Summer 2016
looks can be deceiving..
MY JOURNEY WITH IBS
This photo was taken in Summer 2016, in Spain with my big sister. I can't remember what the joke was but all I know is that this photo is not an accurate representation of the week I spent in Spain. This holiday marked the start of my journey with IBS (although I wasn't aware it was IBS at the time - continue reading to find out when I officially got diagnosed). I probably had a few symptoms before the holiday but nothing to the degree that it affected me while I was away. To put in simple terms (sorry to be graphic) but I was constipated the entire holiday and my stomach felt like a rock solid ball of bloat. I felt so uncomfortable and breathed in so hard on every holiday photo taken. I cried on the morning of the day we planned to spend laying on the beach as I felt so self-conscious in my bikini as this bloated mess. Looking back on this day I think to myself that nobody will have noticed or CARED about my bloat and I should've just enjoyed the time with my family - but all I had was anger and hatred for my body - I had worked so hard in the gym to look 'good' in a bikini on that holiday (bare in mind my mindset is v different now and I'm more about self-love and embracing your individuality but back then it was all abs abs abs - hey you live and you learn right?). So i'm not going to say I regret my feelings at that time cos it just means I can now fully relate to anyone experiencing the same frustrations.
MY SYMPTOMS
1. Painful Bloat
LIKE A BIG SOLID BALL THATÂ HURTS WHEN YOU TRY TO BREATH IT IN, IT JUST WANTS TO STICK OUT LIKE A BIG PREGNANT BELLY, FEELS KINDA HOLLOW AND LIKE YOU COULD POP IT WITH A NEEDLE. KIND OF PERIOD PAIN-ESQUE SENSATION. JUST GENERALLY UNCOMFORTABLE AND MAKES YOU WANNA HIDE INÂ A BIG HOODIE.
This is very different to a food baby bloat. It can happen at any time of day -- and IÂ later realised is very dependent on consuming a trigger food. At the same time I could eat none of my trigger foods and my stomach will still randomly bloat, this could be stress related.
2. Constipation
SORRY AGAIN FOR BEING TO EXPLICIT BUT WE CANT TALK IBS WITHOUT BRINGING UP OUR TROUBLESOME BOWELS SO FROM HERE ON LETS TALK POOP - WELL THE LACK OF IT IN MY CASE. THIS WOULD GO HAND IN HAND WITH MY BLOAT, THE MORE POOP I WOULD BUILD UP INSIDE, THE MORE I WOULD BLOAT.
Ever since my severe constipation in Spain my ability to poop like a normal human changed - After Spain I got into the routine of having to wake up, do yoga stretches, drink 2 large cups of water and then spend between 30 and 45 minutes on the toilet every morning - slowly pooping - most of the time not very successfully. And if I didn't have that normal routine on a morning there is a 0.01% chance I'll be able to poop for the rest of the day - it was incredibly frustrating. It meant whenever I had weekends away or sleepovers at friends houses my routine would get messed up or I'd just have to lay my cards on the table and say I'd have to spend most of the morning sat on their toilet.
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HOWEVER FAST FORWARD TO 2019 - I'm in September right now and I can honestly say my constipation is SO much better - my morning coffee is all I need to do a morning poop - obviously some days are more 'normal' than others but i'm NOTHING like what I used to be. I really do think that the critical thing that helped my digestive issues was CARBS, bulking up your diet with starchy carbs, high in fibre like oats and wholegrains ( I am going to do a section of #ChefJodie and carbs soon but for now all I'm going to say is CARBS SAVED ME). In addition to carbs the helpful advice I'm coming on to later on the page also help ease your symptoms and get your bowels moving pretty much like a normal human YAY.
SO HERE GOES #CHEFJODIE YOUR CONSTIPATION/BLOAT REMEDIES EXPERIMENTAL GUINEA PIG -- EVERYTHING I TRIED TO EASE MY SYMPTOMS AND AN HONESTÂ OPINION OF WHETHER IT WORKED
POTTER'S HERBAL TABLETS
I WOULD TAKE TWO ON AN EVENING -
DID IT WORK?
NAH NOT VERY EFFECTIVE JUST MADE MY TUMMY RUMBLE.
