Irritable bowel syndrome – a result of stress?

Why an irritated bowel can affect anyone and how you can escape the unhealthy spiral in time.

Irritable bowel syndrome, medically known as irritable bowel syndrome (IBS), affects approximately 10-15% of the population worldwide. It is particularly common in women, with the condition usually beginning in young adulthood and often continuing into old age. Studies show that approximately 20-40% of those affected are older than 50 years, suggesting a possible link between age and the severity of symptoms. People with IBS experience not only physical complaints such as abdominal pain and indigestion, but also significant psychological distress such as anxiety and depression. These symptoms can significantly affect quality of life and increase the risk of other diseases.

happy organ intestine

The gut is not only a digestive organ, but also has its own nervous system, the so-called enteric nervous system or "gut brain". It contains over 100 million nerve cells, more than the spinal cord, and can act independently of the brain. Fascinatingly, the gut produces around 95% of the serotonin that circulates in the body. Serotonin is known as the "happy hormone" and plays an essential role in regulating mood and emotions. It is therefore hardly surprising that our gut instinct is often closely linked to our emotional state.

The influence of emotions on the intestines: When stress causes stomach pain

The close connection between our emotions and gut health can be explained by the so-called gut-brain axis. This bidirectional communication system allows the gut and brain to interact and influence each other. In stressful situations, the brain activates the sympathetic nervous system, which releases stress hormones such as adrenaline and cortisol. These hormones can cause the gut muscles to either contract or relax, leading to symptoms such as abdominal cramps, diarrhea or constipation.

The intestinal barrier: More than just a protective wall
The intestinal barrier is a crucial structure that prevents harmful substances, bacteria, and undigested food particles from entering the bloodstream. It is made up of a layer of epithelial cells that are tightly connected to one another, as well as a layer of mucus that covers these cells. However, with chronic stress or an unbalanced diet, this barrier can become permeable - a condition known as "leaky gut." A leaky gut can trigger inflammation throughout the body and increase the risk of autoimmune diseases such as Crohn's disease. Crohn's disease is a chronic inflammatory bowel disease in which the immune system mistakenly attacks healthy intestinal tissue, causing severe inflammation and pain.

Two main nerves of the intestine: Who does what?
In the context of the gut-brain axis, two main nerves play a central role: the vagus nerve and the enteric nerve. The vagus nerve, the longest nerve in the autonomic nervous system, connects the brain to the gut and enables bidirectional communication. It is responsible for regulating digestive processes and controlling the immune system. The enteric nerve, on the other hand, is part of the nerve network in the gut itself and controls local reflexes such as peristalsis - the wave-like movement that transports food through the gut. While the vagus nerve forms a kind of "bridge" to the brain, the enteric nerve acts autonomously and independently.

Am I stressed? A guide.

Emotional stress can manifest itself in many ways, often more subtle than physical stress. Here are the top ten signs that may indicate you are emotionally stressed:

1. Irritability and shortness of breath : You become irritated easily or feel annoyed by little things that would not normally bother you.
2. Sleep problems : Difficulty falling asleep, difficulty staying asleep, or feeling unrested despite getting enough sleep may be signs.
3. Tiredness and exhaustion : A persistent feeling of tiredness or exhaustion, even after periods of rest.
4. Difficulty concentrating : Difficulty concentrating, staying focused, or making decisions.
5. Changes in eating habits : eating too much or too little, unusual appetite, or changes in preferences.
6. Social withdrawal : You withdraw from friends and family, avoid social interactions, or have less interest in activities that you once enjoyed.
7. Feeling overwhelmed : A constant feeling of being overwhelmed or inadequate, even when performing everyday tasks.
8. Mood swings : Frequent mood swings that change from sadness to anger or anxiety.
9. Physical symptoms : Vague physical complaints such as headaches, stomach problems or muscle tension that have no clear physical cause.
10. Pessimism or hopelessness : An overwhelming feeling of hopelessness or a very pessimistic view of life and the future.

