Living with IBS: Lessons I’ve Learned and My Top Tips

I am not a doctor, so take this information with caution. Most of the following is based on my personal experience.

In my view, most cases of IBS seem to emerge from a genetic predisposition. Because IBS covers such a broad spectrum, there isn't just one root cause, but several factors playing together. I suspect that in the beginning, there was a single genetic factor that initiated the others in a "domino effect."

For a patient struggling with IBS, many things matter—not just food. Here are my tips and my personal struggle.

I started smoking at 16. I mention this because it is an important part of the problem. I began eating unhealthy foods and heavily consuming processed drinks—two to three bottles a day of Cola, Fanta, and Ice Tea. I drank no water at all. Constipation started to plague me. At 18, I noticed mucus in my stool. Smoking began to have a laxative effect on me. For many years, I was too afraid to see a doctor about this. My problems worsened significantly, and I developed hemorrhoids.

My daily routine back then: Smoking, corn flips, chips, and a salami sandwich for breakfast; processed sugary drinks of all sorts; no water; fast food for dinner (often just fries with mayo and ketchup because I love them); and very little movement (though I was always skinny, no matter how much I ate).

Many years later, I started to realize these patterns and quit my bad habits to make daily life with IBS easier.

What I have learned: With IBS, everything matters; I could write books about it. I found out that I am allergic to corn, citric acid (which gives me "sticky" stool that prevents me from emptying completely), and an exotic fruit—I think it was papaya. Years ago, after a multi-fruit drink, I struggled to breathe for a full hour.

I used to consume lots of corn flips and Fanta, which is high in citric acid. I have stopped drinking Cola, Fanta, and any beverages containing lemon, lime, or orange. Nowadays, I only drink a few types of beverages that I tolerate, avoid fruity drinks (even though I’m not fructose intolerant), and consume natural yogurt and more water.

Municipal Tap Water

Tap water is chemically treated to kill germs, bacteria, and fungi so that pipes stay sterile. However, the chemicals in municipal tap water are too much for someone with IBS. Whether you drink it or cook with it, these chemicals are never fully neutralized. They pass through your intestines and react there, often resulting in diarrhea. The stool is often malformed because the chlorine prevents it from firming up. Not to mention the damage it can do to the intestinal lining. I suggest using well water or bottled water.

Bottled Water

Not all water is the same. Drink the water that makes you feel "at ease" and don't just focus on the taste. The pH level is very important. A pH between 7.2 and 7.6 is fine. If the pH is lower than that, the water is slightly acidic and should be avoided. However, you are more likely to make a mistake with alkaline water (water with a high pH).

The more alkaline the water is, the more it may "wash out" vital nutrients, acids, and minerals through urination. Even though alkaline water is heavily marketed lately, I suggest keeping away from it for long-term use. It is useful only in certain circumstances, such as when you have a sour stomach or heartburn, to neutralize overproduced acid. Otherwise, it may demineralize your system.

Resistant Starches

I recently discovered what I deem the greatest puzzle in IBS: resistant starch. It develops during the processing of certain foods. For example, when potatoes are cooked and then cool down, resistant starches develop. They aren't broken down in the small intestine but travel to the large intestine and ferment there. The result is bloating, gas, and unease.

Legumes, raw potato starch, green bananas, beans, lentils, chickpeas, raw oats (soaked), chia seeds, flax seeds, enriched yogurts/shakes and cooled rice or pasta all contain these. I now realize why my cousin had IBS; I now realize why my cousin also had IBS years ago: they ate oven-fried potatoes with chicken almost every day. Once they changed their diet, he recovered quickly. Interestingly, they still consume plenty of oily foods, so the oil itself couldn't have been the problem.

Preservatives

Preservatives are added to foods to prevent them from spoiling, but many people are sensitive or allergic to them because some bodies don't know how to process or deal with these chemicals.

Laxatives

Because food is supposed to travel through the intestines slowly to be dehydrated in the bowel, laxatives bypass this necessary step, which can cause fermentation and inflammation in the large intestine. Therefore, avoid laxatives if you can.

Items that can act as laxatives include alcohol, various medicines, drugs, and foods high in magnesium. Other triggers include caffeine, tobacco (smoking), tomatoes, and ketchup. Additionally, foods such as beans, prunes, dates, grapes, oat flakes, cereal, peanuts, and peanut butter can have laxative effects because they are high in carbohydrates, sugars, or fiber.

Hydration and Environment

Drink water regularly to prevent dehydration and constipation. Note that foods high in iron can cause constipation, so you may need magnesium to balance it out.

Constipation can also come from overheating. Avoid sleeping with socks or taking long, hot showers that dehydrate the body. Ensure the air in your room is not too dry; use a humidifier if necessary. While doctors suggest a room temperature of 18°C, I found that this made me use too many covers, causing me to sweat and overheat. I prefer to sleep "at ease" in a warmer environment (around 26°C) with thinner covers.

Meals

I prefer two meals a day: one between 11:00 and 12:00 and one between 18:00 and 19:00. I have safe snacks throughout the day, but I strictly avoid chips and corn flips.

I feel so much better now compared to years ago. If you try this and don't see improvement, you might have another unknown allergy. For extreme cases, some suggest a temporary "carnivore diet" (meat and water only) for five days to identify triggers, but you should always consult your doctor before trying something that restrictive.

Wish you ease.