So what causes irritable bowel syndrome? It turns out that experts do not know the exact answer to this question. According to the center of the University of Maryland, when examining patients with IBS, their organs appear to be completely healthy. This is why most doctors believe that this syndrome may be due to hypersensitive nerves in the gut or intestinal bacteria. But regardless of the underlying cause of IBS, experts have pinpointed exactly what causes indigestion in many women. Here are seven of the silliest reasons why you might experience a gurgling in your gut.
You eat too much bread and pasta
“Some people assume that gluten is to blame. But they are actually fructans, the products of fructosylation of sucrose, which most often cause problems in IBS sufferers,” says gastroenterologist Daniel Motola.
If you have irritable bowel syndrome, it’s best to limit your intake of fructan-containing wheat products, such as bread and pasta. Fructans are also found in onions, garlic, cabbage, broccoli, pistachios, and asparagus.
You spend the evening with a glass of wine
The sugars found in different drinks can vary greatly and serve as food for intestinal bacteria, leading to fermentation and the creation of excess gas and bloating. In addition, alcoholic beverages can harm beneficial gut bacteria. Ideally, you should stop drinking alcohol altogether. Pay attention to how much you can drink before irritable bowel symptoms start so you know your limit.
You have a vitamin D deficiency
A recent study published in the European Journal of Clinical Nutrition found a high prevalence of vitamin D deficiency, and this vitamin is essential for gut health and immune function for people with IBS. The study also found that participants who took vitamin D supplements experienced improvements in symptoms such as bloating, diarrhea, and constipation.
Get your vitamin D tested so your healthcare provider can provide you with the right supplements for your body’s needs.
You don’t sleep enough
A 2014 study published in the Journal of Clinical Sleep Medicine found that in women with IBS, poor sleep causes worse abdominal pain, fatigue, and restlessness the next day. Thus, any disruption to your sleep affects the microbiomes (organisms) of the gut.
Practicing healthy sleep habits, consistently going to bed and waking up at the same time, can improve the annoying symptoms of IBS, keep your gut health in check, and reduce your stress and anxiety levels.
You’re not a big fan of exercise
Sedentary people tend to perceive irritable bowel syndrome as more significant than those who exercise at least three times a week. According to a recent study from the University of Illinois, exercise can increase the production of good bacteria in your gut, regardless of diet type. They can also stimulate normal bowel contractions to help manage constipation and slow down contractions to help fight diarrhea.
Try to exercise for 20 to 60 minutes 3-5 times a week. Walking, cycling, yoga, or even Tai Chi are all great options for relieving symptoms.
Do you have critical days?
For many women with IBS, symptoms tend to worsen with the onset of their period due to the two main female hormones, estrogen and progesterone. Both can slow down the gastrointestinal tract, meaning food passes more slowly. This entails constipation and bloating, especially if you don’t eat enough fiber and don’t drink enough water. Thus, the speeding up and slowing down of the bowels due to these hormones may be enough to make you feel uncomfortable.
Start tracking your IBS symptoms as they relate to your menstrual cycle. This can help you figure out your diet and lifestyle, making appropriate adjustments and adjusting them for your cycle. For example, try eliminating gas-causing foods a few days before your period starts, or even earlier.
you are very tense
Stress is a major cause of IBS because many of us keep tension literally in our gut. This tension causes muscle spasms and can easily escalate into gastrointestinal problems. In fact, most serotonin is found in the gut, which is why selective serotonin reuptake inhibitors are often used to treat IBS, not just depression and anxiety.
If you are stressed or suffer from depression or anxiety, relief from stomach problems will be a bonus to calming down. Talk to your doctor about stress management techniques and take steps to stop worrying. Practice meditation, find relaxing hobbies, or meet up with your friends more often.