Irritable bowel syndrome is a manageable condition that can interfere with daily life. Here, we take a brief look at the methods to manage irritable bowel syndrome, and discuss three of the most apt and effective natural supplements that can help mitigate the affliction.
Managing Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a fairly common condition, characterized by abdominal discomfort and pain, and a bowel movement pattern that is interrupted by constipation and/or diarrhea. It is estimated that between 5-10% of people have IBS. The exact causes are not usually known, but a variety of factors can contribute. These might include unusual muscle contractions in the digestive tract, disruptions in brain-gut nervous system communication, early life stress, and changes in the gut microbiome.
Multiple types of treatments exist for IBS, and are usually intended to manage and quell symptoms. Many people with IBS do not seek medical care for their symptoms. Lifestyle measures are the most essential measures for managing IBS.
Dietary measures are of utmost importance for managing IBS, especially the avoidance of food triggers. Some of the most common triggers are gluten, alcohol, and fermentable carbohydrates (e.g., fructose, lactose), which are contained in grains, vegetables, and other foods. Consistent hydration, regular exercise, and sufficient sleep are highly recommended. Managing stress is one reason that exercise and sleep are so important.
For those who do seek medical treatment, various medications can be utilized. These include laxatives, antispasmodics, antidiarrheals, and others. Complementary and alternative treatments are also commonly used to treat IBS. Herbal remedies have long been used for bowel troubles, and they have an established place in the realm of treatment for this condition.
Ideal Supplements for IBS
Natural remedies available for IBS are an accessible and affordable means to mitigate symptoms. Following are looks at three of the most ideal, natural supplements from which someone with IBS would benefit. All of these can support healthy digestion when taken in tandem with healthy dietary habits (but not in place of them).
Psyllium husks: Foods and supplements containing fiber are commonly recommended for IBS. The husks of the psyllium plant, one of the best dietary fibers on the market, are available in powdered form. Psyllium is a minimally fermented fiber that is sure to benefit the gut and improve digestion. When taking psyllium, it is important to start at a low dose and gradually increase to a higher dose (up to 2 tablespoons). Psyllium husk powder effectively supports digestion, so this product should be taken separately from other supplements and medications in order to improve its effectiveness.
Melatonin is a hormone best known for regulating sleep, but it also plays an important role in regulating digestion. This hormone has been studied for its benefits for those with IBS, and it has been found helpful. Supplementing with melatonin can help regulate intestinal motility, which refers to the contractions that take place within the gut. Recent research shows that taking 6mg of melatonin daily (in either the morning or evening) can reduce gastrointestinal symptoms from IBS, and thereby improve the quality of life for someone with this condition.
Probiotics: The potential benefits of ingesting these healthy bacteria are many, especially for those with IBS. Probiotic bacteria benefit the gut by introducing positive bacteria to a gut microbiome that might be unhealthy or disrupted. A 2022 research review showed a few clear benefits to those with IBS, including reduced inflammation, reduced bacterial overgrowth in the small intestine, reduced hypersensitivity, and increased gut motility.
If you or someone close to you experiences irritable bowel syndrome, consider these three natural supplements for their benefit. Any one of these three products could be a meaningful help to digestion and a better-regulated day-to-day life, despite this condition. Always consult your healthcare provider before taking a supplement for the first time.