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I DON'T HAVE A PHOTO BUT SENOKOT SENNA TABLETS HAD THE SAME EFFECT AKA NOT MUCH EFFECT AT ALL
NATURE PLUS GI NATURAL PROBIOTIC/WHOLE-FOOD BLEND
I WOULD TAKE ONE EVERY MORNING AND BEFORE EVERY MEAL
DID IT WORK?
I'M NOT SURE - I DID USED TO HAVE THESE A LOT AND THOUGHT THEY REDUCED BLOAT BUT I'M NOT SURE IF IT WAS MORE OF A PLACEBO AFFECT
*** DURING MY MSC IN NUTRITION - WE WERE TAUGHT THAT IBS SUFFERERS SHOULD STICK TO SINGLE STRAINS OF PROBIOTIC AKA A SINGLE STRAIN OF BACTERIA SUCH AS ACIDOPHILUS AND SEE IF THAT STRAIN EASES YOUR SYMPTOMS, IF NOT TRY A DIFFERENT STRAIN OF BACTERIA -- RATHER THAN OPTING FOR A 'BLEND' OF DIFFERENT STRAINS ALL WITHIN ONE TABLET
HEALTHY ORIGINS PROBIOTICS
I ALSO TRIED THIS BRAND OF PROBIOTICS, THEY WERE EXPENSIVE AND AGAIN WERE MADE UP OF DIFFERENT STRAINS OF BACTERIA - SO AS EXPLAINED ABOVE, ARE NOT RECOMMENDED FOR IBS SUFFERERS - SO I WASTED BARE DOLLA FOR YOU GUYS SAKE, HOPE YOU APPRECIATE IT
DEFLATINE (RENNIE)
I USED TO SWEAR BY THIS PRODUCT - THINK IT DID AID MY BLOAT A LITTLE BY EASING YOUR TUMMY OF TRAPPED WIND OR IF YOU'RE A BIT GASSY. I DON'T REALLY USE IT MUCH ANYMORE BUT DEFINITELY WOULD RECOMMEND AT LEAST TRYING IT OUT TO SEE IF IT EFFECTIVELY EASES YOUR SYMPTOMS --
E.G IF YOUR TUMMY IS REACTING TO A MEAL AND YOU NEED TO GO TO A SOCIAL EVENT DEFLATINE MAY HELP (CHEW 2 TABLETS AS SOON AS YOU FEEL YOUR TUMMY PLAYING UP - GIVE IT ABOUT 30 MINS TO TAKE EFFECT)
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SMOOTH MOVE HERBAL TEA (TRADITIONAL MEDICINALS)
OCCASIONALLY - BODY DEPENDENTÂ - GOOD PRODUCT. I THINK LIKE ANTIBIOTICS YOUR BODY CAN BECOME SLIGHTLY RESISTANT TO THE EFFECT OF THIS PRODUCT AS THE FIRST FEW TIMES I USED THIS PRODUCT IT REALLY RELIEVED MY CONSTIPATION BUT AFTER THEN JUST CAUSED MY TO HAVE BLOAT THE FOLLOWING DAY (AFTER DRINKING BEFORE BED)
ONLY DRINK THIS TO EASE CONSTIPATION IF YOU DON'T HAVE AN IMPORTANT EVENT THE NEXT DAY AS ALTHOUGH IT DID WORK QUITE WELL IT LEFT ME WITH A WEIRD EMPTY BLOATED FEELING IN MY TUMMY AND WOULDÂ CAUSE ME TO NEED A POOP ALMOST IMMEDIATELY AFTER A MEAL
WINDEZE
MADE FOR THE SAME PURPOSE AS DELFATINE AKA EASE YOUR TUMMY OF BLOAT/ TRAPPED WIND/GASÂ (I ONLY BOUGHT IT AS THERE WAS NO DEFLATINE IN THE SHOP) - DEFLATINE WORKS FAR BETTER - DON'T BOTHER BUYING THIS PRODUCT
INULIN
BOUGHT FROM HOLLAND AND BARRET AS I THOUGHT WITH A POWDER FORM YOU CAN GIVE THE QUANTITY YOU THINK YOUR BODY NEEDS THAT DAY - NO POOP = LARGER SCOOP IN MY COFFEE, GOOD POOP = TINY SCOOP.
