Probiotics are live microorganisms that confer a health benefit to the host when administered in adequate amounts1. Probiotic strains are mainly found in supplements and food. The best probiotic supplements are supported by a clinical trial demonstrating their effectiveness. They also need to be provided in a sufficient dose as not all of the dose will reach your gut alive. The probiotics that do reach your gut alive can help with IBS symptoms.
What do bacteria need to sustain life?
For probiotics (beneficial bacteria) to stay alive they need moisture, nutrients, warmth, and a specific pH for that strain. It is possible for the manufacturer to put probiotics in a dormant or ‘frozen’ state though, in which they stay alive but their activity goes to sleep2. They then need the right conditions to become active again. These freeze-dried probiotics found in our supplements are put into this dormant state and then become active again when they are met with the perfect conditions our gut within the gut.
Mastering IBS Symptoms: Strategies for Relief
Irritable bowel syndrome (IBS) can have a significant impact on quality of life. It is important to have a diagnosis of IBS confirmed so that other more serious conditions such as coeliac disease and inflammatory bowel disease can be ruled out. Visiting a GP is a good start and they may refer you on to a gastroenterologist to have a look inside the gut. There are not many effective medications for IBS, so it is really worth looking at lifestyle, diet changes and probiotics to help with IBS symptoms.
Try diet changes and probiotics to help with IBS symptoms
Try eating more fibre or linseeds and upping fluid if you have constipation. Eat less fibre, less fructose, lactose, onions and garlic if you have diarrhoea. You may find that major changes are not needed. Taking a well researched probiotic supplement may also help improve your quality of life.
Aim for regular, healthy, balanced meals
Don’t leave more than four hours between meals as it may affect digestion, increase trapped wind and IBS symptoms. Try to cook from scratch, keep the portion size moderate and make sure that your plate has vegetables or salad, protein and starches in similar proportions. Your lunch should be your main meal of the day and go lighter in the evening. Don’t snack before bed.
Limit alcohol, caffeine and fizzy drinks
Stimulants like caffeine can affect bowel movements and increase the likelihood of IBS symptoms. High alcohol intakes can affect digestion and cause loose stools. Fizzy drinks contain gas which may contribute to wind and bloating.
Take your time
Eat in a calm environment, chewing your food well. Playing classical or spa music during meal times is a good idea, taste your food and eat slowly, as your saliva is the start of the digestion process, which gives your gut less work further down the line.
Take time to relax
Stress is a major cause of IBS symptoms, so relaxation therapies and behaviour management are vital. Changing your diet will not work well in the long run if stress is not managed alongside it.
Keep a food and IBS symptom diary
To help you to monitor the effect on your IBS symptoms from any diet and lifestyle changes that you have made. This can then be shown to any professionals you see too.
How are probiotics preserved?
To achieve a dormant state, probiotics can be ‘freeze-dried’ [3]. This involves quickly freezing them, then extracting the frozen water. They can then be added to capsules and/or food products. All of this means that you can confidently purchase evidence-based probiotic strains knowing that they may exhibit a health benefit!
Make changes to your diet according to your IBS symptoms
If you think that a certain food causes IBS symptoms, then eliminate it for a few weeks and then reintroduce it in small amounts and see if the IBS symptoms return. This is a great way to get your life back on track.
If you try a probiotic supplement e.g a curcumin supplement, probiotic supplement, fermented milk drink or IBS symptoms relief tablets, try one product at a time (and not with other dietary changes) for at least four weeks. Seek specialist advice if you are struggling or dietary intake becomes limited. If you have trialled a few things and are now confused and completely stuck, seek advice from a Dietitian or Nutritionist who specialises in IBS symptoms.
References:
- Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, et al. Expert consensus document: The international scientific association for probiotics and prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 2014.
- Davis C. Enumeration of probiotic strains: Review of culture-dependent and alternative techniques to quantify viable bacteria. J Microbiol Methods. 2014 Aug;103:9-17.
- Santivarangkna C, Aschenbrenner M, Kulozik U, Foerst P. Role of glassy state on stabilities of freeze-dried probiotics. J Food Sci. 2011 Oct;76(8):R152-6.