Natural Solutions to Digestive Problems and IBS
It is estimated that up to 1 in 5 people are affected by Irritable Bowel Syndrome (IBS),
with more women than men being diagnosed. There isn’t enough research for a
definitive answer as to why this is the case but it may be that women seek out a
diagnosis sooner than men or that the effect of the female hormones is having an
exacerbating effect on the IBS symptoms.
IBS is an interesting condition because there is no test, scan or procedure that can say
you have it. IBS is a ‘diagnosis of exclusion’ meaning that other problems like Crohn’s
or ulcerative colitis are ruled out first and eventually you are left with the diagnosis of
IBS.
IBS is defined as a chronic, relapsing, gastrointestinal problem, characterised by
abdominal pain, bloating and changes in bowel habit. But there can also be mental
symptoms such as mood swings, depression and anxiety. The mental changes
associated with IBS are interesting because it is often said that the gut is our second
brain. IBS ranks as high as the common cold for people needing days off work to cope
with it.
It is said that IBS is not a disease but a disorder in the way the bowel functions. In my
view it is important to try and work out why your bowel is not functioning normally and
use nutrition and natural remedies to get your digestive system working properly again.
What causes IBS?
The exact cause of IBS is not known but there have been a number of theories
suggested. One is that a stressful event such as divorce, accident or bereavement can
trigger the onset of IBS. Another is that it is triggered by a gastrointestinal infection or
food poisoning as research shows that a person is twice as likely to develop IBS after
having an attack of gastroenteritis.
Another is that in some people the nerves and muscles in the bowel are extra sensitive
and can react when eating and when the bowel stretches, causing pain and spasms.
Research shows that taking a course of antibiotics can increase the risk of developing
IBS by more than three times and we know that children prescribed at least one course
of antibiotics by the time they are four are twice as likely to develop IBS.
Sensitivity or allergies to certain foods have also been suggested as being the trigger
for IBS. And for women there may an interaction between the bowels and the female
hormones because IBS symptoms can get worse during menstruation.
Diet and IBS
Success rates from exclusions diets can range from 15-71% so quite a degree of
difference and they do take quite a bit of commitment.
Exclusion diets can exclude a number of different foods including processed meats,
potatoes, citrus fruits, gluten containing grains like wheat, dairy foods, caffeinated drinks
and alcohol.
What is interesting is that research that looked at eight trials of exclusion diets for IBS,
in seven of them dairy products worsened symptoms and in five of them the culprit was
wheat.
Fat
High fat foods may also trigger IBS symptoms. It is thought that high fat causes the
stomach to either empty quicker or slower than it should do and this can increase
muscle spasms.
Coffee
Coffee stimulates peristalsis the wave-like muscle contractions that move food through
the digestive tract. So with IBS, coffee should be avoided in order to reduce these
contractions.
Flaxseeds
Flaxseeds (linseeds) can be very helpful for IBS as they have a very soothing affect on
the digestive system. They are a good remedy for constipation used as whole seeds but
if used as ground seeds then they can be helpful for IBS in general (constipation or
diarrhoea). The fibre in the seeds absorbs water and forms a soothing gel-like
substance which can stabilise the passage of foods through the intestines, not too fast
or too slow.
Chew Well
The first part of digestion happens in your mouth and how well the rest of the journey
from your mouth to your anus follows depends on what happens in the mouth. The
digestive enzyme amylase which is present in saliva helps to break down carbohydrates
so if these are broken down more efficiently in the mouth, there is going to be less
fermentation lower down in the digestive tract.
Supplements
A multivitamin and mineral supplement should be the foundation of a good supplement
programme and should contain good levels of the B vitamins including vitamin B6. This
is an important vitamin for IBS as low levels of this nutrient have been associated with
IBS.
Magnesium
Magnesium is an important mineral for helping with IBS because it helps to relax the
muscles in the bowel and help prevent cramping and spasm. Magnesium should be
included in good amounts in the multivitamin and mineral. It is particularly helpful for
IBS if the main symptom is constipation rather than diarrhoea.
Vitamin D
This vitamin should be contained in a multivitamin and mineral and is important for IBS
as it has a balancing effect on immune function. It is thought that the immune response
in the gut with IBS is too strong and is over-reacting to foods causing pain and
cramping.
It is usually thought there is no inflammation connected with IBS but researchers have
found a kind of ‘mini-inflammation’ in the lining of the bowel which can then make the
bowel more sensitive and increase pain and cramping.
Omega 3 fatty acids
These are important for a person’s general health but also for their anti-inflammatory
action to help reduce the sensitivity to pain and cramping.
