Irritable bowel syndrome, or IBS, affects an estimated 7% of the Indian population, presenting a meaningful health challenge. This functional gastrointestinal disorder is characterized by abdominal pain, bloating, gas, and irregular bowel movements, which can include diarrhea, constipation, or a combination of both.April is IBS Awareness Month, a crucial time to increase understanding of this often misunderstood condition.

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The gut-Brain Connection

Stress and sleep deprivation are known triggers that can exacerbate IBS symptoms.The condition considerably impacts the quality of life due to its disruption of the brain-gut connection.

Stress and sleep deprivation can trigger or worsen IBS symptoms. Unlike other digestive diseases, IBS doesn’t cause physical damage to the digestive tract, but significantly impacts quality of life due to its disruption of the brain-gut connection.

Pariksha Rao, Director-Nutrition and Medical Affairs at The Good Bug

Many individuals in India suffer from IBS without proper diagnosis or management. Modern lifestyles, increasing stress levels, and changing dietary patterns contribute to the rising number of cases. Emerging evidence highlights the close link between IBS, the gut microbiome, and the gut-brain axis—the two-way interaction system between the brain and the digestive system.

Despite its prevalence in India many suffer without proper diagnosis or management strategies. Modern lifestyles, increasing stress levels and changing dietary patterns have contributed to rising cases across the country. There’s also increasing evidence that IBS is closely linked to the gut microbiome and the gut-brain axis — the two-way communication system between our brain and digestive system. when this system is out of balance, it can make the gut overly sensitive or change how the muscles in the intestines move, causing IBS symptoms.

Pariksha Rao, Director-Nutrition and medical Affairs at The Good Bug

Diet’s Impact on IBS

Diet plays a pivotal role in managing IBS symptoms. Indian cuisine, known for its rich spices, fiber, and fermented ingredients, can either alleviate or exacerbate IBS, depending on individual reactions. While traditional diets may offer some relief, modern diets high in processed foods, sugar, and fats can worsen symptoms.

Indian food is often rich in spices, fiber, and fermented ingredients, which can either help or harm those with IBS, depending on how the body reacts. traditional diets may offer some relief, but modern diets — which are increasingly full of processed foods, sugar, and fats — can make symptoms worse.

Pariksha Rao, Director-Nutrition and Medical Affairs at The Good Bug

One of the primary triggers for IBS is food high in fodmaps (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and polyols). These short-chain carbohydrates are poorly absorbed in the small intestine. Common FODMAP foods in the Indian diet include garlic, onions, and fruits like apples. These foods ferment in the gut, leading to gas, bloating, pain, and irregular bowel movements.

One of the major triggers for IBS is food that is high in FODMAPs [Fermentable Oligosaccharides (e.g. fructans and galacto-oligosaccharides) Disaccharides (e.g. lactose) Monosaccharides (e.g. excess fructose) and Polyols (e.g. sorbitol and mannitol)] — short-chain carbohydrates that are poorly absorbed in the small intestine. Common FODMAP foods in the Indian diet include garlic, onions and fruits like apples. These foods ferment in the gut, creating gas and causing bloating, pain and irregular bowel movements.

Pariksha Rao, Director-Nutrition and Medical Affairs at The Good Bug

Caffeine and carbonated drinks can also trigger symptoms by overstimulating the gut,leading to diarrhea or gas. Artificial sweeteners like sorbitol, xylitol, and mannitol, often found in sugar-free products, are known to cause bloating and discomfort due to incomplete absorption in the gut.

Caffeine and carbonated drinks are also triggers for many IBS patients. They can stimulate the gut too much and lead to diarrhea or gas. Artificial sweeteners like sorbitol,xylitol,and mannitol — often found in sugar-free products — are also known to cause bloating and discomfort because they are not fully absorbed in the gut.

Pariksha Rao, Director-Nutrition and Medical Affairs at The Good Bug

Strategies for Managing IBS

A balanced diet, rich in appropriate fiber and low in irritants, can significantly improve IBS symptoms. Probiotics, found in yogurt, kefir, or supplements, can help restore a healthy gut microbiome and reduce symptoms. However, fiber intake should be carefully monitored, as excessive fiber can worsen symptoms for individuals with diarrhea-dominant IBS (IBS-D).

A balanced diet, rich in the right kind of fiber and low in irritants, can make a big difference. Probiotics — found in yogurt,kefir,or supplements — can help restore a healthy gut microbiome and reduce symptoms. However, fiber intake should be monitored. For people with IBS-D (diarrhea-dominant IBS), too much fiber can worsen symptoms.

Pariksha Rao, Director-Nutrition and Medical Affairs at The Good Bug

A personalized approach is most effective. Some individuals may benefit from reducing dairy or gluten,while others may need to avoid specific vegetables or fruits. Eating smaller meals, staying hydrated, and avoiding foods that are arduous to digest or cause gas are recommended steps.

Some people may benefit from reducing dairy or gluten, while others might need to stay away from specific vegetables or fruits. Eating smaller meals, staying hydrated, and avoiding foods that are hard to digest or cause gas are all recommended steps. Keeping a food diary can also help identify which foods trigger symptoms.

Pariksha Rao,Director-Nutrition and Medical Affairs at The Good Bug

IBS is a complex condition without a universal solution. By understanding the influence of diet and stress on gut health, individuals can manage their symptoms effectively. As awareness grows in India and more people seek professional advice, better management is becoming increasingly possible. Combining the right diet,probiotics,and stress-relief practices can significantly improve the quality of life for those living with IBS.

IBS is a complex condition with no one-size-fits-all solution but by understanding how diet and stress influence gut health, individuals can take control of their symptoms. In india, as awareness grows and more people seek professional advice, better management is becoming possible. With the right combination of diet, probiotics, and stress-relief practices, people living with IBS can enjoy a better quality of life. As we observe IBS Awareness Month this April, it’s the perfect time to start making thoughtful food choices and take care of both our gut and mind.

Pariksha Rao, director-Nutrition and Medical Affairs at The Good Bug