Eight foods that will trigger your IBS – and what to have instead
Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive.
Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar.
GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils.
Lactose – this is a sugar found in milk products.
Loading
The eight worst foods for IBS
1. Wheat
Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut.
'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says.
In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.'
Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods.
2. Dairy
'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers.
Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests.
'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised.
'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik.
3. Beans and legumes
Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS.
Loading
These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.'
Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest.
4. Alcohol
A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine.
Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says.
5. Spicy foods
'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti.
'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating.
6. Deep-fried or fatty foods
Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods.
'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead.
7. Coffee
Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however.
'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming.
The cause can likely be located deep within your gut microbiome.
Loading
'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity.
Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that.
8. High-FODMAP fruits and vegetables
These include:
Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower.
Onions and garlic.
Fruits like apples, cherries and mango.
Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'.
For IBS sufferers, however, they can prove problematic.
'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik.
It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation.
9. Sorbitol and xylitol
Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS.
10. Cashews and pistachios
Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP.
Can you make high-FODMAP foods easier to digest?
Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
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Sydney Morning Herald
7 days ago
- Sydney Morning Herald
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
The Age
7 days ago
- The Age
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
The Advertiser
02-07-2025
- The Advertiser
What a load of IBS: new research shows tummy troubles could be in the mind
Irritable Bowel Syndrome (IBS) affects around one in five people, according to the government's Health Direct website, but scientists now believe the mind has a lot to do with it. Shane Hodge, a former connoiseur of cheese and chocolate milkshakes, has been living with debilitating IBS symptoms for seven years since being hospitalised for food poisoning. He agrees with the new research from the University of Melbourne, and said stress, paranoia and anxiety make his IBS worse. "You're stressed and embarrassed about 'what if you poo your pants'? ... my life was a misery," the 66-year-old said. "Your head is linked to your tummy and backside, and causing great disruption in the force ...once you've had a few bad episodes of that fear, it really stuffs up your life." Read more from The Senior: IBS is a chronic and often debilitating condition, with symptoms including abdominal pain, bloating, constipation, diarrhoea and unpredictable bowel movements. Mr Hodge said he became "like a GPS" in knowing where all the closest public toilets were around town as panic would often consume him. He's now using a daily probiotic from Qiara which he said "calmed" his gut symptoms and anxiety, though he still needs to keep the cheese to an absolute minimum. A recent 6-month study from University of Melbourne found only 75 per cent of study participants were able to reduce or manage IBS symptoms through a low FODMAP diet (which restricts trigger foods like onions, garlic, apples, milk and wheat). But the study also found psychological traits like "gut-specific anxiety, personal control and perceptions of illness" might also play a role in symptoms, said Associate Professor Jessica Biesiekierski. She explained in IBS, communication between the gut and the brain can become "oversensitive to normal signals", which can cause symptoms of IBS. "Stress can make it worse. Understanding this helps guide treatments that can calm these signals and improve symptoms," Professor Biesiekierski said. The research team is now launching a world-first international clinical trial to see if a type of brain-training - exposure-based cognitive behavioural therapy (CBT) - makes a difference. "CBT helps people with IBS retrain how their brain responds to gut symptoms and feared foods, reducing anxiety and avoidance through gradual exposure," said Professor Biesiekierski. "Unlike the low FODMAP diet, which works by avoiding trigger foods, CBT can help patients reduce fear and avoidance by gradually reintroducing those same foods." The trial will be a collaboration between the University of Melbourne, Monash University, Harvard Medical School, Massachusetts General Hospital and Karolinska Institute. Around 200 participants will take part in 12 weeks of treatment entirely online from their own homes. Share your thoughts in the comments below, or send a Letter to the Editor by CLICKING HERE. Irritable Bowel Syndrome (IBS) affects around one in five people, according to the government's Health Direct website, but scientists now believe the mind has a lot to do with it. Shane Hodge, a former connoiseur of cheese and chocolate milkshakes, has been living with debilitating IBS symptoms for seven years since being hospitalised for food poisoning. He agrees with the new research from the University of Melbourne, and said stress, paranoia and anxiety make his IBS worse. "You're stressed and embarrassed about 'what if you poo your pants'? ... my life was a misery," the 66-year-old said. "Your head is linked to your tummy and backside, and causing great disruption in the force ...once you've had a few bad episodes of that fear, it really stuffs up your life." Read more from The Senior: IBS is a chronic and often debilitating condition, with symptoms including abdominal pain, bloating, constipation, diarrhoea and unpredictable bowel movements. Mr Hodge said he became "like a GPS" in knowing where all the closest public toilets were around town as panic would often consume him. He's now using a daily probiotic from Qiara which he said "calmed" his gut symptoms and anxiety, though he still needs to keep the cheese to an absolute minimum. A recent 6-month study from University of Melbourne found only 75 per cent of study participants were able to reduce or manage IBS symptoms through a low FODMAP diet (which restricts trigger foods like onions, garlic, apples, milk and wheat). But