Ayurvedic Treatment For Irritable Bowel Syndrome

What is IBS or Irritable Bowel Syndrome?

Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal disorder as well as a psychosomatic disorder that affects numerous folks worldwide. The word psychosomatic is used here as stress is an important factor in the etiology of this disease. 

It is generally characterized by altered bowel movements, along with recurring abdominal pain or discomfort. 

IBS symptoms vary, but common ones include bloating, gas, diarrhea or constipation (or both), and abdominal cramping. 

These symptoms may appear and disappear over months or even years. 

Individuals suffering from IBS may also experience fatigue, mucus in their stools, and a sense of incomplete bowel movements.

Irritable bowel syndrome is considered to be a functional disorder rather than a structural one, as it does not cause any structural anomalies in the digestive system but causes altered functions. 

Since the exact cause of IBS is unknown, several factors are thought to play a role in its incidence. 

One such possible cause is abnormal intestinal muscle contractions, which can cause abnormal bowel movements.

Another factor is pain hypersensitivity, which occurs when the nerves in the gut become extra sensitive, resulting in increased discomfort. 

Other factors, such as changes in the gut microbiota formation of harmful microbes or death of healthy and useful microbes in the digestive tract, may also play a role in IBS.

Types of IBS

Understanding the various types of IBS is an important part of managing the condition. 

IBS is classified into several subtypes, each with its own set of symptoms and treatment options. You can work with your healthcare provider to develop a personalized treatment plan that targets your specific symptoms if you know what type of IBS you have.

• IBS with diarrhea (IBS-D).
• IBS with constipation(IBS-C).
• Alternating loose stools and constipation with abdominal discomfort (IBS-mixed).
• Undefined subtype (IBS-U) — symptoms vary.

IBS accompanied by constipation (IBS-C)

IBS with constipation, also known as IBS-C, is distinguished by irregular bowel movements and hard, lumpy stools. 

This type of IBS is characterized by abdominal pain and discomfort, bloating, and a sense of incomplete evacuation. 

They may also have to strain during bowel movements and may have the impression that their bowels are not completely emptying.

IBS-C is managed through a combination of lifestyle changes and medications. 

Increasing fiber consumption, drinking plenty of water, and exercising regularly can all help to regulate bowel movements. 

To help relieve constipation, your healthcare provider may also recommend over-the-counter laxatives or prescribe medications.

IBS accompanied by diarrhoea (IBS-D)

IBS with diarrhea, also known as IBS-D, is distinguished by frequent bouts of loose or watery stools. 

Urgency, the need to rush to the toilet, and difficulty controlling bowel movements are common symptoms of this type of IBS. 

They may also have abdominal pain and cramping, as well as bloating and gas.

IBS-D is managed through a combination of dietary changes, lifestyle changes, and medications. 

Certain foods, caffeine, and alcohol can all be avoided to help reduce diarrhea symptoms. 

Increasing fiber intake may also aid in bowel movement regulation. 

Your doctor may recommend over-the-counter or prescription antidiarrheal medications to help control diarrhea.

IBS with mixed symptoms (IBS-M)

IBS-M, or mixed IBS, is characterized by both diarrhea and constipation. People suffering from this type of IBS may experience alternating bouts of loose stools and constipation. 

In addition, they may experience abdominal pain, bloating, and discomfort.

IBS-M management entails a combination of strategies used for IBS-C and IBS-D. 

Increased fiber intake, drinking plenty of water, and regular exercise can all help regulate bowel movements. 

Avoiding trigger foods and employing stress-reduction techniques may also be beneficial. 

Your doctor may prescribe medications to help control both diarrhea and constipation symptoms.

IBS is caused by an infection (IBS-PI)

Post-infectious IBS, or IBS-PI, is a type of IBS that develops after an episode of acute gastroenteritis, a gastrointestinal infection. 

The infection is thought to cause an inflammatory response in the gut, leading to developing IBS symptoms.

Managing IBS-PI entails treating the underlying infection and symptoms of IBS. 

Your doctor may prescribe antibiotics or antiviral medications to treat the initial infection. 

They may also give you medication to help with symptoms like abdominal pain, diarrhea, or constipation.

IBS with alternate symptoms (IBS-A)

Alternating IBS, also known as IBS-A, is a type of IBS in which people have both diarrhea and constipation, but not at the same time. 

Episodes of diarrhea or constipation may follow periods of normal bowel movements.

IBS-A management entails a combination of strategies used for IBS-C and IBS-D.

 Increased fiber intake, drinking plenty of water, and regular exercise can all help regulate bowel movements.

 Avoiding trigger foods and employing stress-reduction techniques may also be beneficial. 

Your doctor may prescribe medications to help control both diarrhea and constipation symptoms.

Unspecified IBS (IBS-U)

Unspecified IBS, or IBS-U, is a subcategory of IBS in which people do not fit into any of the categories. 

