Five Things I've Learned from Having IBS

I was diagnosed with Irritable Bowel Syndrome (IBS) at the age of 16. I had struggled for years with digestive issues before my diagnosis, and even after, there were few recommendations for symptom management outside of “diet and exercise.”

So, that’s what I did.

And eventually my love for both turned into a career I'm extremely passionate about– one that I probably wouldn’t be doing if I hadn’t spent my formative years in the bathroom. Despite its challenges, becoming a dietitian was definitely one of the best decisions I've ever made.

Here are five things I’ve learned from having IBS that got me to where I am now: 

Health is wealth

From the time I was diagnosed with IBS as a teen, my treatment goal has been simple: do everything that everyone else does.

For me, feeling good requires daily effort. But establishing a few healthy habits for more symptom-free days is worth it’s weight in gold. One “bad” day with IBS is more than enough to help you appreciate the good ones. Persistence is key, but so is perspective.

I’m all about the morning routine for establishing healthy habits and setting the tone of the day

Quality over quantity

Living with dietary restrictions forces you to become acutely aware of what’s in your food, which is why I make so much from scratch and rely on brands that source high quality ingredients and have simple ingredient lists.

For this same reason, I like to support local and craft producers that have a story to tell. Their concern for quality and ethics over volume usually results in a superior product– one that feeds your body and soul.

And because dietary restrictions can be, well, restricting. I make sure to make it count when I’m indulging. If I’m going to eat a donut, it’s going to be the best damn donut I can find.

Shopping at the farmer’s market is just one way I support local producers

Be prepared and have a plan

Because living with IBS can be unpredictable, being (over) prepared for any situation gives me the confidence I need to enjoy it.

At home, I meal plan based on our events for the week, I grocery shop with a list, and I keep a well-stocked pantry. I prep food in advance of the week and cook extra when I have time because controlling what I’m eating is the easiest way for me to avoid additional stress. When I’m away from home, I’m never without a snack, I carry a small bag of multiple digestive aids at all times, and I always review a restaurant menu before I go– something I recommend all my clients do to avoid making impulsive choices.

I know I sound like a dietitian broken record here, but the reason you hear about meal planning and prep is because it works. It’s incredibly difficult to make decisions that support symptom management when you are hungry, stressed or tired– all feelings that can contribute to symptoms on their own without the addition of food triggers.

A little advanced planning makes traveling less stressful

Be open to change

When I first started having digestive discomfort as a kid, I was treated for acid reflux and told to avoid foods like tomatoes, citrus, and chocolate. A few years laster, I found out I was lactose intolerant, and I was told to avoid all dairy. And when I was finally diagnosed with IBS, I was told to try more of a plant-based diet as animal protein may be harder for me to digest…

Then, about five years ago, I read about FODMAPs, and everything I previously knew about managing my symptoms with diet was turned upside down. I was extremely hesitant to change my eating habits yet again (and honestly, couldn’t imagine living a life avoiding garlic and onions…) but after two weeks on a low FODMAP diet, I felt the best I’d felt in more than a decade.

Feel your best by doing what’s best for you!

Do what’s best for you

There are a lot of diets out there (and even more click-bait type articles trying to tell you which one is the best), but let me say from personal experience: what’s best for you is what's best.

I recently had a client express her frustration over the fact that so many "healthy" foods are high in FODMAPs and cause her discomfort, yet the foods that fuel her day (without any symptoms) often get demonized because they may not be the most nutrient-dense foods out there. Girl, I get it. 

Now is also a good time to say that I think sanity is also a best practice when it comes to health. Sometimes you want a donut, so you eat a donut, and sometimes you want a salad, so you eat a salad. As long as you are, generally speaking, eating more salads than donuts, it'll probably be okay. 

Please note: I will tag my recipes as low FODMAP, gluten or dairy-free, and plant-based, but this only serves as a reference for those that are looking specifically for those things. I am not advocating for one way of eating over another and believe all ways of eating can be done healthfully with the help of a dietitian.