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FAST FORWARD TO 2019 AND I STILL HAVE A SMALL SCOOP OF INULIN IN MY COFFEE EVERY MORNING, SO YES I WOULD DEFINITELY RECOMMEND TRYING OUT THIS PRODUCT TO MAKE YOUR BOWEL MOVEMENTS MORE 'NORMAL' WITHOUT IT LEGIT MAKING YOU NEED TO POOP LIKE CRAZY.
(FYI THE LADY AT THE COUNTER SAID IT ALSO HELPS YOU SLEEP - BONUS)
Diagnosis: 14.03.2018
AFTER NEARLY 2 YEARS OF SUFFERING I FINALLY DECIDED ENOUGH WAS ENOUGH - I WAS SICK OF SELF-DIAGNOSING MYSELF AND JUST BUYING ANY PRODUCT AT THE CHEMIST THAT I THOUGHT COULD MAYBE EASE THE SYMPTOMS - IÂ WENT TO THE DOCTOR AND GOT DIAGNOSED WITHÂ IBS
WITHOUT ANY HESITATION THE DOCTOR GAVE MEÂ THE DIAGNOSIS INFORMING ME I HAD A 'COMMON-CASE'Â - SO ALL THESE YEARS I'D FELT LIKE IT WAS JUST ME WHEN IN FACT WORLDWIDEÂ OVER 1 IN 10 PEOPLE GET SOME KIND OF FORM OF THE CONDITION
Doctors advice to #ChefJodie
1. Try Fybogel (see below)
2. Search the 'FODMAP' diet on the NHS IBS website - gives details of foods that often trigger IBS and those that are less likely to
3. Try stress therapies e.g meditation apps or contacting the University stress counsellor.
4. Make a food diary - to see monitor which foods you eat through the day are causing bloat - also allows for trial and error e.g avoid gluten for one week or try to avoid raw veg.
5. Exercise regularly
6. Stay hydrated
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FYBOGEL SACHETS
THE DOCTOR PRESCRIBED 2 A DAY - BUT I FOUND THAT ONEÂ BEFORE BED WORKED PRETTY WELL - IT HAS MAINLY HELPED ME POOP FASTER IN THE MORNING. THE FIRST NIGHT I TRIED IT MY TUMMY RUMBLED QUITE A LOT BUT AFTER THEN ITÂ ADJUSTED AND DOESN'T CAUSE ANY EMBARRASSMENT, JUST KEPTÂ ME A LIL BIT LOOSE - THANKS DOC.
SO I GOT RESEARCHING - AS WELL AS THE GENERIC GOOGLE SEARCH I TOOK TO MY OLD FRIEND YOUTUBE FOR ADVICE FROM FELLOW IBS SUFFERERS AS I FEEL LIKE THERE IS NOTHING MORE PERSONABLE AND GENUINE THAN A REAL-LIFE PERSON TELLING YOU ABOUT THEIR JOURNEY AND GIVING FIRST-HAND ADVICE ON THE WAYS THEY COPE WITH THE CONDITION (JUST LIKE I AM WITH YOU GUYS RIGHT NOW)
YOUTUBER - JELLY DEVOTE
FOR BLOAT - SHE ADVISED ACIDOPHILUS - PROBIOTICS
This single strain of probiotics was not only recommended by YouTuber Jelly Devote, but I was later informed that trying out a single strain of bacteria is an effective 'trial and error' method to see which bacteria works best to ease your IBS symptoms. Basically, from what I understand, IBS is caused by 'bad' gut bacteria predominating in your gut so the science behind taking 'good' probiotic bacteria supplements means the good bacteria population increases so symptoms caused by the bad bacteria ease.
YOUTUBER - JELLY DEVOTE
FOR BLOAT - SHE ADVISED PEPPERMINT CAPSULES (AFTER MEAL)
After trying these out for a few weeks I would recommend just drinking a cup of peppermint tea after a meal to ease any bloat/discomfort instead. Also, if you are experiencing a bloat flare up, drinking peppermint tea through the day has helped for me.
