Top IBS causes and how to fix them

Six things that are a common part of modern life can cause IBS-type digestive symptoms in people who are not aware of the consequences. 

When you are aware of these 6 gut common stressor you can take steps to minimize then as well as proper measures to repair the gut. 

In most cases, damage can be undone and gut health can be repaired. The first step is gaiing awareness and knowledge of these common IBS-triggers, the second step is finding ways to remove or reduce them and the last step is knowing how to repair each one. 

Things like alcohol, gluten, over the counter pain meds (NSAID or non steroidal anti inflammatory meds) , antibiotics, sugar and stress weaken the gut lining, which causes increased inflammation and disruption to the biome. And when the biome and gut lining are disrupted and compromised, the body is much more vulnerable to pathogens and more likely to develop food sensitivities. 

The list of things below should be avoided while repairing the gut and then minimized to prevent relapse. 

Understand also, that you don’t have to be 100 percent perfect in having no stress or zero alcohol to maintain good gut health. But if you are very stressed it is a good idea to avoid or reduce the other triggers or when indulging in alcohol or taking NSAIDs it is important to counteract stress or avoid gluten. 

The point is not to be afraid of or try to control more things in your life. It’s to gain awareness of how these things affect your gut health and to modify your life based on this information. 

And hopefully you can pick up some useful tips on how to reverse their effects and damage. 

Supporting your biome and gut lining is going to reduce inflammation and help the immune do its job. This alone can make some people heal faster and feel a lot better. 

After healing my gut I was able to eat dairy, gluten, sugar and drink alcohol. I avoid gluten now because I became intolerant due to a somewhat recent mold exposure but I do indulge occasionally in foods that are less than healthy without any relapse or effects. 

I avoid antibiotics and NSAIDs, unless they are essential, choosing natural alternatives like antimicrobial herbs and CBD. 

Below are some knowledge bombs on how you can bring more balance to your life by understanding to add, avoid or moderate. 

The best place to buy the supplements below is on Fullscript because their stock comes directly from the manufacturer. 

Alcohol

It’s tough one to avoid alcohol in social situations. Alcohol is a big comfort to many people because it offers a temporary escape from feeling bad. 

But that doesn’t change the fact that it is very difficult to heal your gut lining while drinking alcohol more than once every few months, if that. Alcohol thins the gut lining, while causing liver congestion and inflammation. It feeds bacterial and fungal overgrowth and suppresses immunity temporarily. If you drink to relax, try CBD instead. It is the medical part of the cannabis plant, that is legal, not addictive and helps lower inflammation. 

If you HAVE to drink or give into the craving, support your liver with NAC, an amino acid that helps the  liver to detox. 

I suggest taking one NAC capsule (around 500 to 600 mg) before drinking with a big glass of water. Take another capsule after you finish drinking with another glass of water. 

And when you get home, take a probiotics (if you tolerate them) to counterbalance the negative effects. Megasporbiotic, is SIBO-friendly and doesn’t cause a histamine reaction. 

Taking some glutamine powder or capsules will also help mend the gut lining.  

If you can’t stop, at least you can mitigate some of the damage. 

Gluten

Gluten is a bit controversial. The only people who need to avoid gluten are celiacs and those with an intense non celiac, gluten sensitivity. 

You may be sensitive to gluten without feeling the effects. You can test for gluten sensitivity with the GI Map (antigliadin marker) or order the Wheat Zoomer from Vibrant Wellness. These are tests I order for clients. 

If you are sensitive to gluten and still eat it, that could be the reason why your gut doesn’t heal. One serving of gluten can inflame the gut for 3 to 6 months if you are sensitive.  

If you are not sensitive and still eat it, it can cause some minor inflammation and is best avoided until the gut issue is resolved. 

If you eat gluten by mistake there are ways to manage the symptoms and ease inflammation. For extra protection you can take a gluten digesting enzyme called Wheat Rescue by Microbiome Labs. This enzyme breaks down the gluten protein so that your small intestine doesn’t recognize it and thus doesn’t attack. 

You can find Wheat Rescue on Fullscript. 

If you don’t have the enzymes and consume gluten you can flush the effects with lots of water and a binder like activated charcoal. Foods that help ease the body’s inflammatory response are turmeric (check out the golden milk recipe from my cookbook), ginger and fish oil. 

