Some people who have irritable bowel syndrome (IBS) may find it difficult to maintain or lose weight, but IBS itself is not the real culprit for this puzzle. Find out how weight, stress and IBS are related, and the best ways to control all three.
So what is irritable bowel syndrome?
IBS is a chronic gastrointestinal disorder that affects a large part of the population. It affects the large and small intestines, and because some of its functions are regulated by the brain, IBS is often known as a disorder of the brain intestine.
The cause of IBS is not fully understood, but genetics or stressful life experiences (such as trauma) are believed to play an important role. Symptoms can include cramps, gas, bloating, diarrhea, and / or constipation and can range from moderate to severe.
These symptoms can be similar to other digestive conditions, such as celiac disease or Crohn’s disease, so a doctor should rule out these conditions before diagnosing someone with IBS.
Can the syndrome cause weight loss?
People with IBS may experience weight loss, but it is not a real symptom of the disorder . Instead, it sometimes happens when these people try to control the triggers for the disorder, including certain foods and stress, according to Harvard Health Publishing.
What you eat is believed to have the greatest effect on IBS symptoms, so it is suggested to limit or avoid certain foods such as alcohol, caffeine, chocolate, and fatty foods. Then there are FODMAPs (oligo-, di-, and monosaccharides and fermentable polyols) – short-chain carbohydrates that may not digest well and often trigger IBS symptoms.
Adopting a low FODMAP diet is highly recommended. But if you are completely eliminating certain foods and are not under the guidance of a medical professional, unwanted weight loss can occur as you are unknowingly reducing too many calories.
There is also a psychological and emotional side to IBS that can affect a person’s weight. Some people with this condition may start to fear food, which fuels social discomfort, anxiety, caution, and hypersensitivity. All this stress can aggravate IBS symptoms and could lead to weight loss if the person is afraid to eat.
It is normal for people with IBS to avoid eating certain foods if they fear going through pain and discomfort. Those trigger foods vary with each individual. Stress, instead of a particular food, can also cause pain. If a patient is under stress, they may choose not to eat as a mechanism to avoid pain.
How to manage weight loss?
Adjust your diet
To help control your weight and ensure they receive the proper nutrition, most experts recommend that people with irritable bowel syndrome follow a low FODMAP diet with the help of an expert.
The low FODMAP diet has two phases:
- First, you eliminate all FODMAP foods for two to four weeks.
- The second phase is to gradually reintroduce those foods one by one over six to eight weeks, depending on your tolerance. This helps you determine exactly which foods trigger your IBS symptoms and which ones you can enjoy without stress.
Manage emotions
Finding ways to deal with stress and anxiety can also help people with IBS manage their weight. Mindfulness, yoga, meditation, and cognitive behavioral therapy are great ways to help people learn to cope with these feelings.
Question about medications
Your doctor may also recommend over-the-counter remedies (such as fiber, laxatives, probiotics, or loperamide) to help alleviate symptoms so that you can eat normal meals without fear, or may even prescribe an antidepressant to reduce stress.
Can IBS hinder weight loss?
On the other hand, many people with IBS have trouble losing weight because they can keep “safe” foods that are not as healthy. In fact, a study, published in December 2012 in the Journal of Gastrointestinal and Liver Diseases, found that patients with this syndrome used to eat unhealthy canned foods, processed meats, and sweets along with just a few grains, fruits, and vegetables.
Unfortunately, many healthy foods that are rich in FODMAP, such as wheat products, legumes, cruciferous vegetables, mushrooms, yogurt, and certain fruits, can trigger IBS symptoms. In other words, someone will feel “normal” without symptoms, eating a plate full of potatoes instead of broccoli.
People with IBS can also avoid exercise, because they don’t want to be embarrassed by their symptoms while at the gym or in the park, where there are no services available.
How to lose weight with irritable bowel syndrome?
Find healthy foods that work for you
Of course, cutting calories while eating healthy is all you need when trying to lose weight. You can do this by following a low FODMAP diet and discovering which healthy foods are tolerable, and by replacing your not-so-healthy “safe” foods.
Add exercise
Find a physical activity that is enjoyable and stress-free.
Sure, training regularly can increase the amount of calories you burn each day, but there’s also another incentive here: Exercise has been shown to relieve some IBS symptoms, such as constipation, and can also help reduce anxiety.
Focusing on resolution of symptoms before losing weight can help promote success from a weight loss perspective.
Consider going to an expert
For some people, the challenge of losing weight can be an additional stressor that ends up making IBS symptoms worse.
One of the hallmarks of the syndrome is anxiety, and focusing on the number on the scale can exacerbate that anxiety and the condition as well. If you are seeking guidance, try contacting a gastroenterologist or registered dietitian who specializes in digestive conditions such as irritable bowel syndrome.