the study also found psychological traits like "gut-specific anxiety, personal control and perceptions of illness" might also play a role in symptoms, said Associate Professor Jessica Biesiekierski. She explained in IBS, communication between the gut and the brain can become "oversensitive to normal signals", which can cause symptoms of IBS. "Stress can make it worse. Understanding this helps guide treatments that can calm these signals and improve symptoms," Professor Biesiekierski said. The research team is now launching a world-first international clinical trial to see if a type of brain-training - exposure-based cognitive behavioural therapy (CBT) - makes a difference. "CBT helps people with IBS retrain how their brain responds to gut symptoms and feared foods, reducing anxiety and avoidance through gradual exposure," said Professor Biesiekierski. "Unlike the low FODMAP diet, which works by avoiding trigger foods, CBT can help patients reduce fear and avoidance by gradually reintroducing those same foods." The trial will be a collaboration between the University of Melbourne, Monash University, Harvard Medical School, Massachusetts General Hospital and Karolinska Institute. Around 200 participants will take part in 12 weeks of treatment entirely online from their own homes. Share your thoughts in the comments below, or send a Letter to the Editor by CLICKING HERE. Irritable Bowel Syndrome (IBS) affects around one in five people, according to the government's Health Direct website, but scientists now believe the mind has a lot to do with it. Shane Hodge, a former connoiseur of cheese and chocolate milkshakes, has been living with debilitating IBS symptoms for seven years since being hospitalised for food poisoning. He agrees with the new research from the University of Melbourne, and said stress, paranoia and anxiety make his IBS worse. "You're stressed and embarrassed about 'what if you poo your pants'? ... my life was a misery," the 66-year-old said. "Your head is linked to your tummy and backside, and causing great disruption in the force ...once you've had a few bad episodes of that fear, it really stuffs up your life." Read more from The Senior: IBS is a chronic and often debilitating condition, with symptoms including abdominal pain, bloating, constipation, diarrhoea and unpredictable bowel movements. Mr Hodge said he became "like a GPS" in knowing where all the closest public toilets were around town as panic would often consume him. He's now using a daily probiotic from Qiara which he said "calmed" his gut symptoms and anxiety, though he still needs to keep the cheese to an absolute minimum. A recent 6-month study from University of Melbourne found only 75 per cent of study participants were able to reduce or manage IBS symptoms through a low FODMAP diet (which restricts trigger foods like onions, garlic, apples, milk and wheat). But the study also found psychological traits like "gut-specific anxiety, personal control and perceptions of illness" might also play a role in symptoms, said Associate Professor Jessica Biesiekierski. She explained in IBS, communication between the gut and the brain can become "oversensitive to normal signals", which can cause symptoms of IBS. "Stress can make it worse. Understanding this helps guide treatments that can calm these signals and improve symptoms," Professor Biesiekierski said. The research team is now launching a world-first international clinical trial to see if a type of brain-training - exposure-based cognitive behavioural therapy (CBT) - makes a difference. "CBT helps people with IBS retrain how their brain responds to gut symptoms and feared foods, reducing anxiety and avoidance through gradual exposure," said Professor Biesiekierski. "Unlike the low FODMAP diet, which works by avoiding trigger foods, CBT can help patients reduce fear and avoidance by gradually reintroducing those same foods." The trial will be a collaboration between the University of Melbourne, Monash University, Harvard Medical School, Massachusetts General Hospital and Karolinska Institute. Around 200 participants will take part in 12 weeks of treatment entirely online from their own homes. Share your thoughts in the comments below, or send a Letter to the Editor by CLICKING HERE. Irritable Bowel Syndrome (IBS) affects around one in five people, according to the government's Health Direct website, but scientists now believe the mind has a lot to do with it. Shane Hodge, a former connoiseur of cheese and chocolate milkshakes, has been living with debilitating IBS symptoms for seven years since being hospitalised for food poisoning. He agrees with the new research from the University of Melbourne, and said stress, paranoia and anxiety make his IBS worse. "You're stressed and embarrassed about 'what if you poo your pants'? ... my life was a misery," the 66-year-old said. "Your head is linked to your tummy and backside, and causing great disruption in the force ...once you've had a few bad episodes of that fear, it really stuffs up your life." Read more from The Senior: IBS is a chronic and often debilitating condition, with symptoms including abdominal pain, bloating, constipation, diarrhoea and unpredictable bowel movements. Mr Hodge said he became "like a GPS" in knowing where all the closest public toilets were around town as panic would often consume him. He's now using a daily probiotic from Qiara which he said "calmed" his gut symptoms and anxiety, though he still needs to keep the cheese to an absolute minimum. A recent 6-month study from University of Melbourne found only 75 per cent of study participants were able to reduce or manage IBS symptoms through a low FODMAP diet (which restricts trigger foods like onions, garlic, apples, milk and wheat). But the study also found psychological traits like "gut-specific anxiety, personal control and perceptions of illness" might also play a role in symptoms, said Associate Professor Jessica Biesiekierski. She explained in IBS, communication between the gut and the brain can become "oversensitive to normal signals", which can cause symptoms of IBS. "Stress can make it worse. Understanding this helps guide treatments that can calm these signals and improve symptoms," Professor Biesiekierski said. The research team is now launching a world-first international clinical trial to see if a type of brain-training - exposure-based cognitive behavioural therapy (CBT) - makes a difference. "CBT helps people with IBS retrain how their brain responds to gut symptoms and feared foods, reducing anxiety and avoidance through gradual exposure," said Professor Biesiekierski. "Unlike the low FODMAP diet, which works by avoiding trigger foods, CBT can help patients reduce fear and avoidance by gradually reintroducing those same foods." The trial will be a collaboration between the University of Melbourne, Monash University, Harvard Medical School, Massachusetts General Hospital and Karolinska Institute. Around 200 participants will take part in 12 weeks of treatment entirely online from their own homes. Share your thoughts in the comments below, or send a Letter to the Editor by CLICKING HERE.
