Irritable Bowel Syndrome (IBS) is a common condition that affects the digestive system. People with IBS can experience abdominal pain/cramping, bloating, diarrhea, constipation and flatulence, and it can be a long-lasting problem with variable symptoms.
Approximately one-third of adults in the U.S. are obese. Obesity is defined as excess body fat and is associated with many other conditions, including those that affect the gastrointestinal tract. There is significant overlap between those who are obese and those who have been diagnosed with IBS, as multiple studies have suggested that IBS is more common in people with obesity than in the general population.
The exact cause for IBS is not known, however studies of morbidly obese people have shown that it could be due to interplay of psychological distress, dietary factors, altered gut microbiomes, hormones and inflammation. Research has identified that abnormal intestinal motility (the movement of the intestines), diet and an imbalance of the normal bacteria present in the gut may all be involved.
Diets that are low in fiber, high in saturated fats, and high in fermentable carbohydrates may contribute to IBS in people who are obese. Fiber is important in the digestive process because it can increase the bulk of stools, which benefits constipation and diarrhea, common IBS symptoms. Diets high in saturated fats have been linked to increased gut motility, contributing to diarrhea. Fermentable carbohydrates such as fructose and lactose create more gas, abdominal pain, bloating, nausea, constipation and diarrhea in people with IBS, and a diet low in FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) may reduce symptoms of IBS.
In addition to diet, the alterations in gut bacteria in both obesity and IBS may be a common link between the two conditions. Researchers hope that uncovering the link between the two disorders may lead to a greater emphasis on weight loss interventions that also reduce IBS symptoms.
There are several reasons why losing weight is difficult with IBS. This could include a preference for high-calorie foods, a reduction in fiber intake, eating meals at the wrong times due to bloating, altered bowels, and changes in the gut hormones.
However, research in people with IBS and obesity has shown that there are a number of healthy strategies for weight loss that also optimize your digestive and overall physical health.
These include:
- Incorporating healthy fats such as fish, seeds, nuts & olive oil
- Avoiding processed foods, junk foods & fast food
- Avoiding “diet” foods
- Eating protein
- Cutting simple carbs, specifically those with wheat & refined sugars
- Drinking water
- Stocking up on IBS friendly snacks such as fruit, low-fat cheeses & nuts.
Many people who have IBS lament the fact that they can’t eat like everyone else. This might mean that your plate looks very different from your friend’s, or that your choices are quite limited when dining out or at social gatherings. But, by following good advice and healthy strategies, your body will reward you with weight loss, improved energy, a quieter digestive system, and a lowered risk of chronic disease.
