Improving Digestive Health: Tips for Managing IBS and Gut Issues

Response: How to Improve Poor Digestive Health

Hello Dr.
Tsai, I previously experienced frequent abdominal discomfort (sometimes just diarrhea and other times gastroenteritis), so I often visited doctors.
Most of them diagnosed me with symptoms of irritable bowel syndrome.
I once underwent a comprehensive examination, but I cannot recall the specific names of the tests; however, it seems I had everything done except for a colonoscopy and endoscopy.
Since the results showed no issues, the doctor concluded that it was simply poor digestive function.
As for the short villi, I learned about that online.
I also used to drink Yakult after meals, which would lead to diarrhea, so my gastrointestinal system is indeed quite peculiar.
I am also quite light at 165 cm and 50 kg, which is really concerning for me.
Interestingly, I used to experience constipation more often when I was younger and did not have dietary issues until I entered high school, which makes me wonder if my constitution has changed.
Thank you for your response.

Xiao Ming, 20~29 year old female. Ask Date: 2012/06/27

Dr. Cai Xiuwen reply Nutrition

Hello, Xiao Ming.
Based on what you described, if the tests show no issues, it is possible that stress is the cause.
Stress can lead to accelerated intestinal motility, which can negatively affect digestion.
Some suggest drinking Yakult to replenish beneficial gut bacteria; however, it is also high in sugar and may not be suitable for everyone.
Intestinal issues can be influenced by dietary habits, family genetics, and lifestyle.
I recommend the following:
1.
Engage in regular exercise to reduce or alleviate stress.
2.
Maintain a consistent meal schedule with appropriate portion sizes to avoid burdening the intestines with foods such as fried, spicy, coffee, and tea.
3.
Increase your intake of vegetables to at least half a bowl per meal.
4.
Pay attention to any unusual foods consumed during episodes of diarrhea.
5.
Consider supplementing with digestive enzymes and probiotics (if consuming Yakult or yogurt leads to diarrhea), and do so consistently, as food is not medicine and may take 1-3 months for adjustments.
Wishing you good health.
This advice is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Department of Health.

Reply Date: 2012/06/27

More Info

Improving digestive health, particularly for individuals experiencing symptoms of Irritable Bowel Syndrome (IBS) and other gut issues, requires a multifaceted approach that includes dietary modifications, lifestyle changes, and sometimes medical interventions. Based on your description, it seems you have been dealing with a complex interplay of symptoms, including diarrhea, abdominal discomfort, and a history of constipation. Here are some strategies that may help you manage your digestive health more effectively.

Dietary Modifications
1. Fiber Intake: Increasing your dietary fiber can help regulate bowel movements. Soluble fiber, found in foods like oats, beans, and fruits, can help manage diarrhea by absorbing excess water. Insoluble fiber, found in whole grains and vegetables, can help alleviate constipation. Aim for a balanced intake of both types of fiber.

2. Hydration: Drinking plenty of water is crucial for digestive health. It helps fiber do its job and prevents constipation. Aim for at least 8-10 cups of water daily, adjusting based on your activity level and climate.

3. Probiotics: Incorporating probiotics into your diet can support gut health. Foods like yogurt, kefir, sauerkraut, and other fermented products can help restore the balance of good bacteria in your gut. However, if you notice that certain probiotic-rich foods, like yogurt, trigger your symptoms, it may be worth exploring other sources or probiotic supplements.

4. Food Diary: Keeping a food diary can help identify specific foods that trigger your symptoms. Common culprits for IBS include dairy, gluten, high-fat foods, and certain fruits and vegetables (like beans and cruciferous vegetables). Once identified, you can work on eliminating or reducing these foods from your diet.

5. Regular Meals: Eating smaller, more frequent meals rather than large ones can help manage symptoms. This approach can prevent overwhelming your digestive system and may help reduce bloating and discomfort.

