If you live with Irritable Bowel Syndrome (IBS) – one of the most commonly diagnosed gut disorders[1] you’ll know how disruptive and draining the symptoms can be from unpredictable flare-ups to ongoing discomfort. Poor gut health doesn’t just affect digestion; it can impact your entire day.
Not surprisingly, two in five (43%) adults say poor gut health has “a lot” of impact on their quality of life[2] whilst 39% confirm it’s something they “often” think about, with this rising to a high 65% among those with IBS and other gut issues. That’s according to research by PrecisionBiotics® – the smart brains behind a range of targeted, and scientifically-studied probiotic supplements.
Dr Nisa Aslam, GP and adviser to PrecisionBiotics® says that gut issues are a growing concern. “The research has found that 44% of Brits experience bloating, 29% are faced with stomach cramps and pain, 31% experience diarrhoea and 28% have to deal with annoying excess gas[3]. This is leaving 54% of people with less energy on a daily basis whilst 34% feel they can’t eat what they want, 27% feel less confident and a quarter don’t want to exercise.
“Clearly our guts are causing us distress. Over a third (37.6%) of the UK population suffers a “disorder of the gut-brain interaction” such as IBS, which research has confirmed has “significant effects on quality of life, psychological health, and healthcare utilisation”[4]. 85% of Brits believe gut health can impact their quality of life a lot or somewhat however only 41% know what a healthy gut should feel like.”
Defined as the presence of abdominal pain or discomfort with altered bowel habits[5], the exact cause of IBS is unknown[6] but certain lifestyle habits can trigger digestive issues, including diet and stress.
Dr Nisa Aslam continues: “There’s a reason why the gut is often called the ‘second brain’. The gut and brain are interlinked by various pathways and they’re constantly communicating. As a result, stress and IBS often go hand in hand, with stress and psychological distress often a feature of IBS in sufferers. Evidence suggests that stress may contribute to both the development and worsening of IBS symptoms[7].”
5 Ways To Reduce The Impact Of IBS
1. Ease Up on Gas-Triggering Foods: Some foods can produce gas in the gut[10], which can become uncomfortable. Nutritionist Suzie Sawyer says: “Cutting your intake of cruciferous vegetables such as cabbage, cauliflower and Brussels sprouts and legumes such as peas, beans and lentils will help reduce wind and bloating.”
2. Try to reduce stress: We’ve seen the impact of stress on IBS. But there’s more. Dr Nisa Aslam explains: “Stress and anxiety can lead to poor sleep, and then unhealthy food choices,[11] which in turn can affect gut health. Researchers have identified a link to between irregular sleep patterns, which have been linked to a host of health issues as well as harmful gut bacteria[12] which can then trigger unwanted gut symptoms.”
Prioritise rest, whether that’s a calming yoga or Pilates class, reading a book or simply time with your family away from technology.
3. Eat the right amount of fibre: Fibre, found in foods such as fruit, vegetables, legumes and whole grains, is great for gut health and for supporting the gut microbiome- the trillions of bacteria that live in the gut.
PrecisionBiotics® research has found that 49% of Brits do try to eat more fibre and 28% eat probiotic-rich foods such as yogurt, kimchi, kefir and sauerkraut, to support their gut.
“Fibre is a prebiotic, providing the fuel to feed friendly bacteria. Adults should aim for a minimum of 30g a day, but the UK average is just 20g[8],” says Nutritionist Suzie Sawyer. High fibre foods include grains (such as oats and quinoa), legumes, nuts, seeds, vegetables and fruits. Keep the skins on fruits and vegetables too for extra fibre!
“Those with IBS just need to be careful on the fibre. For example, a lower fibre diet can be beneficial for diarrhoea whereas a higher fibre intake can be beneficial for constipation[9].”
4. Take a proven probiotic strain: Supporting your gut with probiotics can help you manage IBS symptoms but only 22% of those questioned in the PrecisionBiotics® real-world research poll take a probiotic supplement. Dr Nisa Aslam reveals: “There is no doubt that probiotics have the potential to transform our health and wellbeing. In fact, Bifidobacterium longum 35624 – which is in PrecisionBiotics Alflorex Original – is a specific bacteria recognised by the World Gastroenterology Organisation as being the most effective probiotic for the relief of IBS.
“A placebo-controlled randomised clinical trial at the University of Manchester showed that a daily dose of 108 colony-forming units (CFU) “relieves many of the symptoms of IBS”. These included bloating, abdominal pain and gas, as well as improved bowel function.[16]”
Dr Nisa Aslam adds: “Lactobacillus LA-5, which is usually used in combination with Bifidobacterium BB-12 has been shown to help reduce diarrhoea and ease IBS symptoms[17] too.”
5. Cut-back on ultra processed foods: Ultra-processed foods tend to be lacking in fibre and they are often high in sugar and saturated fats which disrupt the gut microbiome.[13],[14] “Plus, some of these foods contain artificial sweeteners, which have been linked to negative changes in gut bacteria[15],” says Dr Nisa Aslam. It would be unrealistic to avoid all ultra processed foods, all of the time. Ideally, turn to whole foods 80% of the time. This includes lean meats, eggs, fish, vegetables, fruit, whole grains and legumes.
PrecisionBiotics®, which is founded by scientists, has developed a range of targeted formulations which are scientifically studied to help support the gut microbiome and help address specific challenges such as stress and support gut health for the better.
The PrecisionBiotics® Range…
Alflorex® Original – A one-a-day daily gut health supplement packed with 10^9 live Bifidobacterium longum 35624™ bacteria. If you prefer a chewable table, go for Alflorex® Chewable, which delivers the same bacterial strain of Bifidobacterium longum 35624.™
Alflorex® Children 30 Powder Sachets – For children age 3 and up, these deliver 1 x 10⁸ (1 billion Colony Forming Units (CFU) of live Bifidobacterium longum 35624™ in an easy to dissolve powder with a hint of vanilla flavour.
Alflorex® + Calcium A Daily Gut Health Supplement – Combining 10^9 live Bifidobacterium longum 35624™ with 120 milligrams (mg) of calcium, this supports normal function of digestive enzymes and a healthy digestive system.
Alflorex® Dual Action Daily Gut & Brain Health Supplement – With around 1 billion bacteria from the Bifidobacterium longum strains 35624™ and 1714™, plus 120mg of calcium, 6mg of pantothenic acid and 1.4mg of vitamin B6, this is ideal for ensuring proper digestion and nutrient absorption, while helping to reduce fatigue and supporting energy levels thanks to vitamin B6.
Daily Calm® Emotional Balance – With 1 billion colony forming units (CFU) of clinically proven Bifidobacterium longum 1714™, enhanced by 30mg of saffron extract, this contributes to emotional balance and relaxation. Plus 1.4mg of vitamin B6 supports normal psychological function.”
In summary, Dr Nisa Aslam notes: “IBS is a condition which can cause both physical and mental distress, but there’s no need to suffer in silence. By putting certain lifestyle practices in place and taking a probiotic with a formulation to suit your needs, you can help to manage IBS and live more comfortably.”
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