Exploring Irritable Bowel Syndrome and What Helps Relieve IBS Symptoms

Grumbly, grouchy, bloated… that stubborn discomfort that sets in after a meal…. Like the body is refusing to digest it, seems unable to soften, to eliminate, to let go. Yup, many of us have been there, the agony of IBS, or Irritable Bowel Syndrome. It tends to be a chronic condition, though it also waxes and wanes, depending on many variables. 

While physicians have given this syndrome a name, they struggle to identify its causes or find its remedies. The complex nature of Irritable Bowel Syndrome requires a multi-disciplinary approach to support its healing. Many aspects should be considered including what we eat, how we eat, how we process difficult emotions, and how we incorporate daily movement into our life. For instance, spicy food, fried food, glutens, dairy and caffeine have all been implicated in agitating flareups. While learning to make peace with, and “digest”, difficult emotions such as anger or grief can significantly improve the digestive process. And of course, good physical exercise goes a long way in supporting proper digestive function. The exercise doesn’t have to be particularly vigorous, but rather, the kind that focuses on movements that allow deep breathing, gentle twisting and stretching of the gut. 

By taking on a holistic approach, IBS can be better managed, turning an uncomfortable situation into an opportunity to learn a healthier lifestyle for body and mind. 

BASIC ANATOMY of the DIGESTIVE TRACT

There wouldn’t be any IBS if we did not have to eat, so let’s get familiar with the journey. First, the bite goes into the mouth and then chewing begins. Chewing is important to start the breakdown already. The more we chew the better. Then we swallow the bite and the food takes around ten seconds to travel down the esophagus and land in that internal pouch called a stomach. Digestive enzymes get to work in the stomach where all the food is collected for a while until it is liquefied and ready to move into the velvety soft folds of the small intestines were the nutrients get filtered into the blood stream. This is where absorption happens. At the level of the large intestines, water is drawn back into the body and indigestible solids are gathered to go to waste. 

Food can hang out in the colon for quite a while, from 40 minutes to several hours, depending on the complexity and quantity of what was ingested. It’s even possible to start a new meal while an old meal is still making its way through the large intestines. Sometimes, it can take up to 3 days for food to finish passing through the entire colon. 

Guilia Enders, author of Gut: The Inside Story of our Body’s Most Under-Rated Organ describes it like this:

"The surface area of our digestive system is about one hundred times greater than the area of our skin. That seems a little excessive just to deal with a small portion of fries or a single apple. But this is what it is all about inside our bellies: we enlarge ourselves as much as possible to reduce anything from outside to the smallest size we can, until it is so tiny that our bodies can absorb it and it eventually becomes a part of it.” (page 36) 

Isn’t that something? It is a pretty amazing process.

ENTERIC NERVOUS SYSTEM ~ OUR FIRST BRAIN?

Our gut is a sensitive being. It is one of the most complexly innervated systems in our body. It releases more than six hundred million neurons up to the brain as part of communicating the motor, sensory, absorptive, and secretory functions of the gastrointestinal tract. 

Fascinatingly, there are about 9 times more neurotransmitters from gut to brain than the other way around. This begs the question, who’s controlling who, who’s guiding who, who’s informing who? Let’s repeat that. Neurotransmitted information from this subconscious area to the brain are not double nor triple, but NINE times more than messages from the brain down. Let that sink in. 

Of all our body systems, our gut tract is our most primal form of existence. Embryologically, the digestive tract is the first system to begin to form, before the heart and before the brain. It is our most primitive basic self, hungry to feel safe and supported; peaceful when feeling warmth and love. So, often, an irritable gut corresponds to our earliest, youngest, and most vulnerable selves.
Psychotherapists today realize that the state of the gut plays a bigger role in the state of mind than they had previously recognized. In fact, medications that are given to relieve constipation and diarrhea have also been found to relieve symptoms of depression. It's no wonder that an upset gut has such an impact on our overall sense of wellness. It affects our mood, big time. And so, it is a crucial part of holistic health and wellness. 

So what do we do? How do we help our gut feel better? Function better? 

 WHAT WE EAT & HOW

What we eat matters. One of the most important discoveries for promoting healthy gut is the identification of probiotics as friendly bacteria that promote digestive function. Probiotics are living microorganisms that are non-pathogenic. They create a balanced ecosystem in the gut tract at a microbial level and have been found to be extremely important in maintaining gut health, improving digestion, and relieving IBS symptoms. Probiotics can be found in things like yogurt and kephir, sour cream and cottage cheese, and also things like pickles, kimchi and sauerkraut. For those who prefer supplements, the National Library of Medicine states that the main probiotic strains to look for are Lactobacillus, Bifidobacterium, and Saccharomyces (National Library of Medicine, 2022). 