KIRSTEN CROTHERS - WEBSITE
TO AID DIGESTION - KEFIR MILK
This brand of kefir was a bit cheaper than other similar brands such as Biotiful - but now (2019) I have found there are so many brands, with different flavours, so perhaps try one of each brand and see which tastes/ works best for you. Kefir contains probiotic strains of bacteria, but obviously may not be the strain best suited to ease your IBS but I'd definitely recommend giving it a try. It also has most of the lactose broken down so lactose intolerant people can often tolerate this dairy source a lot better than they can normal cows milk.
WHEN I MADE THIS SECTION OF MY BLOG LIVE (2018) I GOT SUCH AMAZING RESPONSES FROM THE READERS SO I JUST WANTED TO SHARE A FEW OF THEM WITH YOU GUYS
The responses
MANY FELLOW IBS SUFFERERS SHARED THEIR EXPERIENCE/KNOWLEDGE WITH ME BY CONTACTING ME VIA DIRECT MESSAGE ON INSTAGRAM. I WAS SO SO GRATEFUL FOR THIS RESPONSE AS IT ALLOWS ME TO BUILD A PLATFORM TO SHARE TIPS AND MAKE OTHERS WITH THE CONDITION FEEL NORMAL. I AM GOING TO KEEP THE IDENTITY OF THOSE INDIVIDUALS ANONYMOUS BUT SHARE THE ADVICE THEY OFFERED.
Potential constipation relief:Â
- aloe vera juice - prune juice - kimchi (fermented veg)
Discomfort after ingesting dairy:
- lactase tablets
Bloat:
- peppermint cream bars (dark chocolate)
PRIOR WORKER AT HOLLAND AND BARRET
Bloat:
- hot water with or after a meal
- green/ peppermint tea
Shared struggle:
- having to buy comfy trouser rather than tight waist jeans as the bloat becomes too uncomfortable
OLD FRIEND
The day proceeding a night out of drinking alcohol, this individual described her IBS reacting via severe stomach cramps and bloat
INSTAGRAMMER/ YOUTUBER
This person described the importance of being open and honest with those close to you about your problem - to not be ashamed as it a very common condition. In other words, don't be embarrassed to talk about poop.
FROM MY OLD SCHOOL
- Cutting out meat and going vegetarian helped reduce bloat.
- Sipping water throughout the day.
- Eat slow, chew food properly.
INSTAGRAMMER
Where I'm at right now with my IBS
SEPTEMBER 2019 UPDATE
- Playing a game of trial and error with regard to TRIGGER FOODS. Note down what you ate in a day and how severe your symptoms were - if they were especially bad one day try to establish exactly which food caused those symptoms for you. Bare in mind this takes time but is the No1 most crucial part of getting your IBS under control. My trigger foods are; lentils, most cruciferous veggies (cauliflower, spouts, kale, cabbage, broccoli), beans (green beans, heinz beans), eggs, gluten (as IÂ mention in the next point), dates, prunes, onion - so yeah you get it - please please try eliminate one food at a time from your diet and see how it helps your symptoms, then you'll know for sure if it is that food triggering the IBS.
- Sticking to Gluten-Free foods, especially Gluten-free bread. I found that 'Genius Gluten Free seeded farmhouse' loaf is less crumbly than other gluten-free loafs so is perfect for toast. I also order gluten-free in restaurants and avoid foods that list gluten as a major ingredient. I found that bread containing gluten really triggered my painful bloating symptoms so definitely suggest to my fellow IBS sufferers that a gluten-free diet is worth a try.Â
- As I mentioned previously, incorporating starchy, high fibre carbs into my diet I think was the main solution to my constipation - so before you try any of the remedies I suggest please try up your wholegrain intake. (As I mention, I am going to do a whole new section on #ChefJodie and carbs). Â
- CHICKEN IS GREAT, plain chicken with plain carbs like rice/quinoa/ sweet potato and non-trigger veg is possibly the best meal before a social event.
- Drinking peppermint tea after a meal in a restaurant that may of contained trigger foods - or just in general on an evening drinking peppermint tea to ease your tummy of all the food from the day that may have aggravated it.
- As mentioned previously, every morning I put half a teaspoon of Inulin in my coffee.
- Proceeding a large meal that often causes bloat, going for a walk often helps.
- The day before a big social event where I'd prefer not to look bloated I train my abs in the gym and find that the next day my tummy feels more toned and doesn't bloat as easily.