Irritable bowel syndrome is a chronic inflammatory bowel condition. It affects about 12.5% of the population in Germany. Women are twice as likely as men to suffer from this condition.
Common symptoms of irritable bowel syndrome include abdominal pain, flatulence, and diarrhea or constipation. These symptoms often worsen during periods of stress.
One possible cause is an imbalance in the gut flora. Our typical Western diet, which is often high in carbohydrates and low in dietary fiber, can disrupt the balance of bacteria in the gut. Chemical medications like antibiotics further disrupt the natural balance of beneficial bacteria in the gut.
If the gut flora is damaged over a longer period, the intestinal mucosa can become compromised and permeable (Leaky Gut Syndrome). Toxins and pathogens may then leak out and enter the bloodstream. In response, the body increases production of immune cells and their inflammation-promoting messenger substances in the gut, which irritates the intestinal nerves and contributes to irritable bowel syndrome.
Irritable Bowel Syndrome Therapy
Since stress and pressures are rarely eliminated in the short term, The most effective way to manage irritable bowel syndrome is through the right diet.
It’s important to avoid potentially irritating foods such as certain carbohydrates and specific types of sugar, while also including gut-soothing foods in your meals. Those who follow this approach consistently can successfully control their irritable bowel symptoms.
If you have irritable bowel syndrome, you should avoid so-called FODMAP foods. FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
This refers to rapidly fermentable carbohydrates found in sweets, bread (especially wheat-based), dairy products, stone fruits, or cabbage.
The following foods should therefore be avoided if you have irritable bowel syndrome:
- Easily fermentable carbohydrates, especially white flour products such as toast bread
- Gas-producing vegetables such as legumes (peas, beans), cabbage, onions
- Fruits high in fructose: apples, pears, watermelon, overripe bananas
- Beverages: carbonated drinks, coffee, alcohol
- Lactose-containing products: milk, yogurt, cream Cheese
- Sugar and sugar substitutes
- High-fat foods such as fried items, sausage, and fatty meats
- Spicy seasonings
Home Remedies for Irritable Bowel Syndrome
When treating irritable bowel syndrome, some natural home remedies have shown great benefits. These include water-soluble dietary fiber like psyllium husks, collagen- and amino acid-rich bone broth, and, if needed, probiotics.
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Bone broth
Bone broth simmered for 20 hours is packed with collagen, amino acids, and minerals that help soothe the intestinal lining and can ease the symptoms of irritable bowel syndrome. For irritable bowel syndrome, it is recommended to drink a cup of bone broth daily.
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Bone Broth Concentrate (440g)
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- Vegetables such as carrots, parsnips, potatoes. They contain dietary fiber (prebiotics) and thereby promote good gut bacteria.
- Whole grain products: whole grain pasta and rice, oat flakes
- Natural rice
- Coconut products (e.g., coconut oil, fat) help combat the growth of bacteria, yeast, and mushrooms in the gut.
- Herbal tea: Soothes the gut (e.g., nettle tea, rose hip tea)
- Low-fructose fruit: Strawberries, blueberries, apricots are low in sugar and thereby promote good gut bacteria.
- Nuts, seeds & Seeds: Chia seeds, flaxseeds, flax pulp
- Oils such as olive oil, flaxseed oil, and walnut oil have anti-inflammatory properties
We have prepared a handy PDF list of the most important foods for managing irritable bowel syndrome just for you. Print it now and pin it to your fridge: >> Irritable Bowel Syndrome Nutrition List PDF <<
L-Glutamine
The amino acid L-glutamine, found for example in bone broth or collagen powder from pasture-raised sources, provides vital energy for the regeneration of intestinal cells. This means glutamine can help speed up the healing of damaged intestinal linings.
Probiotics
Probiotic bacteria can be a valuable support in the treatment of irritable bowel syndrome. Particularly those bacteria that, through their metabolic products, help displace harmful bacteria and improve the gut flora.
Medications
Treating irritable bowel syndrome with chemically produced medications is not effective because these drugs tend to promote inflammation.
Getting Rid of Irritable Bowel – Personal Experiences
“When my gastroenterologist diagnosed me with irritable bowel syndrome two years ago, I was feeling pretty bad. I often experienced cramping stomach pains at night, and my bowel movements were very loose and uncontrollable. And the more stress I had at work, the worse the symptoms became.
For treatment, my doctor recommended a radical change in my diet, which we then put into practice. That might sound quite tough, but it really wasn’t. In the end, we eliminated many inflammation-triggering foods like milk, white bread, legumes, and sugar from my everyday diet and added some foods that help soothe irritable bowel syndrome and its symptoms.
Alongside various vegetables, whole-grain bread, flaxseed oil, and teas, it was especially the Jarmino bone broth that made a big difference for me. Today I feel much better and like a new person.” - Ina, Berlin
My Experience Healing Irritable Bowel Syndrome
“For a long time, I struggled with flatulence and diarrhea but didn’t give it much thought. When it started getting worse and my bowel movements became so sudden that I barely made it to the bathroom, I finally decided to see a doctor. The doctor ran several tests, including blood work, a lactose challenge test, and even a colonoscopy. Luckily, since nothing serious was found, my doctor concluded that I most likely have irritable bowel syndrome.
At first, I didn’t even know what that meant because I had never heard of it before. He then explained everything to me, and we agreed on a therapy using natural home remedies along with a change in my diet. Medications, on the other hand, tend to promote inflammation and are therefore not suitable for therapy — they can even worsen irritable bowel syndrome.
Bone broth played an important role in the treatment, something I had never heard of before. By slowly simmering beef bones for a long time, the broth becomes especially rich in minerals and nutrients like collagen and the amino acid glutamine, which help calm inflammation in the intestines. Since then, I have been drinking half a cup of bone broth every night before bed. Not only does the broth taste delicious, but it has also significantly improved my symptoms, especially my diarrhea and pain.” - Michael, Heilbronn
 | “I recommend bone broth to many of my patients suffering from irritable bowel syndrome.” - Dr. med. Birgit Gergelify (Specialist in Internal Medicine, Gastroenterology, Rheumatology, and Nutritional Medicine) |
Our recommended bone broth for irritable bowel syndrome
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Beef Bone Broth |
Bone Broth Concentrate |
Sources:
- Icks, A., Haasters, B., Enck, P., Rathmann, W., Giani, G.: Prevalence of functional bowel disorders and related health care seeking behaviour. Z. Gastroenterol. 40 (2002), 177–183.
