Irritable bowel syndrome & digestive complaints: how to bring calm back to your belly

A constant rumbling, a painfully bloated belly or unpredictable trips to the toilet: anyone suffering from irritable bowel syndrome (IBS) or chronic digestive complaints knows how massively these symptoms can restrict quality of life. Often everyday life is planned around proximity to the nearest toilet, and eating turns from a pleasure into a constant source of danger.

But digestive problems are not an unalterable fate. In this article we look at what throws your gut off balance and with which targeted nutrition and everyday strategies you can finally bring calm back to your core.

What actually is irritable bowel syndrome?

Irritable bowel syndrome is a so-called functional disorder of the gut. This means: although no organic damage or inflammation is found during medical examinations (such as a colonoscopy), the gut does not function properly. It is literally "irritated" and reacts oversensitively to normal stimuli such as distension from food gases or stress.

The symptoms differ extremely from person to person, but usually include:

• Flatulence and a strong bloated belly (meteorism)
• Cramp-like abdominal pain
• Changing bowel habits (diarrhoea, constipation or an alternation of both)
• A feeling of incomplete bowel emptying

The biggest triggers for digestive complaints

To tackle the problem at the root, you have to understand what triggers your gut. Usually it is an interplay of several factors.

Trigger factor

What happens in the body

Typical triggers

Nutrition

Hard-to-digest carbohydrates ferment in the large intestine and produce gases that distend the gut.

Onions, garlic, wheat, artificial sweeteners, heavily processed foods.

Stress & psyche

The "gut-brain axis" reports stress directly to the digestive system. Digestion is slowed down or accelerated.

Professional pressure, anxieties, lack of sleep, emotional strain.

Eating behaviour

Anyone who eats hastily swallows a lot of air and deprives the stomach of important preliminary work through a lack of chewing.

Eating in front of the screen, "to-go" meals, portions that are too large.

4 strategies for a relaxed gut

When the doctor has ruled out serious illnesses (such as coeliac disease or chronic inflammatory bowel diseases), you can become active yourself.

1. The low-FODMAP diet

FODMAPs are certain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine and fermented in the large intestine by bacteria with strong gas formation. A temporary low-FODMAP diet (avoiding foods such as apples, wheat, lentils, onions) over 2 to 6 weeks often helps extremely effectively to calm the gut. Afterwards the foods are gradually reintroduced in order to test the individual tolerance thresholds.

2. Soluble vs. insoluble fibre

Fibre is important, but with an irritable bowel the type matters. Insoluble fibre (as in coarse wholemeal bread or wheat bran) can additionally irritate a sensitive gut. Soluble fibre on the other hand (as in oat flakes, psyllium husks or linseed) forms a gentle gel that regulates bowel movements – whether in the case of diarrhoea or constipation.

3. The power of chewing

Digestion does not begin in the stomach, but in the mouth. Your saliva contains enzymes (amylases) that already break down carbohydrates. If you chew each bite 20 to 30 times, until a liquid pulp forms, you take a massive amount of work off your stomach and gut and dramatically reduce flatulence.

4. Stimulating the vagus nerve

The vagus nerve is your body's rest nerve and controls digestion. When you are stressed, this nerve is blocked. Take a minute before every meal to breathe deeply into your belly and out again five times. This signals to your nervous system: "The danger is over, we can now digest safely."

Turn your passion into your profession: the nutrition coach training of the update Akademie

If you have experienced yourself how strongly nutrition influences our well-being and our health, you may have already thought about passing on this knowledge professionally. This is exactly where the nutrition coach training of the update Akademie comes into play.

A healthy gut, the right distribution of nutrients and the psychological aspects of eating behaviour – all of this requires sound, evidence-based knowledge. The update Akademie offers you precisely this foundation:

• Maximally flexible: Thanks to the modern blended-learning concept (a clever mix of online theory and exciting practical days), the training integrates perfectly into your professional and family everyday life.
• Highest quality standards: You do not just learn any diet trends, but scientifically founded nutritional science. The update Akademie is one of the most renowned addresses in Switzerland and certified to the highest industry standards (ISO, SVBO).
• Practice-oriented coaching: You not only learn what a nutrition plan must contain, but also how to psychologically support people in changing their habits in the long term.

Whether you want to expand your portfolio as a Personal Trainer, are planning a lateral entry into the health industry or want to use the knowledge for your own family – the training to become a nutrition coach at the update Akademie is your springboard into a healthier future.

Frequently asked questions (FAQ) about gut health

Do probiotics really help with an irritable bowel?

Probiotics (living bacterial strains) can bring great relief to many IBS patients, as they positively influence the microbiome in the gut. However, there is no "one" probiotic for everyone. Some strains help specifically against diarrhoea, others against flatulence. It is worthwhile, after medical consultation, to test specific, high-quality preparations for four to twelve weeks.

With an irritable bowel, do I have to avoid gluten forever?

Not necessarily. Many people with an irritable bowel do not react at all to the sticky protein "gluten" (as is the case with coeliac disease), but to the FODMAPs (fructans) contained in wheat. It is often sufficient to reduce wheat-containing products or to switch to traditionally produced sourdough bread, since the long dough process already breaks down the problematic fructans.

Can coffee trigger digestive complaints?

Yes. Coffee strongly stimulates the motor function of the gastrointestinal tract and increases gastric acid production. For people with too fast a transit (tendency to diarrhoea) or a sensitive stomach, coffee can be a strong trigger. Switching to decaffeinated coffee or lower-acid roasts (espresso coffee is often better tolerated than filter coffee) can already make a big difference here.