Understanding and managing Irritable Bowel Syndrome

Abdominal pain, excessive gas, bloating, diarrhoea and constipation – these are the symptoms associated with Irritable Bowel Syndrome, or IBS for short.* If you are wincing, you may be among the roughly 8% of South Africans (around 4,6 million)1,2 who suffer from IBS, who have reported that on average they had suffered with IBS symptoms at least 1 day per week in the last 3 months.1 It is important to note that IBS is not a disease, but rather a functional disorder, meaning an abnormal function of the bowels, that results in a number of digestive symptoms.1  If you, or a family member, have been diagnosed with IBS, knowing more about it can help you manage it more effectively.

What is IBS?

As mentioned, IBS is a chronic digestive disorder. In other words, it affects the stomach and intestines, which forms part of your digestive system. IBS is also known as a spastic bowel, irritable colon or nervous stomach, since symptoms often happen when you’re feeling emotional stress, tension and anxiety. As it is a chronic condition, there is no cure for it and it needs to be managed over the long term.

Common IBS Symptoms

The symptoms of IBS can vary from person to person, but usually include the following, experienced regularly over a long time:

• Abdominal pain, cramping or bloating that is related to passing a bowel movement
• Changes in appearance of bowel movement
• Erratic bowel movements
• Possible causes

What Causes IBS?

Although the exact causes of IBS are still being researched, we now understand that many factors play a role in its onset, including the following:

• Genetics: IBS tends to run in families
• Gut-brain axis dysfunction: The nerves controlling digestion may become hypersensitive to stress or overstimulation
• Lifestyle triggers: Caffeine, alcohol, smoking, and poor eating habits can worsen symptoms
• Infections: Post-infectious IBS may occur after bacterial or viral gastroenteritis
• Gut flora imbalance: Dysbiosis or small intestinal bacterial overgrowth (SIBO) can disrupt digestion
• Stress and trauma: Emotional health plays a significant role in gut function

IBS Symptoms and Treatment: Managing IBS Naturally

While there’s no cure for IBS, you can significantly reduce symptoms with a personalised and consistent routine. Here are key strategies:

1. Identify Triggers

Keeping a wellness diary helps you track what worsens your symptoms. Log your meals, emotional stressors, sleep patterns, and bowel habits.

2. Eat for Gut Health

Support your digestive system with gut-friendly foods and supplements such as:

• Fibre: Soluble fibre can help regulate bowel movements
• Probiotics and Prebiotics: Encourage healthy gut flora
• Herbal support: Peppermint oil, chamomile, and fennel are known to calm the digestive tract
• Digestive enzymes: Assist in the breakdown of food

3. Prioritise Stress Management

The gut and brain are closely connected. Stress can worsen symptoms, so relaxation is key:

• Practice yoga or meditation
• Use deep-breathing exercises
• Spend time outdoors or doing calming activities
• Get regular, gentle exercise

Managing IBS starts with knowledge. By understanding how your gut reacts to stress, food, and lifestyle changes, you can build a personalised plan to feel your best. Natural remedies — like those found in Spasmopep® — offer gentle, effective support for ongoing digestive wellness.