There are also different diet plans. Have you heard of the Low FODMAP diet? According to Harvard Health, one of the diets that aims specifically at reducing IBS symptoms is called the Low FODMAP diet. It’s a bit of a mouthful, what it stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Turns out a lot of items that are traditionally considered to be healthy foods are actually on the no-no FODMAP list for IBS. For example, citruses and berries are ok, but not apples and pears, peaches and mangos, watermelons or cherries. Some careful referencing to different lists is needed in order to adhere to this diet, but many have found it helpful. 

Eliminating processed food is also a good place to start. This can be done without any consultation, but through a mindful decision: no more added sugars, no more fried foods and no more caffeine. Ok, maybe eliminating seems too challenging. Exploring reducing these amounts and noticing the impact can be an inspiring starting point. And getting guidance and support is also helpful. If what we’ve been used to eating is nothing but junk, then tips from a dietitian or experienced health coach can pave a road map for how to make the changes that will benefit your unique self. 

And, of course, there’s also the traditional indigenous wisdom of natural remedies. Avoiding intense flavors and making sure food is warm can ease digestion. Drinking certain teas can support the digestion process and reduce discomfort. Tried and true herbs that help include ginger, fennel, peppermint and licorice (Saatwika, 2003). 

With all that, let’s embrace that digestion is a very complex and intricate process and the science of which is still evolving. More importantly, each person is unique, and it’s important to respect your own process and discovery of what works for you. Getting the support that is tailored for you is important. Biofeedback Therapy and Homeopathy can support the customized administering of natural remedies and the refining of treatments along the way by tracking of improvement of the IBS symptom pattern over time.

OUR RELATIONSHIP WITH FOOD

Then there’s our relationship with food. One of the most important advice regarding eating is this: Enjoy your food. Yes! Bless it! Savor it! Enjoy wholeheartedly. 

Doesn’t that feel better already?

Studies show that our attitude when eating affects the quality of the digestive experience. Enjoying the food creates good vibes for the body, making it easier to digest and more beneficial. We are meant to enjoy what we eat, to appreciate the freshness and seasonality of food. So, when the food is presented, give it a smile and have an internal feeling of gratitude. Your body will do a better job at digesting.  The same meal being consumed while in a tense or inattentive state of mind will not give the same benefit. And chances are, you will be more likely to choose good quality foods when eating appreciatively rather than compulsively. Also, if you approach your food with judgments or guilt about eating, indigestion will undoubtedly occur. 

Lastly on the ‘how’ front, is this: Slow down, and stop eating before you’re totally full. Try NOT to reach that state of food coma. You’ll get more out of your day, and you’ll digest better.

EMOTIONS, STRESS & DIGESTION

Now, what if we were to continue looking at IBS from an alternative, holistic, perspective and consider emotions and stress? Traditional medicines and ancient wisdoms recognize the connection between stress and the capacity to digest. Traditional sayings that we find across different cultures reveal an awareness that emotional state and physiological functions are deeply interconnected. So how does this show up in IBS? 

Let’s start with the very word ‘Irritable’. It carries with it meanings of ‘annoyed’ and ‘irritated’, i.e. aspects related to anger. 

Emotions are core aspects of the human experience in relationship to life itself.  We experience emotions somatically. They are body sensations with a wide range of nuance and expression. In their natural rhythm, they come and go like a wave, rising and peaking then subduing and dissipating into completion. There is nothing wrong with emotions, anger or otherwise. The problems arise when emotions are repressed and denied, such as when we keep our anger held in, or when emotions are exaggerated and continuously fueled, such as when we are constantly raging. 

Given the big force that emotions are, especially the emotion of anger, they can cause havoc, internally and externally, if not properly attended to, managed, navigated, and transformed. Anger that has lost its natural healthy rhythm has been associated with different health conditions. For instance, boiling perpetuating anger often shows up in cardio-vascular problems. On the other hand, repressed anger is linked to IBS. And of course, all are inter-related. As such, one way to understand problems in the digestive system is from the perspective of accumulated emotional stress where anger has nowhere to go, and so it gets held in, deep in the gut. 

In other words, forbidding the healthy expression of anger becomes internalized in the body. That red hot rage needs somewhere to go and so it finds places to simmer. Subconscious anger often goes straight to the gut, to the part of the body that is below the diaphragm. It may get shoved way down, deep into the colon, like holding a grudge, or into the liver, like a bitterness towards the world, or into the stomach and mouth like ulcers. And so the patterns of physical dis-ease take shape. 

So what do we do if “undigested” emotions are part of the problem? So often, people are not aware of the emotions that they are having difficulty with or how to transform the emotional imbalance. Our relationship with emotions and the patterns that we have with certain emotions get shaped early on in life, by different modelling we’ve seen, shaming we may have experienced, and messages we’ve received. Working with a holistic psychotherapist can help us develop a new relationship with our emotions and ourselves and discover the natural ways to nurture healthy emotion regulation and emotion expression. When we are able to channel emotions such as anger into good use, such as through sports or creative outlets or healthy self-expression that protects boundaries, we make the world a better place, while maintaining a healthy gut. 

