You might be surprised at how many people you know—hey, maybe you’re one of them—who suffer from irritable bowel syndrome (IBS). This digestive disorder impacts about 1 in every 10 of us, according to research published in the journalNature. (To put that into perspective, IBS isslightly more common than asthma.) About 2 in 3 of those diagnosed with IBS identify as female, and about 1 in 3 identify as male, theInternational Foundation for Functional Gastrointestinal Disordersreports, and about 20 to 40% of all visits to gastroenterologists are related to IBS symptoms in some way.
IBS is a “functional gastrointestinal (GI) disorder,” meaning it involves disturbances to how the intestines and bowels work. It may also involve impaired gut-brain interaction. A miscommunication between the two can lead to an extremely sensitive digestive tract, and the colon muscle tends to contract more in those with IBS than those without. All of this can manifest as diarrhea, constipation, excessive gas, abdominal pain and/or cramps.
The Best and Worst Foods to Eat for Gut Health
But since none of these topics are generally polite dinner, office or family holiday conversation, we don’t often talk publicly about how common, persistent and painful IBS can be. We think that’s BS (sorry), so we’re here to change that. Read on for a deep dive into some recent research related to IBS—and how we can all potentially lower our risk for the condition.
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4 Things That Could Increase Your IBS Risk
You eat too many ultra-processed foods.
The mistake:Building on research that found thata Western diet increases IBS risk, a brand-new study inThe BMJsays that eating one type of food in particular heightens your risk even more: ultra-processed foods. These include pre-made meals, like frozen pizza and microwaveable dinners, theAcademy of Nutrition and Dieteticsexplains, and are different from “heavily processed foods” (ready-to-eat snacks and ingredients, such as granola, crackers and deli meat), “foods with ingredients added” (like a jarred pasta sauce or vinaigrette dressing with some preservatives) and “foods that are processed at their peak” (say, canned tomatoes or frozen fruits and vegetables).
In the just-released study, which was based on detailed diet information from 116,087 adults across the world, those who ate five or more servings of ultra-processed food per day had 82% higher risk of IBS, and those who consumed one to four servings of ultra-processed food daily were at 67% higher risk. On the flip side, white meat, red meat, fruit, vegetables, dairy, unprocessed starches and legumes did not impact IBS risk.
The fix:Check out3 ways to limit processed foods (and the ones that are A-OK to keep in your diet). And our30 days of whole food challengeis here for you when you’re ready.
You smoke.
The mistake:Just as it elevates risk fordementia,heart disease,lung cancerand early death, smoking makes one more likely to struggle with IBS, according to a study in theJournal of Neurogastroenterology and Motility.
The fix:We know “just stop smoking!” is much easier said than done, so here are a wide variety ofsmoking cessation resourcesfrom the CDC to help kick-start the process.
You are chronically stressed, tense or anxious.
The mistake:Yes, a “nervous stomach” is a real thing and can actually be really serious.Experts at the Cleveland Clinicsay that being stressed or anxious can actually increase risk for IBS. A study in theWorld Journal of Gastroenterologyfound that stress and anxiety can lead the brain to trigger overactivity within the gut. Brain signals can also be underactive during an over-stressed state, which sends a message to the gut to slow down and can lead to constipation, gas and abdominal discomfort.
You aren’t very cautious about food safety.
If you already have IBS, we’re here to help as well. Here’s exactlywhat to eat if you have IBS.
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