Irritable bowel: Causes, symptoms and effective solutions

Digestive problems affect millions of people worldwide, but irritable bowel syndrome represents one of the most common and frustrating disorders. This gastrointestinal syndrome generates symptoms that go beyond simple stomach discomfort, significantly impacting daily quality of life.

What is irritable bowel syndrome?

Irritable bowel syndrome, known as IBS, is a functional disorder of the digestive system that affects intestinal motility. It is characterized by an alteration in the normal functioning of the intestine without apparent structural damage. The main symptoms include abdominal pain, changes in bowel habits, and distension.

This disorder affects approximately 1 in 7 people worldwide, being more frequent in women. Although it is not a life-threatening condition, it can generate significant discomfort and affect general well-being.

Main causes of irritable bowel syndrome

Several factors contribute to the development of IBS, with the interaction between diet, lifestyle, and environmental factors being the most relevant:

Inadequate eating habits

The modern diet rich in ultra-processed foods plays a fundamental role. Studies show that excessive consumption of processed foods increases the risk of IBS by 8% for every 10% increase in caloric intake from these products.

Alterations in intestinal microbiota

Bacterial imbalance, known as dysbiosis, represents one of the main causes. The lack of beneficial bacteria and overgrowth of harmful species generate inflammation and alter intestinal function.

Stress and hormonal factors

Chronic stress affects intestinal motility and increases intestinal permeability. Hormonal fluctuations, especially during the menstrual cycle, can exacerbate symptoms in women.

Medications and environmental toxins

Prolonged use of medications such as antibiotics, acid blockers, and contraceptives can alter intestinal flora. Environmental toxins and heavy metals also contribute to the development of digestive problems.

Common symptoms of irritable bowel syndrome

Symptoms vary according to the IBS subtype, but generally include:

• Recurrent abdominal pain and cramps
• Abdominal distension or feeling of fullness
• Changes in frequency and consistency of bowel movements
• Chronic constipation or episodic diarrhea
• Sensation of incomplete evacuation
• Excessive gas and flatulence

These symptoms can alternate and vary in intensity, affecting sleep, mood, and the ability to perform daily activities.

The role of SIBO in digestive problems

Small intestinal bacterial overgrowth, or SIBO, represents one of the main causes of IBS-like symptoms. It occurs when bacteria from the colon migrate to the small intestine, fermenting food and producing gases that cause distension.

SIBO diagnosis

To diagnose SIBO, breath tests are used that measure the production of gases such as hydrogen, methane, and hydrogen sulfide after ingesting specific sugars. Stool and urine tests also help identify alterations in the microbiota.

Consequences of untreated SIBO

In addition to generating digestive discomfort, SIBO can affect nutrient absorption, causing deficiencies of vitamin B12, iron, and zinc. It also impacts neurotransmitter production, affecting mood and cognitive function.

5R Program: Comprehensive approach to treatment

The 5R program offers a systematic and effective approach to restore intestinal health:

1. Remove

Eliminates factors that contribute to the problem:

• Processed foods and refined sugars
• Common food sensitivities such as gluten, dairy, and soy
• Bacterial overgrowth with antibiotics or herbal treatments
• Environmental toxins and heavy metals

2. Replace

Substitutes what is missing in the digestive system:

• Digestive enzymes to improve digestion
• Hydrochloric acid if there is deficiency
• Vitamin B12, iron, and zinc supplements

3. Reinoculate

Repopulates the intestine with beneficial bacteria:

• Specific probiotics such as Lactobacillus and Bifidobacterium
• Prebiotics that feed good bacteria
• Natural fermented foods

4. Repair

Restores intestinal integrity:

• Nutrients such as omega-3, vitamin A, and zinc
• Collagen-rich foods such as bone broth
• Glutamine to repair intestinal mucosa

5. Restore

Regulates the nervous system and stress:

• Stress management techniques such as meditation
• Regular moderate exercise
• Adequate sleep and relaxation routines

Low FODMAP diet: Effective nutritional strategy

The low FODMAP diet temporarily reduces fermentable carbohydrates that feed problematic bacteria:

Basic principles

FODMAP stands for Fermentable Oligo-, Di-, Monosaccharides And Polyols. These carbohydrates are not completely absorbed and ferment in the intestine, producing gases.

Foods to limit

• Lactose present in dairy products
• Fructose in fruits like apple and pear
• Oligosaccharides in legumes and wheat
• Sugar alcohol in gums and light products

Gradual implementation

• Eliminate high FODMAP foods for 4-6 weeks
• Reintroduce foods one by one to identify tolerances
• Keep a symptom diary to monitor response

Practical tips to improve digestive health

Implement these habits to maintain a healthy gut:

Food routine

• Eat slowly and chew food well
• Establish regular meal times
• Avoid overeating or eating too fast

Adequate hydration

• Drink enough water throughout the day
• Limit carbonated drinks and alcohol
• Consider digestive herbal teas

Stress management

• Practice deep breathing techniques
• Incorporate moderate daily physical activity
• Dedicate time to relaxing hobbies

Smart supplementation

• Consult with a professional before starting supplements
• Consider quality probiotics
• Evaluate common nutritional deficiencies

Conclusion

Irritable bowel syndrome and related conditions like SIBO respond well to comprehensive approaches that combine dietary changes, stress management, and specific treatments. The key is to identify underlying causes and address them systematically.

Remember that each person responds differently, so it is essential to work with health professionals who can personalize the approach according to your specific needs. With patience and consistency, it is possible to restore intestinal balance and significantly improve quality of life.

Don't ignore digestive symptoms thinking they are normal. Adequate intestinal health is fundamental for the general well-being of the organism.