Take care of yourself by getting extra sleep and rest. Your body will recover faster. If you need some gluten-free recipes to ease your craving, I have more than 100 replacements  in my cookbooks. 

NSAIDS

Prescription and over-the counter non steroidal anti-inflammatory medications( like ibuprofen) are really tough on the stomach lining and gut lining. They’ve been known to cause ulcers in people who are prone and can exacerbate or cause leaky gut. 

I suggest taking a glutamine-based powder or capsules to offset the effects of the NSAIDS. 

Besides supplements, you can add supportive foods like bone broth/collagen, turmeric, fish oil and gelatin. The non-histamine producing probiotic, Megasporbiotic (available on Fullscript) can repair damage to the gut lining. 

While taking NSAIDs, avoid alcohol, gluten and sugar 100 percent as they too can weaken the gut lining and cause inflammation. 

A  grain-free diet of easy to digest foods (think soups, smoothies and pureed foods) can help balance the damage from NSAIDS. So can relaxation techniques to manage stress. 

Stress 

Stress is the hardest thing to manage because life is mostly out of our control. 

But our reaction to it isn’t. To really realize this and choose a different response takes years of work. 

If you are not there yet, just keep a few things at your disposal that can counteract stress. Prioritize going to place, being with people or taking the time you need to recover. 

Subconscious programming from childhood and your beliefs and perceptions drive your response to stress. 

Working on those things with hypnosis, meditation or body centered therapies like feldenkrais, EMDR or Somatic experiencing will reduce your experience of stress. These are the things that have helped me immensely with my stress and anxiety by changing my relationship with it. 

Hypnosis goes to the root cause of why you are stressed or triggered. This is a root cause approach to dealing with mental and emotional turbulence. 

Understanding your triggers creates power to change them. But finding ways to regulate your body with therapies like acupuncture, massage, yoga, or breathing exercises can balance the response. 

Supplements that support the body in times of stress are B vitamins, as stress depletes them.  Magnesium glycinate is also helpful.And adaptogens like ashwagandha helps the body adapt to stress. 

My favorite stress support supplement is Daily Stress Formula by Pure Encapsulations. It has all the B vitamins and a selection of adaptogens. You can find it on Fullscript. 

Sugar

Sugar is more addictive and more socially acceptable than alcohol. And it is everywhere. You have to make a conscious choice to avoid it. 

When I was healing my gut I avoided all sweeteners and got my sugar from fruit. 

If you crave sugar, find low-sugar replacements that satisfy the craving. Otherwise, discipline will likely run out in moments of weakness or stress. 

Find a healthier reward/celebration/escape to replace the role of sugar in your life. 

Substitution is key in beating a sugar addiction. That’s why I came up with my inositol-based hot cocoa recipe to beat the dreary winter weather in Berlin. 

Inositol is a powdered supplement that can be used as a mild sweetener but actually helps balance blood sugar. 

Check out my low sugar cookbooks for more anti-inflammatory ideas for fun and satisfying treats. I wrote them for people with digestive issues, who do and don’t like to bake. 

Some of my favorite foods to stave off sugar cravings are coconut butter and cinnamon, which gives the palate the taste of sweetness without added sweetener. Coconut is very supportive for the biome due to its antimicrobial properties and fiber content.

Antibiotics

I only take antibiotics if there’s no other choice. I will actually ride out an infection instead of shortening it with a course of antibiotics. If it is not life threatening and there is no excruciating pain or life-threatening risks, I say no to antibiotics. 

Antibiotics set the stage for my IBS years ago so I am very careful now. 

Recently, I had to take one antibiotic pill to prevent infection during gum surgery. 

I managed to guard against damage by taking a probiotic called Saccharomyces Boulardii before, during and after the course of antibiotics. 

This is the best secret to protecting your biome if antibiotics are unavoidable. I also wrote a blog post about how to recover from antibiotics here. 

Hopefully, this blog provided basics on what to avoid if you want to fix your gut or maintain your gut health. 

As I said, a bit of these things once in a while is fine for a person who is keeping their gut in balance. Once things get out of whack, these are the first things that should go. 

If you found this helpful but need more help finding the root cause of your digestive issues, I offer testing and mind body therapies to figure out the personal root cause of your issues here.