein and low fat dairy / alternatives.

• Sounds too simple, right? Healthy eating does not have to get complicated. One way to simplify this even further is the dinner plate rule – you want half of your plate to be represented by vegetables or fruit, ¼ by lean protein, and ¼ by whole grains.

2) Eat small, frequent meals every 2-3 hours.

• This helps ensure you meet your energy and nutrient needs while boosting your resting metabolic rate (meaning you’ll burn more calories at rest), and keeping your energy levels consistent throughout the day (see my previous post, Energize Your Life! for more details on this).

3) Get active, on a regular basis! Consider planning out a regular exercise routine to get moving at least 30-60 minutes 3-6 days a week.

• Whether that be joining a sports team for the fall season, getting out on some bike rides, walks or runs with friends, taking advantage of some of the last sunny days in Vancouver and planning some weekend getaways of hiking/surfing/biking/swimming, doing outdoor workouts in a park, or hitting the gym on rainy days. There are so many options! Vancouver is a playground, don’t take this for granted.

4) Keep it realistic.

• When it comes to being healthy, start simple with goals that are achievable. For example, if your biggest problem is not getting enough vegetables and fruit every day, start by adding 2 more servings to your diet this week, and increase to 3 next week, until you meet your daily goal. If you are currently not exercising at all, no need to join a cross-fit gym tomorrow and workout 7 days a week – pick something you will enjoy that will fit into your schedule (but you also have to do your best to make it fit!). You can continue to challenge your body more and more over time.

5) Prioritize your health.

• No matter what your goals are, put your health first. Starving yourself to look like a magazine ad is never the way to go. Putting aside health problems or injuries because you just don’t feel like dealing with them is also not recommended. First, tackle any underlying health problems . Be sure to seek help from medical professionals if necessary. For example, if you’re suffering from stomach aches or other digestive health problems that are preventing you from adopting a healthy diet – see your family doctor or gastroenterologist as well as your local dietitian who specializes in digestive health to help you along your way.

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Contrary to common belief, ulcers are not usually caused by diet or stress. Instead, the leading cause of ulcer disease is due to a bacterium called Helicobacter pylori. The bacteria damage the protective mucosal barrier of certain areas of the gastrointestinal tract, making it easier for acidic digestive fluids to cause damage and inflammation to the gut’s lining. Although a bland diet used to be encouraged for those suffering from ulcers, more current research does not suggest this helps improve symptoms. Although spicy foods are an irritant for some people with ulcers, more emphasis is now being placed on a high fibre diet rich in vegetables and fruit.

Dietary Fibre

For individuals with ulcer disease, consuming foods that are high in dietary fibre may be of benefit because it slows the movement of food and acidic digestive fluids down the gastrointestinal tract during digestion. High fibre diets can also help protect against developing an ulcer.

Vitamin A

Research studies show that individuals who consume a higher amount of vitamin A in their diets have a lower risk of developing ulcers. This could be a consequence of vitamin A increasing the production of mucous in the gastrointestinal tract, as demonstrated by animal studies. Since impaired mucosal defense is one of the ways in which ulcers can develop, this can potentially explain why vitamin A might have a protective effect of preventing the development of ulcers and recurrence of ulcers in individuals with ulcer disease. Good sources of vitamin A include liver, carrots, broccoli, sweet potatoes, kale, spinach, and collard greens.

Green Tea and Flavanoid-Rich Foods

Emerging research is showing potential benefits of green tea and flavonoid-rich foods on ulcer disease – specifically by inhibiting the growth of H. pylori, the bacteria responsible for most causes of ulcers. More conclusive research still needs to be done in this area, but consuming a higher amount of flavonoid-rich foods won’t hurt as they have many health benefits. Foods rich in flavonoids include garlic, onions, and colourful fruit and vegetables such as cranberries, strawberries, blueberries, broccoli, carrots, and snap peas.

Avoiding or Limiting Coffee and Alcohol

Both caffeinated and decaffeinated coffee can increase acid production, and exacerbate symptoms in individuals with ulcer disease. Alcoholic beverages can erode the protective mucous lining along the gastrointestinal tract and lead to further inflammation and bleeding. Due to these reasons, both alcohol and coffee should be limited or avoided to minimize symptoms.

Although increasing your intake of fibre, vitamin A, flavonoid-rich foods and decreasing your intake of caffeine and alcohol can help improve symptoms of ulcer disease – it doesn’t stop here. It is also important to assess your individual tolerance as certain foods trigger symptoms in one individual, but not the next, and vice versa. Visit a registered dietitian for more advice and guidance to find a diet that works best for you.

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