Constipation-predominant irritable bowel syndrome, or IBS-C, is a condition that involves chronic, recurring abdominal pain and constipation. It is one of the major subtypes of IBS, the other most common being IBS-predominant diarrhea (IBS-D). More than a third of people diagnosed with IBS manifest this subtype of IBS.
While the condition may not be so bothering for some, many patients find IBS-C symptoms to be distressing and overwhelming. Fortunately, various well-studied, alternative approaches can help mitigate your symptoms and improve the quality of your life. That’s why I recommend biohacking your gut health by making a couple of dietary and lifestyle changes.
Up your Soluble Fiber Intake
Slowly add fiber to facilitate regular bowel movements. Soluble fiber (like psyllium husk) rather than insoluble fibers (such as wheat bran, vegetables, and whole grains) often help address constipation related to IBS. I advise my patients starting Psyllium/Metamucil at lower doses to avoid gas and abdominal bloating. Though the optimal serving of fiber for IBS hasn’t been established yet, aiming for 20–30 grams of the total diet and supplementary fiber is reasonable.
Lower your Intake of High-FODMAP Foods
FODMAP is short for ‘Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.’ FODMAPs are carbohydrates and sugar alcohols that inflame your gut and are poorly absorbed. Hence, they are rapidly acted upon and fermented by bacteria within your digestive tract. The rapid fermentation of these carbohydrates contributes to GI symptoms by increasing the volume of liquid due to osmosis and by amplifying gas production.
A few examples of high-FODMAP foods include:
Wheat
Rye
Barley
Couscous
Farro
Semolina
Artichokes
Cruciferous vegetables
Legumes
Onions
Garlic
Fruits (like apples, apricots, nectarines, cherries, blackberries, mangoes, pears, plums, and watermelons)
Milk
Sweeteners
As you can see, a lot of high FODMAP foods are nutritious, avoiding them altogether may put you at risk of nutritional deficiencies. I, therefore, also suggest working with your dietitian to come up with a balanced diet that helps keep your symptoms under control as well as prevent any nutritional risks.
Hydrate, Hydrate, Hydrate
Drink plenty of water throughout the day to get your bowels moving. Fruit juice and fruit drinks may carry too many carbohydrates to upset your stomach. So, plain water is the best drink during an IBS-C flare.
Stay Active
Gentle or low-impact activities such as walking, cycling, tai chi, or swimming help promote bowel movements, reduce gut inflammation, curb stress, and alleviate IBS-C symptoms.
Meditate to Calm your Nerves
Stress and anxiety are well-known causes of an IBS flare-up. Your bowels are particularly susceptible to stress because of the crosstalk between your gut and brain.
Practice stress-reducing techniques such as mindfulness meditation, massage, and warm baths to promote mental relaxation and help loosen up your bowels. To get the best results, you need to practice these tips daily, as your brain needs time to retrain and calm itself in stressful situations.
Consider Probiotics
Mounting evidence suggests that disturbed intestinal ecology may trigger IBS. Talk to me or your doctor about adding a probiotic supplement or probiotic-rich foods such as yogurt, tempeh, kimchi, tofu, or kefir.
Touch base with your Doctor
When an IBS-C flare hits, remember to move more, hydrate more, and (gradually) add more fiber. Moreover, prescription medicines are available to help address IBS-C. If you have any questions about IBS treatment, you can contact the office at 310-360-6807 to schedule an appointment. You can also book an appointment online by clicking below.