They may have various symptoms, such as abdominal pain, bloating, and changes in bowel habits, but they do not fall under any of the criteria for any other subtype.

Management is similar to other types as it focuses mainly on symptomatic relief. Dietary changes, medications, psychotherapy, and other alternative forms of treatment can benefit.

Symptoms of Irritable Bowel Syndrome

The symptoms of Irritable Bowel Syndrome are very much personalized and may include the following:

Intestinal symptoms:

• Abdominal pain
• Abdominal cramps
• Bloating and excess gas formation
• Diarrhea, constipation, or both intermittently
• Bowel Urgency 
• Presence of mucus in the stool
• The feeling of incomplete voiding of stool

Extraintestinal symptoms:

• Migraine headaches
• Sleep disturbances
• Anxiety, grief, or depression
• Fibromyalgia
• Chronic pelvic pain
• Anaemia

Causes of Irritable Bowel Syndrome

The exact cause of IBS is still unknown, but certain factors have been associated with developing this condition. These include:

• Altered gut motility: IBS is often linked to abnormal contractions of the intestines, resulting in either diarrhea or constipation. This may be linked to constant food poisoning episodes.
• Intestinal inflammation: Some individuals with IBS may have low-grade inflammation in their intestines, leading to digestive symptoms.
• Changes in gut bacteria: Imbalances in the gut microbiome have been observed in individuals with IBS, suggesting a role in its development.
• Food sensitivities: Certain foods, such as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), consumption of heavy, cold, dry, junk and polluted food can trigger IBS symptoms in susceptible individuals.
• Altered food habits: Excessive fasting or excessive food intake, Eating before the previous meal has been fully digested, Eating improper or unwholesome food
• Constant diarrhea or food poisoning
• Suppression of natural urges: Suppressing bowel movements, flatulence, etc., can cause diseases relating to your gut.
• Irregular sleeping patterns: If you are not a person with irregular sleeping habits, such as staying awake at night and sleeping during the day time, your hormones will be disrupted
• Stress: Cortisol levels can be raised by chronic exposure to grief, anger, or fear. Cortisol levels that are too high can cause the colon to spasm. Your colon will spasm when you are stressed, nervous, or upset. These spasms can cause stomach cramps and discomfort, which can exacerbate your IBS symptoms. Cortisol can also influence the levels of good bacteria in your gut, resulting in IBS.
• Chronic illness: Certain chronic diseases may lead to weak immunity, weak digestive power, and altered bowel habits.
• Constant travel and change of places: Gut problems like diarrhea, constipation, and indigestion are all-too-common travel companionsTravelling disrupts many of the body’s natural rhythms, including digestion.

Lifestyle and  Irritable Bowel Syndrome

Spicy foods, high-fat foods, and alcohol can exacerbate symptoms. 

IBS symptoms can also be reduced by improving daily habits, thus relieving abdominal pain and the defecation symptoms of IBS. 

Also, sedentary behaviours and unhealthy sleep duration were associated with elevated incidence of irritable bowel syndrome (IBS) risk. 

Moreover, stress is a significant risk factor for IBS.

Diseases that cause IBS

Several diseases and conditions can finally lead to IBS. 

It is essential to rule out these conditions through proper diagnosis. Some of these include:

• Celiac disease
• Inflammatory bowel disease (Crohn’s disease and ulcerative colitis)
• Small intestinal bacterial overgrowth (SIBO)
• Food intolerances
• Chronic food poisoning

Diagnosis of IBS

Diagnosis of IBS is purely based on a range of symptoms, medical history, and, to some extent, specific tests. 

There is no specific test to diagnose IBS definitively, but these diagnostic procedures may be recommended:

• Physical examination
• Blood tests, including complete blood count
• Stool tests for identifying elevated calprotectin levels
• Colonoscopy or sigmoidoscopy
• Small bowel enema
• CT scan
• Plain X-ray abdomen
• C-reactive protein
• Electrolytes and albumin levels

Complications of Irritable Bowel Syndrome

While IBS does not cause severe damage to the digestive system, if left untreated or poorly managed, it can lead to other gastrointestinal disorders and complications. 

Inflammatory bowel disease (IBD), which includes Crohn’s disease and ulcerative colitis, is one such complication. 

According to research, people with IBS may be more likely to develop IBD than people who do not have IBS.

Inflammatory bowel disease (IBD) 

Inflammatory Bowel Disease is a chronic inflammatory disease of the intestinal tract. 

It causes inflammation and damage along the intestine lining, resulting in abdominal pain, diarrhea, rectal bleeding, and weight loss. 

While the exact relationship between IBS and IBD is unknown, studies have revealed an increased prevalence of IBS symptoms in people with IBD and vice versa. 

Chronic inflammation and immune dysregulation seen in IBD are thought to contribute to the development of IBS symptoms. 

