Will IBS make you gain weight?
IBS could make you gain weight due to a number of mechanisms. Changing diets, particularly to one low in fibre could contribute; plus, changing eating habits, bloating or constipation may also add to the problem, as well as altered gut bacteria and their effects. However, there are solutions, depending on the likely contributing factors.
Reasons why IBS can contribute to weight gain
If you struggle with IBS symptoms you may have found you've put some weight on recently, or are struggling to manage your weight as well as you may have done in the past. Some possible reasons for weight gain as a result of IBS can include the following mechanisms:
1. Your diet has changed
Understandably, people often employ a number of tactics in a bid to get their tricky symptoms of IBS under control. Diet is often a major focus for people, as it is an area people feel they can more easily control or influence. However, what's the best approach when it comes to diet and IBS?
We must remember that IBS and diet is entirely individual. Also, changing your diet in isolation may not be enough to get your symptoms completely under control in the long-term, especially if there are other contributing factors and/or inadequate underlying digestion.
One way in which a changed diet could have some consequences when it comes to IBS and weight gain is the long-term removal of fibre. Whilst fibre can often be tricky to tolerate, at least initially in many cases of IBS (which is one of the reasons the low FODMAP diet was developed), if fibre is removed from your diet, without some careful planning, other less helpful elements could creep in. Plus, fibre is an extremely healthy element of our diet and one which plays an important part in helping to keep us feeling fuller for longer.
2. Constipation or bloating could be underlying
Some of the symptoms of IBS including bloating or constipation could in some cases contribute to more temporary changes in your appearance and/or body weight. However, if these symptoms are apparent much of the time, you could be left feeling like this is a feature that you are struggling to shift.
By considering some of the individual underlying causes and working on a range of diet and lifestyle approaches, these defining symptoms can often be gradually reversed.
3. Your eating habits have changed
I often stress that it isn't just about what you eat, but also how you eat that can have a major influence in cases of IBS.
Since IBS is often intertwined with stress, anxiety and other mental health symptoms, our eating habits can often be affected in one way or another. We may be more distracted when eating, eating in disrupted ways (timings or quantities may be off), which in turn could have some influence on our metabolism, for example.
Then, sleep is another important factor to consider. If sleep issues are intertwined with IBS symptoms, this could affect you by influencing your appetite, the likelihood of cravings and important parameters such as your blood sugar regulation.
4. Your good gut bacteria could be off
Your gut bacteria and the manifestation of IBS symptoms are also closely related, although admittedly there is often the case of the chicken or the egg scenario: which came first?
Regardless, positively influencing your balance of gut bacteria has been shown to make a positive difference. (1)
What can be done to help?
If you suspect IBS is affecting your weight, there are solutions. However, sometimes it can just take a little bit of time and effort to tailor these solutions to your own individual situation.
However, some helpful starting points are as follows:
1. Include more water
Water is nearly always a helpful first step, regardless of your exact digestive symptoms.
If constipation is underlying, then most definitely, but even if diarrhoea is a primary symptom, don't be put off and worry that water could risk making things worse – it won't. Unbeknown to many, constipation is actually often an underlying factor when it comes to secondary diarrhoea, and as long as you take care to drink your water separate from your meals (to help protect your stomach acid which is often another crucial step in the management of IBS), you'll very often experience some positives from this helpful habit.
Just refrain from adding any unhelpful sweeteners, as your gut bacteria could be suffering as a result of this common habit.
2. Consider your diet
Considering your diet can often be an important step in the management of IBS. Fibre can be tricky for some, especially at the start of your management plan. However, if you've found limiting certain fibres helpful, such as with the low FODMAP diet, just ensure you are including adequate protein and healthy fats instead. These dietary elements are also helpful for keeping you fuller for longer, and are kinder to your blood sugar levels.
Also, ensuring you aren't mainlining refined carbs such as white breads or pasta or other processed foods, plus including healthy fats such as omega-3, will promote an anti-inflammatory diet, which can have its own set of benefits. (3)
Adequate magnesium intake is another important consideration. Reducing your intake of fibrous foods could also mean your magnesium intake could take a hit. Consider an extra magnesium supplement if this is a possibility, as magnesium is important for relaxing smooth muscle in and around the bowel, as well as having positive effects on pain sensitivity. (4)
3. Keep moving
Keeping up with regular, low-hurdle and enjoyable exercise (or movement) can be surprisingly helpful in cases of IBS. Moving more can help to gently massage your bowel into action (particularly helpful if constipation is underlying, which it is in many cases); and moving more is also a helpful piece in the puzzle when it comes to stress management.
Moving more not only reduces stress more directly, but it can also help to promote better sleep by the time it comes around to bedtime, which in turn, gives your gut more time to heal, plus has benefits for pain sensitivity (5) – win-win!
4. Include a natural help such as Silicol Gel
If you're keen to get some of the more acute symptoms under control at the start of your IBS management journey, then Silicol Gel® could be the one for you.
Silicol Gel® is licensed for the symptoms of IBS and may help to get uncomfortable symptoms such as heartburn, flatulence, pain, discomfort or diarrhoea under control initially, especially when used in combination with many of the other diet and lifestyle factors as mentioned.
