IBS & You: How Mind, Diet, and Lifestyle Interact

Are you struggling with Irritable Bowel Syndrome (IBS)? It can feel like an endless battle. We will explore how IBS affects your mind, diet, and lifestyle, and we will discover effective strategies for managing symptoms and improving your overall well-being.

Imagine planning a day out with friends but having that nagging worry: “What if I have a flare up?” Or when you think about dinner dates, but not with excitement, more with anxiety because you are unsure if, what you eat will trigger another episode of pain or discomfort. This is the harsh reality of living with IBS symptoms for so many of us. But it’s a constant worry, right? The unpredictability of symptoms, and the need to be cautious about every bite we take, makes daily living like a minefield

But let’s not just assume that the impacts of managing IBS are just physical, they go way beyond this. The emotional and mental toll can be just as heavy, the feeling of isolation and frustration when your body doesn’t cooperate, especially when your condition and what you go through is not fully understood by others.

The fear of embarrassment or discomfort can make social situations challenging, and over time, that can take a real hit on your self-esteem and overall happiness. What about your diet? What are the do’s and don’ts? It often means you’ll be rethinking your relationship with food.

With constant experimentation of foods, working out what is working and what just doesn’t agree with you, the disappointment you feel when your favorite food, which you’ve loved since you were a child, is now off-limits. It really can feel like a never-ending puzzle with ever-changing rules. 

So, what is IBS?

Irritable Bowel Syndrome (IBS) is a prevalent, chronic condition affecting the stomach and intestines, also known as the gastrointestinal tract. Symptoms include stomach cramps, abdominal pain, bloating and gas, diarrhea, constipation, or even both. According to Lancet, the condition affects between 5% and 10% of healthy individuals.

More and more people are navigating this pathway with new ways of managing their IBS condition and managing to thrive through diet, mindfulness, and even peer groups for support. 

Let’s look at the full impact of IBS, how it can emotionally and nutritionally affect us, and the implications of our day-to-day living, especially on the social aspect, and most importantly, the knowledge of how to thrive and live a fulfilled life. But, all is not lost, there is strength in our community to work together on this and to help with the challenges IBS can bring. 

Coping with the Emotional and Mental Challenges of IBS

Living with the constant worry about sudden, unpredictable stomach pain, bloating, embarrassing flatulence, or even the urgency of trying to find a bathroom – this is sadly the reality of more and more people now who live with IBS. The stress of managing symptoms can take a heavy emotional toll.

According to studies shown in The Irish Journal of Medical Science, IBS is closely linked to anxiety and depression. 

We have something called the gut-brain axis which essentially means that there is a connection between the gut and the brain – that stress and mental health issues can actually aggravate IBS symptoms, creating a vicious cycle.

A combination of IBS, anxiety and depression tend to make the symptoms worse, with the combination of feelings of discomfort, which leads to feelings of depression. With the cycle hard to break, there is a sense of isolation felt, so what can help and where can it be found? Finding a balance between physical and emotional health is paramount. Below are a few strategies:

Mind-Body Therapies: 

Many people have found relief in using therapies such as mindfulness and hypnotherapy, which is directed at the gut and helps reduce IBS symptoms. An article published in BioPsycholSocial Medicine talks about the benefits of Cognitive Behaviour Therapy (CBT) as an effective way of improving IBS symptoms and, therefore, quality of life. CBT helps people recognize and change negative thought patterns and behaviors that contribute to stress and anxiety, which are common triggers for IBS symptoms. By altering these patterns, CBT not only reduces the frequency and intensity of IBS symptoms but also enhances the patient’s overall quality of life.

In addition, research published in The Lancet Gastroenterology & Hepatology found that psychological therapies including CBT, mindfulness, and hypnotherapy, can lead to substantial improvements in both physical symptoms and emotional well-being for IBS patients. The research showered that these therapies effectively reduce the impact of IBS on daily life, helping patients manage their condition more effectively without relying solely on medication.

IBS tends to trigger stress; it could be that you are worried about when and if you’ll have that attack in public or over your eating habits. Sadly, the more stress you have, the more significant the impact on your gut response and the cycle begins again, making your symptoms worse and draining you mentally and emotionally. Below we have added a few tips to help alleviate stress:

• Carve out a small amount of time, such as 30 minutes a day, to do an exercise of your choice. It could be a walk or even some yoga. A few exercise tips can be found here. Be sure to avoid doing this straight after mealtimes; this will help to reduce the risk of pain.
• Explore other exercise options, such as Zumba, swimming, or more energetic classes like strength training. See what you enjoy the most; this will help you maintain consistency.  
• Take some time for yourself, run a bath, try some meditation, or take a look through our website for some ideas to help with this. Breathing exercises are known to trigger something called a ‘relaxation response.’ It is a way of slowing your body and mind down to help you relax.

