How can I reduce the sensitivity of my gut to improve my IBS symptoms?Ī low FODMAP diet is effective at reducing IBS symptoms, primarily because it reduces intestinal water retention and gas production in the large intestine.(5) Despite this, reducing FODMAPs in the diet is NOT thought to improve the underlying issue of visceral hypersensitivity, so is only part of the solution. can contribute to abnormal gut motility).(2) The brain can then also send signals back to the intestine that affect the way they move and function (i.e. People with IBS have nerves around their intestines that are very sensitive, meaning that this stretching causes pain signals to be sent to the brain. When FODMAPs are fermented in the large intestine to produce gas, this gas causes the intestines to stretch and expand (much like blowing up a balloon with air). One of the defining features of IBS is an overly sensitive gut (called visceral hypersensitivity).(1, 2, 4) In fact, one of the main reasons that FODMAPs contribute to IBS symptoms stems back to visceral hypersensitivity. If you frequently experience upper gastrointestinal symptoms like heart burn, reflux, or a persistent, uncomfortable sensation of fullness after eating small amounts of food, this may point to a problem with motility in the stomach.(3) Speak to your doctor about tests that can be done to diagnose this problem. Normal gut transit time is considered anywhere between 10-73 hours.(3) If your gut transit is especially fast (with diarrhoea) or slow (with constipation), speak to your doctor or dietitian about possible treatments that may assist to improve your symptoms. How do I know if I have abnormal gut motility?Ī simple way to check your own gut transit time is to eat 1-2 Tbsp of corn kernels and measure the time that it takes for the kernels to first start appearing in your stools. Studies have shown that a large proportion of people with IBS have abnormal motility in one or more sections of their gut including the stomach, small intestine and/or large intestine.(1-3) This can mean that the gut either contracts and moves things along too quickly (fast transit time, leading to diarrhoea) or too slowly (slow transit time, contributing to constipation).Įspecially strong and frequent contractions in the large intestine are also thought to be one of the main factors contributing to abdominal pain in people with IBS.(1) ‘Motility’ refers to the movement of your gut. As the reflex is at its strongest first thing in the morning, try including some healthy sources of fat (such as peanut butter or an egg fried in a little extra virgin olive oil) and a glass of cold water with your breakfast to help stimulate a bowel movement.
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