Probiotics
Probiotics are the hot topic of the digestive health world including IBS. Research has
been mounting over the years to suggest that probiotics can be extremely beneficial in
helping with IBS as this quote from one of the medical journals shows ‘Research has
provided increasing support for the idea that disturbances of intestinal microflora occur
in patients with IBS and may contribute to disease development and clinical symptoms’.
Gamma Oryzanol
This is a nutrient which is made from rice bran oil and helps to soothe the
gastrointestinal tract. It helps to control the mini-inflammatory process that can be
happening in the gut and also seems to reduce the ‘nervous’ activity within the
intestines. (Some probiotic supplements will also contain gamma oryzanol see NHP’s
Advanced Probiotic Support.)
Ginger
Ginger has a number of benefits for IBS in that it can help to prevent indigestion, gas
and bloating. Ginger also acts as an anti-spasmodic and it relaxes and soothes the
intestinal tract. It is also known to reduce anxiety which for some people can worsen
gastrointestinal symptoms.
Slippery Elm
Slippery elm helps calm and soothe the digestive tract by coating the lining of the
intestines to reduce irritation and to calm the inflamed mucous membranes in the
intestines. Slippery elm has this calming and soothing effect because it contains
mucilage which becomes a gel when combined with water.
Marshmallow
Like slippery elm it contains mucilage which can reduce irritation in the digestive system
and can form a protective coating over irritated and inflamed intestinal mucosal
membranes so it is good for all the symptoms associated with IBS.
Licorice
Licorice helps to heal the irritated surfaces of the intestines and also has an antispasmodic effect so lessening abdominal cramps. Licorice has been show to help with
IBS especially when combined with slippery elm.
Too much licorice can increase the risk of high blood pressure because it causes the
retention of sodium so there is a version of licorice called deglcyrrhised licorice where
the compound that causes the increase in blood pressure has been removed.
Chamomile
Chamomile can reduce spasms and control ‘nervous’ reactions in the gut making it less
sensitive to food and other triggers. It also has an anti-inflammatory effect and can
improve peristalsis (the muscular movement of the stool through your intestines).
Fennel
Helps prevent and relieve flatulence, as well as soothing the digestive tract and
reducing cramps and spasms.
Peppermint
This herb has had the most research in terms of its effectiveness for reducing IBS
symptoms. It can eliminate or reduce spasms, bloating, trapped wind, constipation and
diarrhoea.
Turmeric
A spice used most commonly in Asian food, it has significant anti-inflammatory effects
and has been shown to help 66% of sufferers relieve the symptoms of IBS.
Artichoke
This vegetable used as a leaf has been shown to reduce the symptoms of IBS by over
25%. People using the extract showed a significant shift away from bowel movements
which were alternating constipation/diarrhoea to a more normal pattern. There was also
a 20% increase in how they rated their quality of life.
To avoid having to purchase single herbs for all of the above and to make the process
easier, I have formulated a combination supplement for NHP called IB Support available
from Hanover Health Food Shop.
Stress
Scientists talk about us having two ‘brains’ one located in our heads and the other in our
gut where we have a nervous system (called the enteric nervous system) located in the
sheaths of tissue lining the oesophagus, stomach, small intestines and colon. The
nervous system in the digestive system responds to emotions and stress in the same
way as the brain and its tissue is filled with the same neurotransmitters found in the
brain. Scientists talk about the ‘brain-gut axis’ because it is like there is a direct line
between the two and the messages can go either way, brain to gut or gut to brain.
The way a person thinks and feels can upset the gut but it also means that how the gut
reacts to things can also affect how a person thinks and feels. The best approach,
therefore, is to address both the mental and physical side at the same time.
Dr Marilyn Glenville PhD is the UK’s leading nutritionist specialising in women’s health.
Dr Glenville is the Former President of the Food and Health Forum at the Royal Society
of Medicine and a registered nutritionist. She is the author of ten internationally
bestselling books including ‘The Natural Health Bible for Women’, ‘Natural Solutions to
the Menopause, ‘Osteoporosis how to prevent, treat and reverse it’, ‘Fat around the
Middle’ and ‘Getting Pregnant Faster’. Her new book ‘Natural Solutions to IBS’ was
published in February this year. Dr Glenville runs a number of clinics in London,
Tunbridge Wells and Ireland. For more in depth information look on Marilyn’s website
www.marilynglenville.com. If you are interested in a consultation either in person or by
phone you can contact Dr Glenville’s clinic on 0870 5329244 or by email:
health@marilynglenville.com
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