Social Isolation: 

It’s not uncommon for people with IBS to feel isolated. Social events often revolve around food, and attending gatherings where safe toileting is not guaranteed can be anxiety-provoking. Over time, some people withdraw from social activities to avoid potential embarrassment or discomfort, leading to loneliness and disconnection. Physical symptoms such as bloating can make people with IBS feel self-conscious. It’s not just discomfort: feeling different because of your symptoms can affect your self-esteem and confidence.

Support Groups:

According to Clinical Associate Professor at NYU Minesh Khatri, MD, who reviewed the article on coping with IBS, learning about the syndrome as much as you can and even asking questions, even the embarrassing ones, will help. 

Sometimes, the best support comes from others who truly understand what you’re going through. Connecting with people who also have IBS can help reduce feelings of isolation. Sharing experiences and tips and venting to someone who gets them can be incredibly validating and empowering. IBS Patient offers some good group options, too. 

Managing Daily Nutrition Challenges with IBS

Working with a Dietitian could be very valuable investment; They could assist in finding a balanced diet, tailored to your nutritional needs, working in synergy with your body. Having a balanced diet could help in minimising symptoms without compromising your body nutritionally. It’s all down to finding the best way your body responds to the way you eat. According to City Dietitians, there are two stages to the nutritional management of IBS: first-line treatments, 5-steps which can be implemented yourself at home are:

1. Increase your fibre intake
2. Increase your fluid intake
3. Exercise regularly
4. Toilet positioning and timing
5. Using laxatives as necessary

The second-line treatments that need support from a dietitian, such as a low FODMAP diet, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols; these are carbohydrates which are poorly absorbed through the small intestine, thus causing unwanted symptoms such as cramping, bloating, diarrhoea and flatulence. Foods which these sugars are commonly found in are dairy-based milk, yoghurt and ice cream, wheat-based products like cereals and some breads, lentils and beans and some vegetables such as asparagus, onions and garlic.

To help you find and understand low FODMAP foods, Monash University have designed an app to assist in this called Monash University FODMAP diet app, suitable for download on the App Store, Google Play and Amazon App store.

The downside of such strict diets is that they can lead to nutrient deficiencies. For example, cutting out dairy may lower your calcium intake, while avoiding whole grains or certain vegetables might mean you’re not getting enough fibre. Over time, this can affect overall health.

According to a study from the National Institutes of Health, which states that long-term dietary restrictions can lead to deficiencies in essential nutrients like magnesium and vitamin D. A journal published in the National Library of Medicine has shown the benefits of taking a probiotic to help improve your gut health, which will support your IBS symptoms over time.

Thanks to the Canadian Digestive Health Foundation, who have put together a convenient IBS survival kit. You’ll find several constructive tips, what to pack in your ‘kit’, from hand hygiene to clothes. They also recommend a great app called GOHere, which is a handy app to assist people in mapping out the closest washrooms, and even a guide for when you are traveling. Journaling is an excellent way of keeping track of your symptoms; another great app which has been recommended is CDHF’s myIBS app, which can be found in the Apple App store or Google Play Store.

A Final Thought

If you or someone you love has IBS, it’s important to remember that you’re not alone. Managing a chronic condition like IBS daily can be frustrating, exhausting, and even isolating. Still, there are ways to manage the condition’s physical and emotional aspects. With the right support and resources, such as community support groups available in your area, apps to download or even newsletters, and other coping strategies, finding a way forward that allows for a better quality of life is possible. Below are a few suggestions that offer a self-care programme:

• Nerva Mindset Health App

• Guts UK

• IBS Network

References

Ford, Alexander C, et al. “Irritable Bowel Syndrome.” The Lancet, vol. 396, no. 10263, Oct. 2020, https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)31548-8/abstract.

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2. Dore, B. (2024, August 21). How irritable bowel syndrome impacts mental health. Health. https://www.health.com/irritable-bowel-syndrome-mental-health-7368164.
3. Sugaya, Nagisa, et al. “Cognitive Behavioral Treatment for Irritable Bowel Syndrome: A Recent Literature Review.” BioPsychoSocial Medicine, vol. 15, no. 1, 27 Nov. 2021, https://bpsmedicine.biomedcentral.com/articles/10.1186/s13030-021-00226-x.
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