IBS Awareness Month: How Probiotics Can Help Soothe Your Symptoms
April is Irritable Bowel Syndrome (IBS) Awareness Month and below we share how probiotics could play a vital role in the wellness journey for those dealing with this syndrome.
IBS affects millions around the globe with a mix of abdominal pain, cramping, bloating, unpredictable bouts of diarrhea, and constipation. These aren't just minor inconveniences—they affect your ability to function day-to-day.
IBS is complex as it involves a tricky balance between your gut and your brain (known as the gut-brain axis), changes in how quickly your gut moves things along (gut motility), how sensitive your gut is, and even the mix of bacteria living in your gut (gut microbiota). Although different factors can cause and contribute to IBS, there is increasing evidence that a major cause might be related to the microbes living in our gut. Here's where probiotics step onto the scene. These live microorganisms, when you have enough of them, provide health benefits to those with IBS.
Understanding Probiotics
Probiotics are live microorganisms, often referred to as "good" or "friendly" bacteria, that can provide health benefits when consumed in adequate amounts. These benefits are not just limited to gut health but extend to other areas of the body as well, contributing to a holistic approach to wellness.
Live and Beneficial: The key to probiotics' power lies in their liveliness. These aren't just any bacteria; they're the kind that are beneficial to us. They survive the journey through the acidic environment of our stomach to reach the gut, where they work their magic.
Balance is Everything: Think of your gut as a bustling city where microbes are the citizens. Just like any city, balance is crucial for harmony. Probiotics help maintain this balance, ensuring the "good" microbes thrive over the "bad" ones that can cause health issues.
Beyond Digestion: While probiotics are champions of gut health, influencing digestion, absorption, and battling IBS symptoms, their influence extends beyond. They play roles in supporting the immune system, potentially improving skin health, and even mood regulation.
Safety First: Generally, probiotics are considered safe for most people. However, it's always wise to consult with a healthcare provider before starting any new supplement, especially for those with immune system issues or serious underlying illnesses.
How Do Probiotics Work Their Magic?
Probiotics may help in a few ways:
Gut Microbiota: Probiotics can alter the composition and function of the gut microbiota, fostering a more balanced environment that supports digestive health and lessens IBS symptoms.
Gut Barrier Enhancement: They may strengthen the walls of your intestines (intestinal barrier), reducing the leakiness and potentially decreasing systemic inflammation.
Immune System: Probiotics might help reduce low-grade inflammation in the gut that's common with IBS.
Research
Bing Li et al, published a systematic review and meta-analysis of clinical trials regarding the efficacy and safety of probiotics for IBS patients in Frontiers in Pharmacology, April 2020. They concluded that the meta-analysis showed a shorter treatment duration (< 8 weeks) with a single probiotic may be most beneficial and that probiotics may be a beneficial therapy for IBS patients.
Foods for IBS Relief
In addition to supplements, probiotic-rich foods can support your gut health. Incorporating these into your diet may ease IBS symptoms.:
Yogurt: Yogurt is fermented with beneficial bacteria, primarily Lactobacillus and Bifidobacterium, which are known to have positive effects on gut health. Look for yogurts labeled "live and active cultures'' to ensure you're getting the good stuff. Dairy is not an option for many people; non-dairy soy or nut-based yogurt contains the same amounts of live bacteria as yogurt made from dairy. No matter the type of yogurt, choose a brand with little to no added sugar.
Kefir: A tangy, fermented milk drink, kefir is like yogurt's drinkable cousin but with even more probiotic cultures. It's particularly rich in Lactobacilli and Bifidobacteria and is often tolerated by people who are lactose intolerant. Water kefir is a viable alternative for those not able to consume dairy.
Sauerkraut: Made from fermented cabbage, sauerkraut is not only a probiotic powerhouse but also contains fibre and vitamins C and K. Make sure it's the unpasteurized kind (found in the refrigerated section) to get the benefits of live cultures.
Kimchi: This spicy Korean side dish, made from fermented vegetables like cabbage and radishes, is loaded with probiotics, vitamins, and antioxidants. Its primary bacteria, Lactobacillus kimchi, along with other strains, contribute to its gut-health-promoting properties.
Tempeh: A fermented soy product originating from Indonesia, tempeh is a fantastic source of probiotics and a high-protein meat substitute. Its fermentation process not only produces a unique texture and nutty flavour but also makes its nutrients more digestible.
As always, when trying new foods or supplements, especially if you have IBS, it's wise to start slow and see how your body reacts. While the research on probiotics and IBS is promising, it's important to note that the response to probiotics can be highly individual. Different strains and dosages may work differently across individuals, and not everyone with IBS will experience significant improvements.
For those interested in trying probiotics, it's recommended to:
Choose products with strains that have been clinically shown to benefit IBS.
Start with a lower dose and gradually increase it to gauge your tolerance and response.
Consult with a healthcare provider to ensure that probiotic supplements and foods are appropriate for your specific condition and to discuss any potential interactions with existing medications.
Krista
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