Irritable bowel syndrome (IBS) does not come with a handbook. When you are diagnosed with IBS you are likely not to know all of the ways to cope with the condition. It's invisible, chronic, and it involves embarrassing physical symptoms you want to reduce. In addition to trying out various treatment options, it is also important to understand the common pitfalls and learn how to avoid them.​

1

Stop Eating Junk Food

It's not clear what the exact link is between food and IBS, but most people who have gotten a lot better with their condition will say they stopped eating all junk food. People you know who have "stomachs of steel" might be able to eat fast food or processed foods, but you might not be able to.

Sometimes this is hard to do in the short run because junk food is easy to get and tastes good. In the long run, staying away from this kind of nutritionally poor food may be the bright side of having IBS because you will be feeding your body better foods.

Why is junk food so bad for IBS? This is why some of them:

High-fat content: The fat in foods can make intestinal spasms stronger, which can cause abdominal pain.

Low fiber content: Due to the lack of any true plant material, most junk food is low in fiber. Even though fiber and IBS might not get along very well, it is important to keep stools soft and firm, which is important whether you have IBS-C or IBS-D.

Artificial sweeteners: Some artificial sweeteners, especially those whose names end in "-ol," have been linked to more gas and bloating.

Food additives: Although there is much controversy on the effect of food additives on overall and digestive health, it is safe to say that your body was not initially designed to handle the types of ingredients that are added to many processed foods. These things are added to foods to make them look better and last longer, not because they are good for us.

2

Stop Restricting Your Diet Unnecessarily

People who have IBS often cut back on what they eat a lot when their symptoms first start to show up. It makes sense to think about what you ate last when you have stomach pain, cramps, bloating, or diarrhea. In spite of this, it is important to keep in mind that worry, changes in hormones, or even just eating a big meal can make IBS symptoms worse. If you only eat things that you think are "safe," you might not be getting enough of some nutrients.

Some people with IBS have found that they are sensitive to or can't handle certain foods. The only way to be sure is to record what you eat and then do an elimination diet.

If you are on the low-FODMAP diet, you also run the chance of restricting your food too much. There are many foods that are good for you that have higher FODMAP amounts, so the diet is not meant to be followed for a long time.

Working with a trained dietitian can help you figure out which FODMAPs are making your symptoms worse. On the low-FODMAP diet, it's also important to try harmful FODMAPs again every so often to see if your tolerance has grown.

3

Stop Avoiding Fiber

Somehow, the word "fiber" makes a lot of people with IBS feel scared. They believe that eating fiber makes their symptoms worse, whether it's gas, diarrhea, or constipation.

A "too much, too soon" situation is usually to blame. Fiber is your friend. It is important for gut health in general and can help whether you have diarrhea or constipation by making stools softer or firmer.
To get more fiber, it's best to start slowly.

Eating whole grains, fruits, and veggies can help you get more fiber in your diet.
One thing to keep in mind is that bran might make your stomach hurt. You can also use laxatives in bulk. The word "laxative" might scare you, but bulk laxatives are just fiber pills.

4

Stop Going to Unsympathetic Doctors

There are doctors out there who have bad bedside manners, which is sad. IBS is a functional problem, and some doctors find it hard to be patient and understanding with their IBS patients. However, how well or badly you feel may depend on how well you get along with your doctor.
Learn as much as you can about your doctor before you go to see them. If your doctor does any of the following, you might want to find a new one:

says that your symptoms are caused only by worry and mental issues
Acts like you're emphasizing how upset you are
As you look for pain relief, it makes you feel like a drug junkie.

5

Stop Checking Your Stool

Even though IBS is only identified after other illnesses have been ruled out, this does not always give people a lot of faith in the diagnosis. You might be more alert for any strange physical signs that could point to a more serious problem because you don't know what's wrong. A common habit is to have to check the color and look of every bowel movement.

The problem with this is that poop comes in many shapes and colors and doesn't always mean you have a major illness. The only big reason not to do this is if you are worried about blood in your stool.

Anxiety can make IBS problems worse. Checking and thinking about stool changes all the time may be making you more anxious than you need to be. Do yourself a favor and reaffirm that having different amounts of stool is normal and nothing to worry about.

6

Stop Being Embarrassed

Every person in the world has stomach problems. We all make and smell bowel sounds and smells every day. You are not limited by the fact that your bowels give you trouble.

Don't be afraid that people will judge you because of your symptoms. It's okay if you pass gas. Please excuse yourself and carry on with your day. If you need to use the bathroom and other people are already there, don't make things worse by thinking you have to wait until the bathroom is empty.

