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In Western countries, irritable bowel syndrome affects 4 to 15% of the population , depending on how the disorders are recorded.
15% of the population is affected if we take into account intestinal discomfort and bloating and only 4% according to the new medical standard (Rome4) which only takes into account pain and transit disorders.
Although this syndrome affects a large number of people, its precise origin remains difficult to determine.
In this article, we will review the definition, origins and current means to eliminate or minimize the effects of IBS.
What is Irritable Bowel Syndrome (IBS)?
Irritable Bowel Syndrome (IBS) is also known as " functional colopathy " in France or " irritable colon ".
These are chronic disorders of the digestive system which manifest themselves at the level of the intestine and particularly at the level of the colon by a series of variable and non-specific discomforts, of non-inflammatory origin but recurring.
Symptoms may include:
- Bloating,
- Abdominal pain,
- Irregular bowel movements (diarrhea or constipation).
This syndrome is common, affecting 4 to 15% of the population in Western countries.
However, we observe that there is a gradient of problems of more or less acute intensity from one individual to another, but in all cases, we note a marked prevalence in women under 45.
The origin of irritable bowel syndrome: incomplete digestion
IBS is not linked to a specific pathological cause , however certain factors are associated with its appearance:
- Stress
- Repeated use of antibiotics
- Irregular eating, snacking
- Following an intestinal infection.
To simplify: the triggering of IBS is mainly linked to the arrival of an excess of fermentable nutrients in the Colon.
This excess results in microbial overactivity in the colon, which is the basis of the discomfort felt.
There are 3 main causes that often combine to explain this problem (and remedy it):
- Incomplete digestion of food: which can be corrected by adopting good eating habits (structured meals, sufficient chewing, no snacking/nibbling) to allow the entire digestive chain, including the stomach, to perform its function correctly.
- An unbalanced intestinal flora.
- An excess of fermentable nutrients (FODMAPs, see explanation below) which arrive in too large a quantity in the colon and trigger uncomfortable bacterial fermentations.
It should be noted that irritating foods ( FODMAPs ) are more likely to be classified as factors that maintain irritable bowel syndrome than those that initially trigger it. This distinction is important for understanding the different steps and actions that will help eliminate or reduce IBS.
How to reduce the symptoms of Irritable Bowel Syndrome?
The first solution to calm these discomforts quickly is always to significantly reduce the quantity of FODMAPs ingested, while acting on the first two factors (digestion and flora) to gradually regain a complete diet without discomfort!
In all cases:
- A "zero Fodmap" diet is not possible, nor is it feasible in the medium term. Fodmaps are essential for the proper balance of the colon's intestinal flora and for our health (for the synthesis of vitamin K, the absorption of calcium, etc.).
- The low Fodmap diet phase is simply the first step in a gradual return to normal.
FODMAPs: definition
FODMAP is the English acronym for Fermentable Mono, Di, Oligosaccharides and Polyols: a category of carbohydrates poorly digested in the small intestine but essential to the bacterial flora of the colon.
Fructose in fruits and vegetables and lactose in products are FODMAPs, which are found almost everywhere in our diet. See some examples below:
| Recommended foods (low FODMAP ) | Foods to avoid (Rich in FODMAPs) |
| Vegetable oils | Fruit juice, ketchup |
| Animal proteins (meat, egg, fish) | Nuts |
| Rice, potatoes, quinoa | Wheat, lentils, beans |
| Green beans, spinach, eggplant | Fennel, peas, |
| Pineapple, grapes, melon | Apple, pear, apricot, cherries |
| Cheeses | Milk, fresh cream |
| Traditional breads | Crackers, snacks |
You don't quite understand the subtleties between "FODMAP" and "NON FODMAP"?
Don't worry, this is normal because in practice all carbohydrate foods contain them, more or less.
This is why support from a Dietician-Nutritionist is highly recommended to define and follow the treatment procedures and design coherent meals.
Remember that this phase is temporary and must be part of a larger program to rebalance your entire digestive process.
Adapt your diet?
Here are some tips to easily adapt your diet :
- In the short term:
- Soothe irritations by adopting a low FODMAP diet (2 to 4 weeks)
- Permanently change your eating habits to improve the entire digestive process
- Ensure good hydration with moderate and regular intakes outside of meals;
- Limit water consumption during meals because it dilutes gastric acid and reduces the efficiency of stomach digestion;
- Eat structured meals, sitting down, taking the time to chew.
- Avoid foods that disrupt the intestinal flora (ultra-processed foods and drinks in particular).
- Avoid snacking at any time of the day: it prevents the stomach from functioning properly and, as a result, brings a lot of poorly pre-digested nutrients into the small intestine, the beginning of many intestinal problems, including IBS.
- After 2 - 4 weeks
- Gradually reintroduce all FODMAP foods while minimizing the proportion of ultra-processed foods rich in preservatives;
- Rebalance the intestinal flora with lactic ferment cures.
- Continue to observe good eating practices.
Difference between Irritable Bowel Syndrome or SIBO?
SIBO (or Small Intestinal Bacterial Overgrowth) is a syndrome frequently associated with irritable bowel syndrome, although its expression is significantly different.
It actually refers to an overgrowth in the small intestine of bacteria that are normally found predominantly in the colon, leading to excessive fermentation, inflammation and malabsorption.
Apart from pathological causes (to be checked with your doctor in case of sudden onset), adopting the above advice is also a necessary first step to rebalance the entire digestive process and allow correction without resorting to antibiotics frequently prescribed when symptoms are acute.
Probiotics to fight irritable bowel?
Dietary supplements can reduce digestive disorders.
The Vegaflore formula from our Argalys Essentiels range combines vegan lactic flora well suited to rebalancing the microbiota.
Vegaflore contains 0.1 grams of Fructo Oligo Saccharides (FODMAP) per capsule. This amount is very low compared to dietary levels.
It is therefore possible to use Vegaflore from the initial rebalancing phase with one capsule per day, then gradually increase to one capsule/meal until intestinal transit and balance have returned to normal.
Some links to find out more:
- https://www.inserm.fr/dossier/microbiote-intestinal-flore-intestinale/
- https://www.inserm.fr/actualite/syndrome-metabolique-lien-entre-attaque-inflammatory-vasculaire-et-microbiote-intestinal
- https://www.vidal.fr/sante/nutrition/corps-aliments/digestion-aliments/intestin-grele.html
- https://presse.inserm.fr/un-ajout-alimentaire-couramment-utilise-altererait-le-microbiote-et-lenvironnement-intestinal-humain/44394/
Our ideal Essentials for IBS:
