Irritable Bowel Syndrome (IBS) is often used as the collective term for a range of different symptoms affecting the digestive system – which can include bloating, excessive and trapped wind, flatulence, gut pain and cramps, backache, swings from constipation to diarrhoea, incontinence, problems weeing and excess mucus in the stools. Sufferers may also feel tired, and nauseous.  The symptoms can have a massive impact on everyday life and can last for a few days, weeks or even months at a time.

The exact cause of IBS is not yet known, but there are links to certain foods and drinks, the speed at which food passes through your gut (i.e. too slowly or too quickly), oversensitive nerves in the gut and stress. IBS can also run in the family.

Although there is no definitive cure, changes to diet, lifestyle, and medication can often help to control the symptoms.

Treating IBS

When treating IBS it is important to work on supporting your body back into a more balanced state - as all symptoms are our body's way of communicating to us. The symptoms are often debilitating and can get worse unless you are pro-active. They are also often unpredictable – which can make matters worse and plans difficult.

The first thing to do is have a health check with your GP. Although there is no specific test for IBS, your doctor can run some tests to rule out other potential causes such as infection, Coeliac Disease, or Inflammatory Bowel Disease (IBD).  It is particularly important to see your GP if you have blood in your stools, abdominal swelling or lumps, unexplained weight loss or anaemia.

Once you have been given the all clear on other potential causes, you may be offered medication to suppress the symptoms - however it is often possible to resolve IBS symptoms naturally and effectively yourself. Here are some pointers:

Ways to reduce IBS symptoms

1. Many IBS sufferers eat their food very quickly. Try chewing your food to a pulp before you swallow. Remember your mouth is the first site of digestion – as the salivary gland injects salivary amylase into the food as you chew to help begin to break it down. It puts great pressure on your digestion to swallow it down in great un-macerated lumps.
2. Try to eat homecooked meals with fresh ingredients.
3. Avoid spicy, fatty, or processed foods and don’t eat more than 3 servings of fresh fruit per day (one serving = 80g).
4. Eat regularly – try not to delay or skip meals.
5. Have a maximum of 3 cups of tea or coffee per day and cut down on fizzy drinks and alcohol.
6. Drink plenty of water. If you’re constantly dehydrated it puts more pressure on your digestion as it is more difficult to produce the right balance of digestive enzymes.
7. If your symptoms started after a prolonged period of stress, antibiotics or poor diet, your intestinal flora balance is likely to be upset. Try BioCare's fabulous “Bio-Acidophilus Forte” with 30 billion viable micro-organisms per capsule – to replenish the healthy gut flora that are so essential for digestion and immunity.
8. Food allergies? The classic foods that can cause reactions are dairy produce or gluten in wheat products. Some people react badly to coffee and fizzy drinks. A food allergy test by a kinesiologist or keeping a food diary to see what you ingested before your symptoms worsened can be really helpful. Many people say “but how can I become intolerant of a food stuff I've eaten all my life” – sometimes this is exactly the point – too much over time can create intolerance. Note: excess mucus in the stools may be an indication of dairy intolerance.
9. High stress levels increase the acidity in the gut, which can create problems. Treatments that help support body balance and release stress can be a huge help – and aromatherapy massage is one of the best options. Certain essential oils are both stress relieving and digestive tonics – these include Neroli, Orange, Mandarin and Tangerine, Chamomile, Fennel, Peppermint, Spearmint and Yarrow. The Peppermint essence in Peppermint Tea is also a great digestive aid and can be taken regularly throughout the day. Pukka “Cleanse” tea is also useful – which contains Fennel, Nettle and Mint.
10. Exercise – particularly those forms that encourage good breathing techniques can also help with relaxation and stress relief e.g. Yoga, Qi Gong or Pilates.
11. Constipation - for some, IBS symptoms are generated as a result of bowel movements being too slow – creating re-absorption of toxins and fermentation in the gut. Increasing roughage in diet can help – particularly in the form of leafy green vegetables lightly steamed, brown rice, porridge oats and white meat/fish rather than too much red meat. Eating a few pieces of good quality liquorice daily and prunes with your porridge at breakfast can also help. Senna pods (from health-food shop) can also help gently stimulate your digestion – as can drinking at least 1.5 litres of water daily, to help soften your stools.
12. Diarrhoea – if you keep getting diarrhoea try reducing high-fibre foods such as brown bread and brown rice, nuts and seeds. Drink plenty of water to keep hydrated, avoid caffeine and foods containing the sweetener sorbitol, as this can have a laxative effect.
13. Bloating / cramps / excess wind – avoid sorbitol and hard to digest vegetables such as cabbage, broccoli, cauliflower, brussel sprouts, beans, onions, and dried fruit.

Essential oils for IBS

As mentioned above there are many essential oils that can help to support and calm the digestive system. We’ve combined a number of the most popular oils in our Digestion pure essential oil blend. This 100% pure and natural oil contains Cardamon, Dill, Bergamot Mint, Cornmint (Chinese Peppermint) and Tangerine which have been especially selected for their ability to soothe a wide range of digestive problems including bloating, cramps, constipation, diarrhoea, flatulence and nausea. The oil can be used for massage, in warm compresses, or in an aromatherapy inhaler or diffuser.

If anxiety and stress are causing your digestive problems then you could also try our Relaxing essential oil blend with Frankincense, Cedarwood, Mandarin and Yarrow. This blend can be used for massage, inhalation, or in a lovely warm bath to calm both mind and body!

Best of luck!

Joannah Metcalfe
Consultant Aromatherapist

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