IBS symptoms differ from person to person, women to men, children to adults and everyone's experience is different. IBS flare-ups are just the same.
If you have been diagnosed with IBS or suspect you may have it, it's important to know what a flare-up looks like and what to do about it. A flare-up occurs when the symptoms of Irritable Bowel Syndrome (IBS) become a lot more intense and more frequent. These IBS flare-ups can strike at any time and come on really quickly. So it is vital that you know the signs and, more importantly, what to do when a flare-up happens.
Common Symptoms of an IBS Flare-Up:
- Abdominal pain or cramping
- Bloating
- Diarrhoea, constipation, or alternating between the two
- Excessive gas or flatulence
- Mucus in the stool
Feelings of nausea and fatigue are also common and generally feeling very unwell. In terms of how long a flair-up can last, again that is down to the individual and their IBS experience. They can last a few hours, a few days and unfortunately sometimes even a few months...
Here comes the science bit:
IBS is a complex condition and the exact cause of an IBS flare-up isn't straightforward. There are several factors to consider like the gut-brain axis. The gut-brain axis is the communication system between the brain and the digestive system. For those suffering from IBS, the gut-brain axis is more sensitive than in the general population, meaning that stress, anxiety, and other emotional factors can trigger or worsen digestive symptoms. Emotional stress sends signals to the gut, leading to changes in muscle contractions and heightened pain sensitivity, which often results in a flare-up. One of the other key characteristics of IBS is abnormal intestinal motility - aka the way the muscles in the digestive tract contract to move food through the digestive system. For instance, during a flare-up, the intestines can contract too quickly - leading to diarrhoea, or too slowly - leading to constipation.
The other important factor here is the microbiome imbalance of your gut that can trigger a flare-up. Consisting of trillions of microorganisms, the gut microbiome plays a vital role in digestion and immune functionality. Disrupting this balance, like eating spicy or fatty processed foods can lead to an IBS flare-up and lead to bloating, gas and abnormal bowel movements.
Those with IBS are also known to have visceral hypersensitivity, meaning their digestive systems are a lot more sensitive than most. During a flare-up, this heightened sensitivity becomes more pronounced, making the gastric tract react more severely.
Triggers for IBS Flare-Ups:
Everyone is different so it can be useful to make a record of what triggers your flare-up to try and avoid them or at least be more prepared in the future. Common triggers include, not surprisingly - food, stress and anxiety, hormonal changes in women like your menstrual cycle, menopause and pregnancy. Changes in routine and medication can also play a part. Let's break it down:
1. Food-related Triggers
- Spicy foods (e.g., curry, chilli)
- Fried or fatty foods (chip shop chips)
- Dairy products (milk, cheese, cream)
- High-fiber foods (beans, lentils, sprouts)
- Artificial sweeteners (sorbitol, mannitol)
- Caffeine (coffee, tea, fizzy pop)
- Alcohol
- Gluten (wheat, rye, barley)it's worth noting this is not the same as celiac disease but may still cause significant discomfort
- FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, found in foods like garlic, onions, and some fruits)
2. Stress and Anxiety
-
Emotional stress or anxiety can significantly worsen IBS symptoms due to the gut-brain connection.
3. Hormonal Changes
-
Women are more likely to experience IBS, and their symptoms often fluctuate with hormonal changes. Many women with IBS find that their symptoms worsen during their menstrual cycle, especially in the days leading up to menstruation. Symptoms may also get worse during perimenopause, menopause and pregnancy. Hormonal fluctuations can alter digestion, leading to increased sensitivity in the intestines.
4. Medications
- Certain antibiotics or medications like antidepressants can trigger IBS.
-
Strong painkillers like Co-codamol may slow digestion and worsen constipation.
5. Illness or Infection
-
Gastrointestinal infections (like gastroenteritis) can lead to a flare-up, and some people develop IBS after an infection (post-infectious IBS).
6. Lack of Sleep or Poor Sleep
-
Sleep disruptions or poor quality sleep can exacerbate IBS symptoms.
7. Changes in Routine
- Travel, disruptions in eating habits, or changes in daily routine can trigger flare-ups.
8. Dehydration
- Not drinking enough water can worsen constipation, a common symptom in IBS - aim to drink at least 2 litres of water a day.
So diet and lifestyle play a huge part in managing your IBS flare-ups which means some of these triggers can be controlled - control the controllables is key here!
So what can you do to manage an IBS Flare-Up?
As with most things related to IBS, a little bit of foresight and understanding your gut will go along way in managing these painful and inconvenient periods. Below are a list of methods and processes that could bring on relief and stop the IBS flare-up in it's tracks:
1. Follow a Low-FODMAP Diet
- A low-FODMAP diet has been shown to reduce IBS symptoms in many individuals. This diet involves avoiding high-FODMAP foods (like onions, garlic, certain fruits, and dairy) and gradually reintroducing them to identify which ones cause symptoms.
2. Practice Stress Management
- Since stress and anxiety are major IBS triggers, managing stress is key. Techniques such as meditation, yoga, deep breathing exercises, and cognitive behavioral therapy (CBT) can help reduce the emotional strain that exacerbates IBS symptoms.
3. Eat Smaller, Frequent Meals
- Instead of three large meals a day, consider eating smaller, more frequent meals to avoid overloading your digestive system. This can help prevent bloating and cramping.
4. Stay Hydrated
- Drink plenty of water throughout the day to keep your digestive system functioning properly. If you experience diarrhea, replenishing lost fluids is especially important.
5. Take an IBS Supplement
- Taking Ferrocalm is proven to work when over probiotics won't survive. At times of flare-up and then the gut is stressed, Ferrocalm will ease your gut. Taking one capsule a day will also dramatically reduce the risk of flare-ups. Ferrocalm’s coated capsule ensures that our live friendly bacteria is protected as it quickly travels through the stomach and small intestine. Upon arrival in the large intestine, the live friendly bacteria is released where it can thrive off excess iron and calm a troubled gut.
6. Track Your Symptoms
- Keeping a food and symptom diary can help you identify patterns in your IBS flare-ups. By tracking what you eat and when symptoms occur, you may be able to pinpoint specific foods or stressors that trigger your IBS.
7. Get Enough Sleep
- Try sticking to a regular sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed. Quality sleep helps regulate your gut and can reduce the likelihood of a flare-up.
It could also help by recognising that you are having a flare-up and it will pass. Sometimes just realising what is happening and taking a step back to take a breather and give yourself some time to look after yourself is the best thing you can do. Now, we know that this is easier said than done when we all have busy lives! Weather that is a demanding job or childcare or just life - sometimes it can feel hard to find the time for you. In this instance try talking to your employer about your condition - there is no shame in IBS and it is an extremely common condition so taking away the stigma by having that chat could be a great way to let your employer know that sometimes you may need to take some time for yourself and feel better. Same goes for your partner - be honest with what you need in order to help manage these times and the quicker you can recover the quicker you can get back to the job in hand - being life!
In summary:
Living with IBS can be challenging, but by understanding your triggers and making lifestyle adjustments, you can better manage your symptoms and reduce flare-ups. Whether it’s through diet changes, stress management, or simply staying hydrated, small steps can make a big difference in controlling IBS. While everyone’s experience with IBS is unique, taking a proactive approach to identify and address triggers will help you regain control and improve your overall quality of life.