IBD is classified into 2: Crohn’s disease and Ulcerative colitis. 

These diseases involve small and large bowels of known etiology, characterized by multiple ulcerations in the bowel, clinically manifesting as blood and mucus in stools. 

However, both these diseases are now common in India. 

Both diseases can present as acute abdomen with intestinal obstruction and complications such as perforation toxemia, etc. 

Also, both are premalignant conditions for carcinoma colon.

Small intestinal bacterial overgrowth (SIBO) 

SIBO is a condition with excessive bacterial growth in the small intestine. It can cause symptoms similar to IBS, such as bloating, gas, abdominal pain, and irregular bowel movements. 

Individuals with IBS have a higher prevalence of SIBO than those without

 IBS, according to studies. 

The relationship between IBS and SIBO is complicated because both conditions share symptoms and risk factors. 

Treating SIBO with targeted antibiotic therapy or dietary changes, on the other hand, may help alleviate IBS symptoms and reduce the risk of complications.

Gastroesophageal reflux disease (GERD) 

GERD is a chronic condition where acid refluxes into the esophagus, causing symptoms such as heartburn, regurgitation, and chest pain. Though the exact relationship between IBS and GERD is unknown, studies have shown that people with IBS have a higher prevalence of GERD than the general population. 

The altered gut motility and increased pain sensitivity seen in IBS are thought to contribute to the development of GERD symptoms. 

To avoid complications, both conditions may need to be managed through lifestyle changes, medication, and stress reduction techniques.

Ayurvedic Concept on Irritable Bowel Syndrome

In Ayurveda, IBS is referred to as “Grahani.” According to Ayurvedic principles, an imbalance in the digestive fire (Agni) and accumulation of toxins (Ama) in the gut mainly contribute to the development of IBS. Ayurvedic treatment focuses on balancing Agni, eliminating Ama, and restoring harmony in the body. 

Grahani is a condition that can be correlated with irritable bowel diseases. Grahani is classified into four types: Vataja, Pittaja, Kaphaja, and Sannipathika. 

Here, the most appropriate correlation is Sannipathika grahani. 

Symptoms of all other types of grahani are combined in this type, such as Abdominal pain. 

Bloating of the abdomen, increased or decreased bowel movements, and generalized debility can be considered symptoms of sannipanktika grahani. 

The treatment line is mainly to pacify pitta and vata dosha, as the disease has occurred in the seat of vata sthana. 

The agni is affected here, which we can say is the derangement of pitta.

Ayurvedic Treatment for Irritable Bowel Syndrome 

Ayurvedic Treatment for Irritable Bowel Syndrome focuses on restoring digestive balance and eliminating toxins from the body. 

Dietary changes are one of the most important treatment methods. 

A “vata-pacifying” diet, consisting of warm, cooked foods that are easy to digest, is recommended by Ayurvedic practitioners. 

Avoiding cold and raw foods and certain spices and stimulants that can aggravate the digestive system may be part of this.

Ayurveda emphasizes the use of herbal remedies for IBS management and dietary changes.

Ginger, fennel, peppermint, and licorice are some of the most commonly used herbs for IBS. 

These herbs aid digestion, reduce inflammation, and relieve symptoms such as abdominal pain and bloating. 

Ayurvedic practitioners may prescribe specific herbal formulations based on an individual’s unique constitution and symptoms.

Ayurvedic IBS treatments aim to restore digestive balance and relieve symptoms. These could include:

Internal Herbal remedies:

 Ayurvedic herbs such as Triphala, Kutaja, and other pitta pacifying herbs can aid digestion, reduce inflammation, and promote a healthy gut.

Panchakarma therapy: 

This Ayurvedic detoxification process involves procedures like Basti (Enema), Virechana (purgation), and Shirodhara, which are excellent for eliminating toxins from the body.

Diet and lifestyle modifications: 

Ayurvedic diet according to the diseases and doshic dominance tailored to the individual’s body type helps manage IBS symptoms effectively.

Panchakarma treatment protocols 

Abhyanga (ayurvedic therapeutic massage)

Snehapana

Medicated enema (vasti) – a colon cleansing therapy.

Ayurvedic enemas provide herbal cleansing and nourishment directly into the intestine and colon without passing through the stomach and upper gastrointestinal tract. 

A therapeutic ayurvedic enema sends a cleansing and healing message directly to the colon.

Shirodhara (warm oil treatment on forehead): 

As it is a known fact that IBS is a Psychosomatic disorder, a cooling tail for Shirodhara treatment can be chosen, as it helps in relieving stress. 

Shirodhara’s ultimate goal is to restore the balance of Sharira and Mansika Doshas via the psycho-somatic axis. 

When Taila is poured in a continuous stream over the forehead, it may communicate with the brain’s deepest recesses by soothing the mind via the limbic system, which contains Prana (the body’s vital energy). 