These people in your life think about you because of who you are. They won't change their minds even if they smell or hear something coming from the bathroom stall.

7

Stop Trying to Keep Your IBS a Secret

Hide the fact that you have IBS can be difficult and make your symptoms worse. Also, it stops people from getting good social support, which has long been linked to better treatment outcomes. You shouldn't have to hide your IBS. It's not fair. If you have a problem with your bowels, why should it be any different from a problem with another part of your body, like asthma or diabetes?

Before telling someone something personal, you should make sure they can be trusted. Give yourself freedom to tell them what you're going through if you think they will be understanding and helpful. This makes it possible for the people who care about you to work with you to meet your full goals.

It's important to remember that IBS affects a lot of people. You might be surprised to find out who else has IBS once you start talking about it.

8

Stop Trying to Be Perfect

A lot of people with IBS end up overcompensating because of it. Because they miss work or family events, they put pressure on themselves to be great.

Taking on more work or feeling like you can't say no to requests are two examples of this. You are not a bad person because you have IBS; it is a health problem. That's why you don't need to "make up" for it.

Pay attention to how stressed you are. In the event that you feel like something is "too much," it most likely is. Don't forget that this kind of worry will make your symptoms worse. Set boundaries, delegate, and set priorities as much as you can.
Because of your IBS, you have to put your health and well-being first.

Do not forget that it is not good for you to put yourself in situations that will make you feel too bad. People who have IBS complaints often can't keep their promises or stick to their plans. Things are the way they are, and all you can do is your best.

9

Stop Avoiding Your Life

Because IBS is so unpredictable, it can be hard to plan activities and make you nervous about leaving the house. But it's important not to let the disorder take over your whole life. Being sad can happen when you avoid doing things that make you feel good and give you a sense of accomplishment. Look for chances and things to do that make you feel better and give you more energy.

It's fine to make plans, but let people know that if you get sick, you might have to cancel at the last minute.
Check in with yourself to see how you're feeling before you do something. If you really can't be away from a bathroom, then you should definitely cancel.

In contrast, if you are feeling pain and discomfort in your stomach, doing something fun and busy might help you feel better.

It's important to remember that anxiety, not location, can set off IBS. Anxiety about going out and about is often what makes symptoms worse.

So, put in a lot of effort to learn how to deal with your worry. For example, do relaxation exercises to help keep your stress level low and your GI system from being stressed out when you're not at home. You may not want to have IBS, but it doesn't have to be your whole life.

10

Stop Accepting That This Is the Way It Is Going to Be

There isn't much that can be done for people with IBS; they just have to live with it. But if you read any IBS book or success story, you'll see that most people with IBS need more than one way to ease their symptoms.

Reviewed by Dr. kotb and his team

Lesson Summary

When diagnosed with Irritable Bowel Syndrome (IBS), coping with the condition can be challenging as there is no specific handbook for managing it. Below are some common pitfalls to avoid when dealing with IBS:

1. Stop Eating Junk Food

   • Avoid junk food as it can worsen IBS symptoms due to factors like high-fat content, low fiber, artificial sweeteners, and food additives.

2. Stop Restricting Your Diet Unnecessarily

   • Don't excessively restrict your diet; work with a dietitian and consider doing an elimination diet to identify trigger foods.

3. Stop Avoiding Fiber

   • Gradually increase fiber intake from whole grains, fruits, and vegetables as fiber is beneficial for gut health.

4. Stop Going to Unsympathetic Doctors

   • Choose doctors who are understanding and patient, avoiding those who dismiss IBS symptoms as mere worries or exaggeration.

5. Stop Checking Your Stool

   • Avoid excessive monitoring of stool as it can lead to increased anxiety; seek help if necessary.

6. Stop Being Embarrassed

   • Don't feel ashamed of IBS symptoms as everyone experiences stomach issues, and it's crucial to prioritize your well-being over embarrassment.

7. Stop Trying to Keep Your IBS a Secret

   • Seek social support and open up about your condition to receive understanding and assistance from others.

8. Stop Trying to Be Perfect

   • Avoid overcompensating for missed events or work due to IBS; set boundaries and prioritize your health over perfectionism.

9. Stop Avoiding Your Life

   • Don't let IBS control your life; engage in activities that bring joy while managing any potential symptoms effectively.

10. Stop Accepting That This Is the Way It Is Going to Be

    • Explore various treatment options and lifestyle changes to alleviate IBS symptoms rather than resigning to living with the condition.