Symptoms of irritable bowel syndrome include abdominal pain, diarrhea, and gas.getty images bank
Jesse Wong talks about his battle with spasmodic colon
Written by Kwak Young-soo
Jesse Wong, gut health expert and registered dietitian who specializes in irritable bowel syndrome / Provided by Jesse Wong
Imagine waking up one day to a constant feeling of discomfort in your gut and a sense of chaos that wreaks havoc on your daily life without warning. This invisible enemy, known as irritable bowel syndrome (IBS), plagues his 10 to 15 percent of the world's population with unpredictable symptoms such as abdominal pain, diarrhea, and gas.
Even celebrities such as “Spider-Man” actress Kirsten Dunst and supermodel Tyra Banks, known for following strict diet and workout routines, have faced the challenge of IBS, for which there is no known cure. and many people are simply told “as follows.” Live with it. ”
Hong Kong-born, Seattle-based nutritionist Jessie Wong knows this all too well, as she and her husband have suffered from irritable bowel syndrome for more than a decade.
Wong's husband was studying for his doctorate in the United States when he felt symptoms and went to see a doctor at the university who told him that it was just irritable bowel syndrome and that he needed to learn how to live with it. “You have to do it,” he said.
His case was not typical because he was diagnosed with the disease early. Studies show that on average, it takes more than six years from the onset of symptoms to a doctor's visit and testing to a definitive diagnosis of IBS.
Wong also started battling irritable bowel syndrome in 2016 when she was pregnant with her second child. She experienced constipation, cramps, and lower abdominal bloating. “She had no guidance on what to do,” she said.
This lack of guidance led Wong to pursue a career in nutrition from accountancy, driven by a desire to positively impact health and well-being. She was already transitioning into her career as a nutritionist when Ms. Wong started experiencing discomfort from irritable bowel syndrome.
“I studied business and finance in college, got a master's degree in accounting, and worked for one of the big four accounting firms. But it wasn't a good fit,” she said.
Motivated by a long-standing interest in health care and a commitment to promoting positive impacts on well-being, Wong returned to school for an additional five years to study nutrition.
During that time, the gastroenterologist recommended the couple a low-FODMAP diet.
FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyalcohols,” which are short-chain carbohydrates that are difficult to digest and are found in a variety of vegetables, fruits, milk, and wheat.
After passing through the small intestine, the poorly absorbed sugars from these foods enter the colon where they are fermented by bacteria, releasing gas and expanding the intestines, causing gas buildup, bloating, and pain.
Lactose, found in dairy products, fructose, a sugar found in many plant foods, and polyols, a sugar alcohol found in certain fruits, vegetables, and sugar-free sweeteners, can cause water retention in the intestines, leading to loose stools and It can cause loose stools. diarrhea.
Mr Wong then received training in the FODMAP diet at Monash University in Australia, where he developed the FODMAP diet and realized it was only a temporary solution to managing his symptoms.
Determined to find a more holistic approach, the gut health dietitian shares her 3-step guide to combating IBS on her popular social media channels, including her website ibsfreedom.org and her Instagram account, which has around 47,000 followers. Outlined the strategy.
The first step she recommends is identifying your food triggers.
“The goal is to eliminate and reintroduce FODMAP groups and see the tolerance levels in each group. Then you can tailor the diet to the individual,” she said.
Wong's Instagram account has several resources for IBS patients who want to try a low FODMAP diet.captured from instagram
There are four types of IBS: IBS constipation, IBS diarrhea, IBS mixed intestinal type, and IBS unclassified. Wong said the exact cause of IBS is unknown, but there are several factors that can trigger the condition, including dehydration, low fiber intake, lack of sleep and high stress levels.
Next, learn how to optimize your gut microbiome to improve gut function and health.
“What really helps is staying hydrated… drinking a glass or two of water when you wake up,” she says.
“What I really recommend is eating more vegetables and fruits at every meal. If you're getting two to three different vegetables per meal at lunch and dinner, you're on target for fiber (25 to 35 grams. “You're more likely to be able to achieve your daily fiber intake), and that really helps improve intestinal motility,” she says, “and it really helps improve intestinal motility,” she says, “and it really helps improve intestinal motility,” she says, “and it really helps improve intestinal motility,” which extends from the mouth to the throat, esophagus, stomach, small intestine, and large intestine. , and mentioned the movement of food into the body and out of the body.
Next, strengthen the gut-brain connection and make lifestyle changes.
“Improving sleep, reducing stress and finding appropriate exercise are fundamental things that can help improve intestinal motility and manage diarrhea and constipation,” she said.
She recommends deep diaphragmatic breathing. This “stimulates the vagus nerve, which connects the brain to the gut, and activates the parasympathetic nervous system, which calms the body during seizures.”
Wong says the biggest mistake people with irritable bowel syndrome make is trying nutritional supplements.
When you take probiotics to correct bacterial imbalances in your gut, “constipation can quickly turn into diarrhea, which can be very distressing,” she says.
For Wong, the key to managing irritable bowel syndrome was dealing with chronic constipation.
“Increase your water and fiber intake, manage stress, and get enough sleep.” [made things] … It’s a lot easier,” she said. Her husband took a similar approach to controlling her symptoms.
Wong said there was an increase in IBS cases during and after the pandemic. Many people are spending more time at home and exercising less, which can worsen constipation and worsen irritable bowel syndrome symptoms.
Since the end of the pandemic, autoimmune diseases such as celiac disease and non-celiac gluten sensitivity, in which your immune system attacks your tissues when you eat gluten (a protein found in certain grains), have also increased, she says. she said.
Although IBS is not an immune disease and has little to do with the immune system, several autoimmune diseases, including lupus, can cause similar symptoms.
Treatment options for IBS have evolved significantly over time, she said. Currently, there are medications to try depending on the patient's type of IBS.
“Stress is a big factor in causing irritable bowel syndrome, and cognitive behavioral therapy can really help with that. Also, a study of gut-directed hypnotherapy conducted by Monash University found that early trials showed it had the same effects as a low-FODMAP diet. “It has been shown that there is,” she said.
“Imagery and verbal meditation promote states of focused attention and deep relaxation.”