As a result, the psychic symptoms improved. Improved circulation to the hypothalamus improves the Autonomic Nervous System’s function. 

Taila Dhara may also have effects on the endocrine system. 

Because the hypothalamus is the endocrine system’s primary regulator, Taila Dhara’s effect on hormone secretion can be hypothesized based on the impact on the hypothalamus.

The limbic system and hypothalamus control emotions such as rage, pain, aggression, pleasure, and behavioral patterns. 

Tailadhara may affect the hypothalamus, thereby alleviating most psychosomatic disorders such as IBS.

Basti: 

It is a multidimensional therapy; the purpose of Basti is the elimination and palliation of Dosha, nourishment, and rejuvenation of Dhatu (tissues).

It removes ama, vata, and kapha hence it relieves symptoms of constipation, and abdominal pain and may correct pathogenesis occurring in IBS.

Chakra Basti (warm oil treatment around the naval and associated marma points)

Ayurvedic herbal treatment

Medicines for IBS should have the following qualities:

Deepana 

Carminative property to improve your digestive fire and reduce flatulence. 

Thses include Hinguvashtaka choorna, Panchakola choorna etc

Pachana

To promote digestion, such as Lavanbhaskar churna

Sangrahi

Sangrahi is an intestinal restorative that increases the absorption capacity of the intestines.

These include medicated buttermilk, Poothikasava, Kutajarishta, Kutaja parfait, etc

The medicines such as Mahatiktam kwatham can be given for grahani and is indicated for pittaja vyadi.

Ghritapanam is the main treatment of pitta. 

Changeryadi ghritam is also indicated in grahani.

 According to the indications of Changeryadi ghritam, vata also subsided with its use.

Makaradwajam helps to improve the patient’s out or strength when the illness’s chronicity has deteriorated.

Ponkaradi gulika can be given if the patient complaints of abdominal pain

Moreover, in this condition, the diet played a significant role. 

A bland diet, which was given, may not vitiate pitta; therefore, Agni is well preserved. 

Arrowroot is generally given to children in Kerala as a traditional medical practice to improve digestion and stop purgation. This traditional knowledge can be applied here in this condition.

Lifestyle Recommendations for Irritable Bowel Syndrome

• In addition to Ayurvedic treatment, adopting specific lifestyle recommendations can help manage IBS symptoms. These include:
• Eating at regular intervals
• Practicing mindful eating to aid digestion
• Avoid overeating and late-night cravings. Remember- these cravings are due to harmful bacteria in your gut.
• Maintain hydration
• Stress management: Stress and anxiety can worsen IBS symptoms. Practising relaxation techniques such as deep breathing, meditation, and yoga can help reduce stress levels.
• Regular physical exercise and other activities: Engaging in moderate physical activity, such as walking or cycling, can promote healthy bowel function and relieve symptoms of constipation.
• Adequate sleep: Prioritising good sleeping patterns can ensure proper rest and aid in managing IBS symptoms, as sleep deprivation can lead to high cortisol levels, which may worsen the condition.
• Avoiding trigger foods: Identifying and avoiding foods mentioned below that trigger IBS symptoms can play a crucial role in symptom management.

Irritable Bowel Syndrome Diet Recommendations

Managing diet is crucial for individuals with IBS. While specific food triggers can vary from person to person, here are some general guidelines to follow:

The Low FODMAP diet

People with IBS should eat foods low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

FODMAP is an acronym for fermentable short-chain carbohydrates, a more difficult carbohydrate for people to digest. 

(Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols are the full acronyms.) 

The low-FODMAP diet restricts these carbohydrates temporarily to relieve discomfort and rest your digestive system. 

Removing irritants allows your gut lining to repair itself and can aid in restoring a healthy balance of gut flora. If your symptoms improve, the low-FODMAP diet can help you figure out which foods to avoid in the future.

FODMAPs are:

Fermentable.

All of these are foods that your gut bacteria consume, converting them to gases through a chemical process known as fermentation.

Oligosaccharides.

These are prebiotics, soluble plant fibers that feed the beneficial bacteria in your gut. 

Onions, garlic, beans/lentils, and many wheat products contain oligosaccharides. Some cases of non-celiac gluten sensitivity may be explained by oligosaccharide sensitivity. 

Because gluten-free grains contain fewer fermentable sugars than gluten-containing grains, some people who believe they are gluten-sensitive may be sensitive to the oligosaccharides in wheat products.

Disaccharides.

The fermentable sugar in this group is lactose, which is found in dairy and human milk. Lactose intolerance is one of the most common food intolerances worldwide.

Monosaccharides.

The fermentable sugar in this group is fructose, which is found in fruits. However, not all fruits are affected only in specific amounts and proportions.

Polyols.

These are sugar alcohols, which are frequently used as artificial sweeteners. They are also naturally present in some fruits.

