Digestive Health: How to Manage IBS and Other Digestive Disorders
Digestive issues, such as irritable bowel syndrome (IBS) and other digestive disorders, can significantly impact your quality of life. We can help you find ways to improve your gut health naturally, manage symptoms, and promote better digestion through lifestyle changes and holistic remedies.
Understanding Common Digestive Disorders
Digestive health affects millions of people. Unfortunately, conventional medicine is still not offering solutions to long-term GI disorders like IBS or symptoms like bloating, gas, diarrhea, constipation, abdominal cramping, indigestion, or acid reflux.
There is a reason you are experiencing these symptoms. Gut health is at the core of wellness. Sarana Health uses our proprietary testing to find your root cause(s) and help you achieve a healthy digestive system through diet, lifestyle changes, nervous system regulation, and targeted supplementation.
IBS: Causes, Symptoms and Treatments
IBS is the most common gastrointestinal issue in the world. The exact cause of IBS isn’t known. Factors that appear to play a role include changes or alterations in gut microbes, intestinal permeability (otherwise known as “leaky gut”), issues with the Vagus Nerve and poor communication between the brain and intestines, aftermath of food poisoning, a bacterial, viral or fungal overgrowth or infection, low stomach acid, muscle contractions in the intestine, and stress and/or trauma.
IBS is a diagnosis of exclusion, meaning it is based on symptoms.
Symptoms of IBS include:
- Bloating
- Gas
- Diarrhea
- Constipation
- Abdominal cramping
- Indigestion
- Acid reflux
- Fatigue
Treatment of IBS
Unfortunately, treatments in this area are lacking in traditional medicine. You may:
- Be told to go on a low-FODMAP diet (a temporary eating plan that helps to identify foods that trigger symptoms)
- Be given a laxative or anti-diarrheal
- Be told to increase – or decrease – fiber intake
- Be put on an antidepressant
Taking a root-cause approach means figuring out why your bowel is irritated in the first place. We take a multidisciplinary approach to calm inflammation and get you feeling better.
While we work on the underlying problem, we can help provide relief by alleviating symptoms with certain herbs and minerals like ginger, peppermint, and turmeric.
Lifestyle factors can play a part in treatment as well. Getting enough good quality sleep and relaxation techniques like deep breathing and meditation can be instrumental in regulating your nervous system, and can desensitize overactive nerves in the intestinal tract. These can help in reducing stress according to a study published in the World Journal of Gastroenterology, Impact of Psychological Stress on Irritable Bowel Syndrome, the treatment of IBS should “focus on managing stress and stress-induced responses.”
Natural Ways to Improve Gut Health
We use the “4R protocol” to restore optimal gut health which involves the four steps of removing, replacing, reinoculating, and repairing. The 4 R’s of gut healing (Remove, Replace, Reinoculate, and Repair) is a method that can help restore a healthy gut-immune barrier and alleviate symptoms of gut imbalance. The steps are described below:
Remove
Remove pathogens and other inflammatory triggers that may be irritants to the mucosa in your gut. These may be foods you are sensitive to, stress, bacteria, parasites, pathogens, and/or yeast.
Replace
Replace inflammatory foods with dietary nutrients and gut-healing foods that help to reduce inflammation and support digestive health. Dietary supplements may also be needed to support digestive function, assisting in the digestion and absorption of dietary nutrients. Digestive enzymes assist in the breakdown of fats, protein, and carbohydrates and may benefit those with impaired digestive function and food sensitivities.
Reinoculate
Infuse the microbiota with beneficial bacteria. Eating foods rich in probiotic and prebiotic fibers can improve the composition of microbiota by restoring beneficial gut bacteria species.
Probiotic and prebiotic supplements can also help improve the health of your digestive system by enhancing the secretion of anti-inflammatory substances, supporting immune system function, altering microbial composition, and reducing intestinal permeability.
Repair
The final step involves repairing the gut lining with specific nutrients and medicinal herbs that have been shown to decrease intestinal permeability and inflammation. Examples of these ingredients include L-glutamine, aloe vera, omega-3 fatty acids, polyphenols, which are compounds found in plants (e.g., quercetin, myricetin, curcumin), collagen, aloe, Deglycyrrhizinated licorice (DGL), Vitamin D and zinc.
The goal of the 4Rs is to minimize factors that may lead to increased intestinal permeability and inflammation, as well as introduce factors to help heal your digestive system and improve gut health.
The Role of Diet in Digestive Health
Diet plays a significant role in digestive health by affecting the composition of the gut microbiome. According to many studies, including the National Institutes of Health (NIH) white paper The Impact of Diet and Lifestyle on Gut Microbiota and Human Health, it states: “There is growing recognition of the role of diet and other environmental factors in modulating the composition and metabolic activity of the human gut microbiota, which in turn can impact health.”
Fiber is your friend when it comes to gut health.
Fruits, vegetables, beans, and whole grains rich in fiber help to build good bacteria in the gut. Insoluble fiber absorbs water which promotes regular bowel movements. Soluble fiber is fermented by good bacteria that produce anti-inflammatory by-products called short-chain fatty acids. These by-products reinforce the gut lining that protects against harmful microorganisms. Soluble fiber also slows blood sugar absorption.
Polyphenols:
These are naturally occurring compounds found in plants. They are rich in antioxidants that help fight free radicals and have been shown to reduce chronic inflammation. They have prebiotic and antimicrobial properties that can help modulate gut metabolism and immunity. They can be found in many foods including berries, cherries, apples, green tea, black olives, and red quinoa.
Omega-3’s:
Foods rich in omega-3 fatty acids have been shown to reduce inflammation in the body and strengthen the integrity of the gut lining. Oily fish such as salmon, sardines, and anchovies are a major source of Omega-3s. We can also get small amounts from walnuts, flaxseeds, hemp seeds, and chia seeds.
Prebiotic and probiotic-rich foods:
These are critical for optimal gut health. Foods like yogurt, sauerkraut, kimchi, and pickles are fermented probiotic-rich foods that help populate the gut with strains such as Lactobacillus and Bifidobacteria. Prebiotic-rich foods include artichokes, asparagus, dandelion greens, leeks, onions, and jicama.
Improving gut health requires a multifaceted approach that includes diet, lifestyle changes, and holistic treatments. By focusing on gut health and managing symptoms effectively, you can experience better digestion and overall well-being.