Lifestyle Changes
1. Regular Exercise: Physical activity can enhance gut motility and reduce stress, which is often a trigger for IBS symptoms. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, cycling, or yoga can be particularly beneficial.

2. Stress Management: Stress can significantly impact digestive health. Techniques such as mindfulness, meditation, deep breathing exercises, and yoga can help reduce stress levels and improve gut function.

3. Sleep Hygiene: Ensure you are getting adequate sleep, as poor sleep can exacerbate digestive issues. Aim for 7-9 hours of quality sleep each night and establish a regular sleep schedule.

4. Avoiding Triggers: If you notice that certain situations or foods trigger your symptoms, try to avoid them. This may involve social situations where you might be tempted to eat foods that don’t agree with you or managing stress through relaxation techniques.

Medical Interventions
If dietary and lifestyle changes do not lead to significant improvement, it may be necessary to consult with a healthcare provider for further evaluation. They may recommend:
- Medications: Depending on your specific symptoms, medications such as antispasmodics, laxatives, or anti-diarrheal agents may be prescribed.

- Therapy: Cognitive-behavioral therapy (CBT) has been shown to help some individuals with IBS by addressing the psychological aspects of the disorder.

- Further Testing: If symptoms persist, further testing may be warranted to rule out other conditions such as celiac disease, inflammatory bowel disease (IBD), or infections.

Conclusion
Managing IBS and gut health issues is often a trial-and-error process that requires patience and persistence. By making informed dietary choices, adopting a healthy lifestyle, and seeking appropriate medical care when necessary, you can significantly improve your digestive health and overall well-being. Remember to consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions.

Similar Q&A

Managing Digestive Issues: Tips for Improving Gut Health

Hello, doctor. In July of this year, I experienced digestive issues and consulted a gastroenterologist. The doctor mentioned that my gastrointestinal tract was filled with gas, which was causing my indigestion. I returned for follow-up visits twice, and the doctor prescribed medi...

Dr. Cai Anshun reply Gastroenterology and Hepatology
Hello: (1) It is recommended to return for a follow-up appointment. (2) In terms of diet, it is advised to ensure adequate hydration, and to include sufficient vegetables and fruits, along with moderate exercise. Additionally, developing a habit of regular bowel movements at the ...

Managing Gas and Bowel Movements: Tips for Digestive Health

I have recently been experiencing a fear that passing gas and having a bowel movement will occur simultaneously, so I go to the bathroom. However, when I do, I only pass gas, which is difficult to release. Occasionally, there is a small stool that keeps reappearing. I do not have...

Dr. Lin Minghui reply Gastroenterology and Hepatology
It is recommended to adopt good dietary habits, such as chewing food thoroughly and eating slowly instead of rushing. This helps reduce gas production. Ensure adequate hydration and fiber intake to soften stools. Consuming probiotics after meals can be beneficial. Additionally, e...

Managing IBS: Tips for Improvement and Treatment Options

Hello Doctor: I was diagnosed with irritable bowel syndrome (IBS) this May, and it has been over two months since then. My diarrhea has been inconsistent, with periods of improvement and worsening. My stool occult blood test results are normal, and I am also seeing a traditional ...

Dr. Zhang Kebin reply Gastroenterology and Hepatology
Hello Ms. Chen, methods to improve irritable bowel syndrome (IBS) include pharmacological assistance, adjustments to lifestyle and dietary habits, and most importantly, relaxation. These changes do not happen overnight. Thank you.

Improving Digestive Health: Tips Beyond Fruits and Vegetables

What can Dr. Chiu suggest for improving gastrointestinal health? Besides increasing the intake of vegetables and fruits, what else can be done? What are the causes of gastrointestinal discomfort?

Dr. Qiu Shuize reply Traditional Chinese Medicine
Hello: 1. If you are experiencing gastrointestinal issues, please first clarify whether you are referring to problems with gastric or intestinal function. 2. When experiencing general digestive discomfort, dietary adjustments should be prioritized. Focus on consuming light, easil...