FODMAPs are short-chain fermentable carbohydrates.

They are sugar molecules linked together in chains that can be fermented by the bacteria in your gut. 

To be absorbed through your small intestine, molecules in chains must be broken down into single molecules. 

However, because FODMAPs cannot be broken down, they cannot be absorbed. Your small intestine draws in extra water to help move the FODMAPs through to your large intestine. 

The bacteria in your colon have a field day fermenting (eating) them there. As a byproduct, your gut produces gases and fatty acids.

The Low-nickel Diet

A recent pilot study found that a low nickel diet can improve gastrointestinal symptoms in IBS patients. 

This is because nickel ingestion, as it does on the skin, causes an inflammatory response in nickel-sensitive patients. 

Inflammation is a key factor in IBS symptoms. 

So, could a low-nickel diet be the solution to your IBS issues?

Maybe. Especially if you are sensitive to nickel. 

A low-nickel diet could be a good starting point for reducing inflammation and calming the gut.

 Nickel sensitivity causes an uncomfortable red rash when exposed to nickel, which can be found in jewelry, coins, zippers on clothing, bra straps, and household items.

Because most foods contain trace amounts of nickel, it is impossible to follow an utterly nickel-free diet; however, a LOW nickel diet is possible by excluding foods containing more than 500mcg of nickel per kg.

If you have IBS and consume a lot of the high-nickel foods listed above, you may benefit from reducing your intake or avoiding them entirely for 2-3 weeks to see if your symptoms improve.

Of course, removing more and more foods from the diet isn’t a long-term solution. 

Many people with IBS have already eliminated certain foods to alleviate their symptoms, such as dairy, gluten, coffee, sugar, fruit, soy, nuts, raw vegetables, or high-fiber foods. 

It’s no fun trying to stay away from an ever-expanding list of foods (believe me, I know how stressful this can be!).

 Nickel sensitivity is frequently associated with an overactive immune response. 

The gut bacteria and the structure of the gut lining (which houses some of our immune cells) both play essential roles in regulating our immune response. 

Numerous factors can disrupt the balance of bacteria in the gut and damage the gut lining, resulting in increased inflammation, sensitivities, and intolerances to food and other chemicals in our environment, including:

• Bacterial or yeast overgrowth in the intestine
• An infection caused by a parasite
• Digestion problems (lack of stomach acid and digestive enzymes)
• Gluten intolerance
• Gluten sensitivity
• Antibiotics and other medications, such as nonsteroidal anti-inflammatory drugs, are frequently used.
• Long-term stress
• A diet of poor-quality

Reduce your intake of high-nickel foods (especially those with >500mcg/kg) and follow an anti-inflammatory diet if you have IBS and nickel sensitivity. 

Examine how your symptoms are faring. 

A low-nickel diet is unlikely to completely resolve your symptoms in the long run (just as the popular low-FODMAP diet is doubtful), but it may help reduce symptoms while you work on the underlying root cause.

What to Include in Diet:

Dairy: Almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yogurt, and hard cheeses.

Fruit: 

Blueberries, grapefruit, kiwi, lemon, lime, oranges, and strawberries.

Vegetables: 

Bamboo shoots, carrots, potatoes, turnips, taro, ginger, olives, potatoes, spring onions, corn, and turnips.

Protein: 

Chicken, fish except shellfish, eggs.

Grain: 

White rice and corn flour.

What to Exclude in the IBS Diet:

High fiber high residues diet- to control excess diarrhea

Foods high in FODMAPs (such as onions, garlic, wheat, and certain fruits)

Milk: 

Milk from cows, goats, or sheep

Ice cream

Avoid any kind of Icecreams

Chocolate 

Chocolates are harmful for IBS

Soy products

Soy products are not recommended

Cheese: 

Soft, unripened cheeses like cottage, cream,

Legumes: 

Beans, chickpeas, kidney beans, lentils

Fruit:

Apple, pineapple, plum, raspberry, dates, mango, pear, canned fruit in natural juice, watermelon

Sweeteners: 

Fructose, high fructose corn syrup, corn syrup, honey, concentrated fruit, large servings of fruit, dried fruit, fruit juice

Vegetables: Beetroot, Broccoli, Cabbage, Eggplant, Tomato, Zucchini, Fennel, Garlic, Leek, Okra, Onion, Shallots, Lettuce, Spinach

Cereals: 

Oats, wheat, and rye in large amounts (e.g., bread, crackers, cookies, couscous, pasta)

Ideal food for IBS patients

Early Morning:

• Warm water with lemon juice
• Herbal tea (such as chamomile or ginger tea)

Breakfast:

• Chia seeds with coconut milk and fresh berries
• Smoothies with spinach, banana, and almond milk

Mid-Morning:

• Lactose-free Yoghurt with probiotic properties

Lunch:

