011: IRRITABLE BOWEL SYNDROME

The Trickster Gut — IBS Healing Compass (Science + Complementary Care)

Archetype: The Trickster + The Sage — unpredictable bowels teaching patience, pacing, and gentle restoration.

🧭 What IBS Is (one clear breath)

Irritable Bowel Syndrome (IBS) is a common functional gut disorder that causes abdominal pain, bloating, and changes in bowel habits (diarrhea, constipation, or both). It affects quality of life but does not damage the intestines or lead to cancer. Care focuses on symptom control and quality of life.

🏛️ Medical Pillars

• Diagnosis: Based on Rome IV criteria; rule out “red flags” (bleeding, weight loss, fever, abnormal labs) that require further evaluation.
• Diet: Low FODMAP trial (fermentable carbs) can reduce symptoms; then reintroduce to personalize triggers.
• Medications: Antispasmodics, laxatives, antidiarrheals, bile acid binders, gut-directed antibiotics, or newer agents (linaclotide, eluxadoline) depending on IBS type.
• Brain–gut therapies: Cognitive behavioral therapy (CBT) and gut-directed hypnotherapy have strong evidence for relief.

🥗 Nutrition & Lifestyle Supports

• Identify triggers: Dairy, caffeine, fatty foods, alcohol, artificial sweeteners (especially sorbitol/mannitol) often worsen symptoms.
• Low FODMAP rotation: Temporarily reduce high-FODMAP foods (onion, garlic, beans, wheat, apples); then carefully reintroduce to identify which trigger you personally.
• Fiber balance: Soluble fiber (psyllium, oats, chia) may soothe; insoluble (raw greens, bran) may worsen in some people.
• Meal rhythm: Eat smaller, more regular meals; avoid rushing and late-night eating.

🧘 Complementary & Mind–Body

• Stress management: Stress and anxiety can amplify IBS flares; practices like yoga, meditation, and breathing reduce symptoms.
• Hypnotherapy & CBT: Shown to help long-term gut–brain regulation.
• Probiotics: Some strains (Bifidobacterium infantis 35624, multi-strain blends) may ease bloating and pain — evidence is mixed.
• Exercise: Gentle daily movement supports bowel rhythm and reduces stress reactivity.

🧺 Your First 5 Moves

1. Confirm diagnosis with your clinician; rule out red flags.
2. Try a short-term low FODMAP diet with reintroduction to personalize triggers.
3. Add daily soluble fiber (psyllium, chia) if tolerated.
4. Practice a stress ritual (breathing, meditation, journaling, yoga) to calm the gut–brain axis.
5. Discuss medication options or referral for gut-directed CBT/hypnosis if symptoms persist.

📿 Caring Note

This page is educational, not medical advice. IBS is highly individual — partner with your healthcare team to craft the right blend of medical, dietary, and stress-management strategies. Use complementary practices as supports, not replacements, for proven care.