How to calm your gut

• Reduce stress: Chronic stress can weaken the intestinal barrier and promote inflammation. Regular relaxation techniques such as meditation, yoga or autogenic training help to reduce stress levels and promote intestinal health.
• Probiotics and prebiotics: Probiotics are beneficial bacteria that support the balance of the intestinal flora. They can help relieve the symptoms of irritable bowel syndrome. Prebiotics, such as inulin and oligofructose, are indigestible fibers that serve as food for these bacteria. Both should be included in a balanced diet.
• Diet rich in fiber: A sufficient intake of fiber is essential for healthy digestion. Whole grain products, fruit and vegetables promote intestinal movement and support the intestinal flora.
• Regular exercise: Physical activity promotes digestion and reduces stress hormones. Daily walks or light sports such as swimming or cycling can already have a positive effect.
• Pay attention to your emotions: Emotional health is just as important as physical health. Seek support, whether it's through talk therapy, support groups, or creative hobbies that bring you joy.

The right diet

For irritable bowel syndrome (IBS), proper nutrition is often the most effective way to relieve symptoms such as bloating, abdominal pain, and diarrhea. While medications and drugstore products can provide short-term relief, they often only aim to treat symptoms without addressing the underlying causes. A targeted change in diet, particularly reducing foods high in FODMAPs, can help stabilize digestion and minimize triggers of discomfort. This natural and holistic approach not only promotes long-term symptom relief, but also supports overall health and well-being without the side effects that can accompany medication.

FODMAPs briefly explained
FODMAPs are a group of short-acting carbohydrates and sugar alcohols that are poorly absorbed in the small intestine and are therefore fermented in the large intestine. This can lead to gastrointestinal complaints such as bloating, abdominal pain, diarrhea and constipation. FODMAPs include the following groups:

1. Oligosaccharides : fructans (in wheat, onions, garlic) and galactans (in legumes).
2. Disaccharides : Lactose (in dairy products).
3. Monosaccharides : fructose (in some fruits, honey).
4. Polyols : sugar alcohols such as sorbitol and mannitol (found in some fruits, vegetables, artificial sweeteners).

Here is a table of 30 key foods that contain high amounts of FODMAPs and should be avoided on a low FODMAP diet:

This table includes some of the most common high FODMAP foods. Individuals who are sensitive to FODMAPs should reduce or avoid these foods in their diet to help relieve symptoms. However, it is important to start a low FODMAP diet under the guidance of a dietitian or doctor to ensure the diet continues to be balanced and nutrient-dense.

Less is more
If you have acute irritable bowel syndrome (IBS), certain foods can help relieve symptoms. Here are five of the most important foods that can help with acute irritable bowel syndrome:

1. Oatmeal : Oatmeal is rich in soluble fiber, which is gentle on digestion and can help regulate stool. It has a soothing effect on the gastrointestinal tract and can reduce bloating and pain.
2. Bananas : Bananas are easy to digest and a good source of potassium. They can help reduce diarrhea and are often well tolerated by people with irritable bowel syndrome.
3. Herbal teas (eg peppermint or chamomile) : Herbal teas, especially peppermint and chamomile tea, have a calming effect on the gastrointestinal tract. They can relieve cramps and have anti-inflammatory effects.
4. Zucchini : Zucchini is a mild vegetable that is low in FODMAPs, which often trigger irritable bowel symptoms. They are easy to digest and can be easily incorporated into various dishes.
5. Chicken Breast : Lean proteins like chicken breast are easily digestible and rarely cause discomfort in people with irritable bowel syndrome. They are a good source of protein that fuels the body without putting a strain on the gastrointestinal tract.

These foods are generally well tolerated, but it is important to note that everyone reacts to foods differently. It may be helpful to keep a food diary and identify individual triggers.

Conclusion: What you can take away for yourself

Irritable bowel syndrome is a complex condition that goes far beyond gastrointestinal complaints. The close connection between the gut and the brain shows how important it is to pay attention to emotional health in order to alleviate physical symptoms. With a combination of healthy eating, regular exercise and stress management, you can improve your gut health in the long term. Remember that you are not alone - many people share this suffering and there are numerous strategies to make everyday life with irritable bowel syndrome more pleasant. Take care of your body and your soul, because the two are inextricably linked.