• Steamed or roasted vegetables
• White rice
• Lean proteins such as chicken or fish

Evening:

• Herbal tea or infused water

Dinner:

• Grilled vegetables
• Sweet potatoes

Ideal dietary schedules from great physicians

• 7 am and 5 pm: Green tea
• Between 9 and 10 am: Arrowroot cooked in warm water
• 1 pm: Ragi/ Arrowroot/ Njavara powder cooked in buttermilk and vegetable soup
• 6 pm: Ragi/ Arrowroot/ Njavara powder cooked in buttermilk and vegetable soup
• Advise to take for fruits, especially pomegranate, in between each meal if necessary
• Meal spacing is essential (at least 3 hour gap)

Cooking instructions

When preparing meals for individuals with IBS, it is essential to adopt cooking methods that are easy to digest.

Some recommended cooking techniques include steaming, boiling, and baking. Avoid excessive use of oils and fats.

Lower-fat cooking methods, such as baking, roasting, steaming, boiling, and sautéing, can also help you avoid uncomfortable symptoms. 

Consider adding certain fiber types, such as flaxseeds or Psyllium, if you are constipated.

Consider low-FODMAP and low-nickel foods in your mind while preparing recipes.

Yoga for IBS

Yoga and meditation can positively impact managing IBS symptoms by reducing stress and promoting relaxation. 

Certain yoga poses, such as the Pawanmuktasana (Wind-Relieving Pose) and Balasana (Child’s Pose), can help relieve bloating and improve digestion. 

Regular meditation can also help alleviate anxiety and promote a sense of calm.

Stress Relief through Yoga

One of the most common causes of IBS symptoms is stress. 

Yoga can help you relax by calming your nervous system and, as a result, your irritated digestive system. 

Choose postures that are approachable rather than overly ambitious for the best results. 

You don’t want to strain your muscles more painfully than with peaceful postures. 

Make steady, smooth breathing the focus of your practice; strained breathing will exacerbate your stress and symptoms. 

Finally, remember to include a relaxation pose at the end of your practice, and consider beginning with relaxation. 

This can tell your body and mind it is time to slow down, let go, and shift.

Yoga for unpleasant sensations

Yoga can also help you cope with unpleasant feelings. 

If you have IBS, you are probably familiar with the early warning signs of an episode. 

You may be on the lookout for any changes in sensation in your belly and gut, such as the pressure of bloating or the first twinge of cramping that warns you that things are about to get worse. 

Unfortunately, worrying about your gut feelings can aggravate your symptoms. 

However, if you breathe and stay with the sensation, your body will learn to relax even when experiencing intense feelings. 

You can learn to accept and mindfully stay with your symptoms as you accept and stay with the sensations of a yoga pose. 

This can drastically alter your perception of pain and prevent a mild episode from becoming severe.

Yoga can help you manage your IBS symptoms by reducing stress and teaching you to listen to your body.

Yoga to avoid symptoms of IBS.

Yoga can help you avoid episodes by informing you of what aggravates your symptoms. 

Every IBS sufferer has triggers they can learn to avoid, whether they are specific foods, caffeine, alcohol, or sleep deprivation. 

Yoga is an excellent training ground for developing a heightened awareness of cause and effect in your body, which can be applied to decisions made off the yoga mat. 

With time, you will better understand what is beneficial to your body and what is harmful. 

You’ll want to do what’s good for your body and be less drawn to what aggravates your symptoms.

A well-paced yoga practice will send gentle pulses of compression and stretch to sensory receptors along the digestive tract, relieving IBS symptoms.

Yoga to improve gut motility.

Finally, yoga may aid in the restoration of normal gut motility. When you have IBS, your intestines’ contractions may slow to the point of constipation or spasm to the end of diarrhea. 

Certain yoga poses, such as seated twists and prone backbends, apply gentle pressure to the abdominal organs. 

Others, such as side bends and reclining twists, relieve abdominal tension. 

A well-paced yoga practice will send gentle pulses of compression and stretch to sensory receptors throughout the digestive tract. 

This combination of pressure and release helps balance gut contractions, quick or slow.

Meditation

Meditation helps with IBS and IBD in three ways. 

Meditation reduces stress and anxiety, both of which have an impact on the digestive system. 

Meditation’s relaxation response can change gene expression in genes contributing to IBS and IBD.

It’s common to believe that meditation is all about blocking out thoughts and emptying your mind. 

That isn’t the point of meditation. 

And if you’ve tried, you’ll know that it’s nearly impossible for a human being not to think.

Meditation is much more about training your mind to become more aware and focused – though the experience varies significantly from person to person.

Meditation is much more about training your mind to become more aware and focused – though the experience varies significantly from person to person.

Some meditation styles may include a spiritual component or delve into various states of consciousness. 