IBS & Traditional Lifestyle Medicine

Medical Qi Gong, a Chinese Medicine movement practice, offers insights on the issue of IBS as well. In Chinese Medicine, the colon is coupled with the lungs because both extract waste and purify. Through the breath we eliminate CO2, and through the colon we eliminate indigestible food. In terms of emotions, Qi Gong correlates the colon and lung axis with the emotion of grief. And many psychologists also point to grief as one of the primary feelings behind anger. When we repress how we feel, the suppressed emotional energy will manifest into dis-ease. The ability to allow ourselves to go through an experience in full is important. For instance, weeping and honoring what we’ve lost is part of healthy grief. As such, discovering ways to connect with our emotions and create a space for them is important for holistic health.

Given the multifaceted aspects that have been described about the digestive process and the body-mind, physical-emotional connection, IBS asks for an overall lifestyle transformation where stress is reduced, quality food is chosen for meals, emotions are given space to be released, and regular exercise can mitigate the build-up of tension while cultivating happiness hormones and sense of empowerment. Below we present a gentle Qi Gong practice to help with IBS and digestion that can be an important way to start to your day and a good way to unwind in the evening.

Somatic Practice for Healthy Colon & Digestive System

These practices are best done on an empty stomach. Try them first thing in the morning or before bed. They are somatic exercises that are simple and accessible to all. They are meant to be done slowly, so give yourself at least 20 minutes. A non-rushed attitude is required as part of the experience for easing tension in the gut. (Here's a video of the sequence)

Part 1: Lie Down 

1. First, lie down with your back on the ground.
2. Have your knees bent, feet hip-width apart, arms by the sides and head centered.
3. Take some time to feel your body feel the floor. Especially the back of your body.
4. Then, relax the muscles of the mouth, space between the teeth, relax the tongue.
5. Soften the whole face, mouth, and throat.
6. Gradually, move down with your attention and soften the chest.
7. Then soften the diaphragm.
8. Then soften the abdomen.
9. With your awareness now on the abdomen breath there.  5 long deep breaths.
10. Let go of focusing on the breath or the abdomen and just relax.

Part 2: Spinal Twist

1. Bring knees & feet together. Interlace the hands behind the head, elbows wide.
2. Take a deep breath here.
3. On the exhale, slowly lower the knees to the left, turn your head right.
4. Stay here for three long deep breaths.
5. On the inhale, return to center.
6. On the exhale, slowly lower the knees to the right, turn your head to the left.
7. Stay here for three long deep breaths.
8. Return to center.
9. Extend the legs forward and relax.

Part 3: Leg Lock

1. Bend the right knee, clasp your hands below the knee.
2. Keep head and shoulders relaxed, elbows straight, while holding the knee.
3. Inhale deeply, expand the abdomen.
4. Exhale and pull the knee to the chest, lift the head to the knee and squeeze the abdomen.
5. Return head and shoulders back to the floor while straightening the elbows.
6. Take a big inhale and expand the abdomen.
7. Exhale and pull the knee to the chest, head to knee, and squeeze the abdomen.
8. Repeat this sequence three times.
9. Now, do the same thing on the left side.
10. Allow time for the body to lie still and relax after the practice.

Part 4: Front on the Ground

1. Turn your body to be lying on your belly.
2. Extend the legs away from you, make a pillow with your hands for your forehead.
3. Rock your hips gently side to side to release any tension in the lower back.
4. Come to stillness.
5. Bring attention to the gradual movement of the breath, up the nostrils and down the spine on inhale, then up the spine out and the nose on exhale.
6. Follow the movement of the breath through the spine like a wave.
7. Then bring awareness on the abdominal area, the belly against the ground.
8. Feel what it is like for you belly to breath against the ground. Allow the abdomen to soften.

Part 5: Relaxation, Child’s Pose

1. Press yourself to child’s pose, sitting on the heals, belly on the thighs, forehead on the floor.
2. Relax here. Feel the body cozy and quiet.
3. Bring your attention to your abdominal breathing.
4. Stay here for a while, just resting.

Part 6: Sitting on the Heals

1. From child pose, lift your torso up and sit on you heals.
2. Let your back be tall and straight, shoulders and arms relaxed.
3. The digestive system is now in a vertical position. Feel the sitting bones on the heals and rest your hands in your lap.
4. Bring your awareness on the breathing in the abdomen.
5. Stay here for 5 minutes. You can keep your hands on your belly to help you connect with the feeling of abdominal breathing more deeply.

Part 7: Gratitude

1. Open your eyes gently.
2. Start to see what is around you.
3. Take your time to move your head and turn your neck and see all the different sides of the room.
4. No rush.

As you feel more present and ready, notice the overall effect of this sequence. Continue with your day, gently.