28/04/2026
Symptoms of IBS can vary and include changes in bowel movements, cramps, nausea, or excessive gas production.
The psychological component is also enormous.
Some studies indicate that people who suffered adverse or traumatic situations in childhood have a higher prevalence of this pathology in adulthood.
More stressful life phases coincide with the worsening of the pathology (as in so many other diseases!).
How do we address this problem?
Lifestyle analysis and intervention resolves this problem 50% of the time:
• Stress management is key
Exercises that promote activation of the parasympathetic system, breathing exercises, rest, and good nights of sleep are essential!
• Aromatherapy
Some oils like peppermint oil may help due to their antispasmodic effect, or ginger oil due to its action in reducing gas or nausea.
• Chewing
Did you know that we should chew each piece of food we put in our mouths about 20 times so that the digestive system doesn’t have so much difficulty digesting that food?
• Evaluation of symptoms after ingestion of foods like lactose or gluten
• Pattern of daily meals and fasting hours, like eating 3 meals a day, and allowing 4-5 hours between meals for digestion
• Amount of caffeine ingested, since caffeine increases intestinal motility When symptoms still can’t be alleviated, a low-FODMAP diet can help. This diet, however, should not be followed for long periods:
+ It decreases the amount of bifidobacteria present in the microbiota.
+ It is a naturally low-fiber diet, which acts as a prebiotic. Prebiotics are the “food” for the bacteria in our gut microbiota, and therefore a long period of time without consuming them is not recommended.
+ This diet, like all other restrictive diets, can increase anxiety around food and worsen stress.
It’s always best to consult with your healthcare practitioner when it comes to gut balancing and other support.