Preventive measures for IBS

While IBS cannot be prevented entirely, adopting the following measures may help reduce the frequency and severity of symptoms:

Maintain a healthy IBS diet: 

One of the first lines of defense is to start a gluten-free diet. Gluten is a protein found in wheat that can cause irritation and illness in those sensitive to it or those with Celiac disease. Other dietary tips include:

• Decrease the ingestion of lactose, which is found in dairy
• Increase soluble fiber, particularly Psyllium, which is often used in laxatives
• Decrease the use of fructose, which is found in fruits and honey
• Limit the use of sweeteners.
• Reduce carbohydrates 

Exercise daily: 

A study showed that physical activity lessened current IBS symptoms and that, over time, those who exercised noted their symptoms lessened overall.

Reduce stress: 

While stress doesn’t cause IBS, having IBS is stressful and can exacerbate the symptoms. Stress and anxiety can significantly impact IBS symptoms, making it important to develop effective coping strategies. Here are some tips for managing stress and anxiety related to IBS:

• Relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or guided imagery, can help reduce stress.
• Seek help: Speak with friends, family, or support groups who can offer understanding and empathy. Sharing your thoughts and feelings can help reduce stress and anxiety.
• Cognitive-behavioral therapy (CBT): Seek treatment from a trained professional who can assist you in identifying and changing negative thought patterns and behaviors that contribute to stress and anxiety.
• Set aside time for yourself and engage in activities that bring you joy and relaxation. This can include hobbies, exercise, time spent in nature, or mindfulness practice.
• Caffeine and alcohol should be avoided: Caffeine and alcohol can aggravate anxiety symptoms. To assist, limit your consumption of these substances.

Take medication for IBS as prescribed: 

Depending on your symptoms, your doctor may prescribe antispasmodics for diarrhea and a trial of probiotics or laxatives for constipation. 

Your doctor also may prescribe antidepressants to relieve overall symptoms.

IBS is a multifactorial condition, meaning there’s not one single thing we can point out as a cause. 

That also means there’s not one thing we can point out as a cure or preventive measure. 

However, you can make strides to avoid IBS symptoms by making lifestyle changes, incorporating a healthy diet, decreasing stress, and taking medications as prescribed.

Home remedies for Irritable Bowel Syndrome

1. Eat as per your hunger or appetite
2. Do not fall for your cravings
3. Consume enough warm, fluid-rich food (hot porridge with a bit of ghee can be a one-time meal).
4. Avoid junk food and fried foods, and consume fiber-rich fruits and vegetables.
5. Because the fire in the body changes with the seasons, the food should be adjusted accordingly.
6. Sit in a clean, comfortable environment and chew your food slowly.
7. Yoga (Vajrasana, Pavanamuktasana, Utkatasana, Ujjai, Bhastrika Pranayama) and exercise can be done.
8. Curd buttermilk, ginger, gooseberry, garlic cloves, cumin, curry, leaves, and small onions can be included in the diet.
9. You can drink water infused with coriander, cumin, cardamom, or cloves.
10. Do not shower right after eating.
11. After eating, sit, walk, and lie on your left side when lying down.
12. The biological clock and digestive juices are both affected by sunlight. As a result, having a full stomach after sunset is not advised. Dinner should be served between 7 and 8 pm.
13. Consume ginger juice mixed with a pinch of salt
14. Porridge made with Panchakola churna
15. Porridge made with buttermilk is also good.

FAQ

Can Ayurveda cure irritable bowel syndrome?

Ayurveda can manage irritable bowel syndrome as it helps improve overall gut health; however, the overall outcome depends on how you live your future. By following proper lifestyle and dietary recommendations, you can improve the quality of your life. 

Moreover, Ayurvedic panchakarma therapies and internal medications can significantly reduce symptoms and help rejuvenate your entire gut.

Is IBS permanently curable?

There is no permanent solution for IBS. The main focus relies on your diet and lifestyle. You can experience considerable relief from symptoms and a better quality of life with the proper management strategies, which include lifestyle changes, diet modifications, and stress management protocols.

What should I eat every day with IBS?

You should research well on what you can eat or not as those write-ups are not personalized for individuals; the nature of the disease is such that it depends upon your gut behavior. 

Individuals with IBS can include moderate fiber foods, primarily soluble fibres such as psyllium husk, lean proteins, probiotic-rich foods, and anti-inflammatory ingredients.

Can I treat IBS by myself?

You can make some dietary modifications by identifying the triggers, but other than this, you should never consume or use medicines far away from your self-knowledge. 

It is always recommended to consult a healthcare professional before you do something that may harm you in the long run.

Can ghee cure IBS?

Ghee, or clarified butter, is a liquid gold with essential nutrients. 

Ghee and buttermilk alone can be used as a diet technique for people with IBS during treatment to starve harmful microorganisms. 

In Ayurvedic tradition, ghee is considered beneficial for digestion and can be included in moderation as part of an everyday diet and preventive measures.

