This is a long one friends. I have IBS and it has been rough. There’s no way around it, but there are ways to get through life and be WAYYYYYY more comfortable!
A little background about my tummy troubles (feel free to scroll down a bit if you just want to get to the juicy details) … I have always dealt with some sort of issue since day one. Literally. I hear about it from my mom all the time. My issues are mostly intolerances that cause lower digestion issues.
I didn’t leave the bathroom for the first 10 years of my life. Around age 11, we concluded that I am lactose intolerant. WOOHOO. Only several more problems to tackle! Around age 12, I did a test and found that I am also fructose intolerant. I know what you’re thinking, “Well that’s good right? No more high fructose corn syrup!” WRONG. Fructose also occurs naturally in fruit as well and I LOVE FRUIT. Some fruits are easier than others as they are lower in fructose but it’s still not fun to have to cut out fruit. This is when it gets a little rocky (as if it wasn’t already). After figuring out the lactose and fructose, I was STILL having issues. That is when I went to the doctor (around age 15) and was told I probably had IBS. No explanation other than, ‘Figure out what bothers you.’ What? How is that supposed to help me?!
From age 15 to 22, I tried to find what ‘bothered me’ but I never knew where to start or what I was even supposed to be looking for. Around 22, I went into the hospital due to some pretty intense lower GI issues and found that I had internal hemorrhoids (insert sweating panic emoji). I was told by a different doctor that if I didn’t find out my triggers, I would end up with a colostomy bag or cancer by the age of 35. That’s pretty scary to be told as a young adult. When I explained to this doctor that I didn’t understand how to go about finding triggers, he told me about the elimination diet and the FODMAP diet.
GAME CHANGER.
Biggest triggers? Deep breath… I’m Italian so this one hurts. Garlic and onion. I know. I cried about it too.
From that point on, I found a website that has been a saving grace for me. Every person is different, so it is a good place to start and test out what works for you. Below are several aspects that I have changed to help make my life easier. Maybe some can work for you!!!
Find Your Triggers
I’m telling you exactly what my second doctor told me. I use this website (https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/) and it is a great place to start for anyone with IBS. You can have a severe case like me, or you can have a very mild case where only a few certain foods/drinks trigger tummy issues. This list makes it super simple to know what is bad and what is good… Literally. Red is bad, green is good! LOL
Manage Your Stress
For the longest time after I found my triggers, I was still having random blips of discomfort or lower GI issues. I started to dive into a little more IBS research and found out that stress causes problems almost just as often as the food triggers do! I personally love taking a longer shower with some relaxing shower steamers (here are my favorites: https://amzn.to/4glzUl7 ), meditating, yoga, and reading are huge in helping to manage my stress. Affirmations are fun too, especially when you need a little boost of self-confidence or reassurance.
Be Consistent
This one is a touch tricky. I used to randomly fall off the wagon and eat something that would trigger my IBS. I would think to myself that if I had been staying on track with my diet and stress that one little slip up or treat wouldn’t hurt. It did hurt. A LOT. It would also throw me off for a solid 5-7 days. Stay vigilant my friends. Don’t be like me! LOL
Substitutions Substitutions Substitutions
When finding your triggers, it doesn’t mean you have to cut things out completely. There are always ways to substitute. I can’t have garlic but I can have garlic INFUSED olive oil which is amazing for cooking! And ice cream… Whew! There are some delicious options!
You definitely have to test things out especially because I have found that some substitutes have weird flavors. Some don’t give you the same joy as eating the real deal food. I personally have found that I eat a lot healthier with all of the stomach issues I have. I have also come to enjoy fresh foods WAY MORE as opposed to the processed foods.
Overall, there is no quick way to feel better with IBS. It is a constant struggle and I’ve been trying to figure it out for years! There are always going to be ways that work for one person but don’t work for another. The key is finding what works best for you and sticking with that!
With Love,
Talia