Are bananas good for IBS?

Ripe bananas are considered a high FODMAP food, although IBS patients generally tolerate them due to their high fiber content. However, as mentioned earlier, it is essential to consider your gut health. Always remember to consume what suits your gut.

Is rice OK for IBS?

Rice, especially white rice, can be consumed without any reconsideration. But you may wonder why brown rice is not recommended, as the bran is rich in lectins and nickel; it can cause intestinal irritability and may trigger the symptoms. 

It is essential to listen to your body and make personalized dietary choices.

What are the worst foods for IBS?

The worst foods for individuals with IBS depend on each individual. However, common trigger foods mentioned above include spicy and greasy foods, caffeine, alcohol, carbonated beverages, and foods high in FODMAP and nickel.

Is yogurt good for IBS?

Yogurt and other fermented foods that contain probiotics can benefit individuals with IBS. 

However, make sure you are consuming Lactose-free yogurt as it may trigger the symptoms in some individuals. Probiotics help promote a healthy gut microbiome, improve digestion, and reduce symptoms such as bloating and irregular bowel movements.

What vitamins are good for IBS?

Multivitamins are necessary in this condition. However, vitamin D is essential in this condition as it can help with inflammation, leaky gut, and bacteria in the stomach. 

Other than this, magnesium and B vitamins are also crucial. However, while consuming multivitamin tablets, avoid one with nickel as an ingredient. 

It is important to consult with a healthcare professional before starting any new supplements.

What vegetables are good for IBS?

Vegetables high in soluble fiber, such as leafy greens, carrots, and potatoes, can benefit individuals with IBS. However, monitor it as per your gut and avoid those triggers.

Are tomatoes OK for IBS?

Tomatoes are considered high in lectin levels but are moderate in FODMAPs and can trigger symptoms in some individuals with IBS.

Avoiding tomatoes, bell peppers, Zucchini, and eggplants during treatment is recommended.

Are onions good for IBS?

Onions belong to the group of high-FODMAPs and can trigger symptoms in individuals with IBS. Avoiding or limiting onion consumption if it triggers the symptoms is best.

Is cucumber good for IBS?

Cucumbers are rich in lectins; avoiding them during the treatment phase is advisable. 

Although, it is well-tolerated by some individuals with IBS and can provide hydration and a moderate quantity of fiber. However, some people may experience increased bloating or gas with cucumbers.

Does ginger help IBS?

Ginger has natural anti-inflammatory and carminative properties, which benefit those suffering from IBS symptoms. It can help reduce bloating, cramping, and nausea associated with IBS.

Is garlic OK for IBS?

Garlic and shallots belong to the high FODMAP category and can trigger symptoms in individuals with IBS. It is best to avoid garlic and similar stuff during the treatment course and limit its consumption after that.

Is nonveg good for IBS?

Non-veg foods can be consumed without worry. However, you should avoid canned meat and processed sausages entirely.

Which vegetables to avoid with IBS?

Vegetables high in FODMAPs, such as onions, garlic, cauliflower, and Brussels sprouts, may trigger symptoms in individuals with IBS. 

It is best to limit or avoid these vegetables if they exacerbate symptoms. Also, vegetables with nickel content, such as Cabbage, Kale, Spinach, Lettuce, Bean sprouts, etc., must be avoided.

Are Raw Vegetables good for IBS?

Raw vegetables may be difficult to digest for some individuals with IBS as they are high in indigestible proteins. 

It may also contain harmful bacteria that may irritate the small intestine. So it is highly recommended to cook these vegetables before consumption. You need not worry as it won’t destroy essential nutrients.

Is tea good for IBS?

Herbal teas, such as peppermint or chamomile tea, are rich in anti-inflammatory properties and can help alleviate symptoms of IBS like bloating and abdominal pain. However, caffeine-containing black tea may worsen symptoms for some individuals.

Conclusion

Thriving with Irritable bowel syndrome can be devastating, but proper guidance and management protocols can make you feel better. 

This article has demystified the causes, symptoms, and various holistic treatment options for IBS. 

Making dietary and lifestyle changes by researching your triggers and other natural remedies and stress management plans are all options for managing and improving IBS symptoms. For this condition, Ayurveda can offer practical and long-term solutions for IBS through integrated treatment protocols, including dietary and lifestyle changes, herbal remedies, treatments, and conventional medicines.

So let’s take home some important messages from Ikigai, the Japanese secret to long life, which says:

• Mindful eating
• Don’t retire
• Take it slow
• Surround yourself with sound and supportive friends
• Smile as long as you can
• Reconnect with nature
• Thanksgiving
• Live in the present

If you are struggling with this condition and looking for a holistic approach to treatment, Book an Ayurvedic Treatment in Kerala or visit an Ayurvedic hospital in Kerala