For as long as I can remember, I’ve had a sore tummy. Most food affected my stomach – I couldn’t eat bread or ice cream; pasta made my tummy ache even more; and I never ate white rice. I was always constipated. As a small child growing up in rural South Africa, it was difficult to get to see specialists in a big city. So, when we did get to see a specialist, I was usually put on some eating plan or another. One sticks out in my mind – bland oats for breakfast, some bland dish for lunch, and chicken blanched in milk and plain boiled potatoes for supper. Very difficult for a young girl while her sisters taunted her with their delicious food! This was the longest 6 weeks of my young life. On and on the eating plans went, throughout my childhood and teenage years. And none of them worked. One good thing came from this though – I never ate fast foods like pizzas, hamburgers and pies, and still don’t, as I never developed a love for it. I also never drank fizzy drinks. Little did I know that, later in life, I would study the disastrous effects these foods have on the gut!
I eventually went for my first colonoscopy when I was in my late 20’s. The gastroenterologist found that I have an elongated colon and extremely irritated intestines, thus the diagnosis of Irritable Bowel Syndrome (IBS). So more eating plans followed – no acidic foods; no brassica vegetables; no cruciferous vegetables; no condiments; no pepper; no chilli; eat steamed prunes; stay away from steamed prunes. But no-one seemed to have the answer. The general consensus was to live with it. Then I was prescribed Nexium, a drug that contains esomeprazole. And it worked! You cannot believe how relieved I was.
However, slowly but surely the symptoms returned. The Nexium went up in strength, and the constipation got worse. Not a fan of laxatives, I tried natural products such as Psyllium husks and senna, but to no avail. By now, I knew which foods to avoid and hardly ever ate anything that contained wheat. We moved to the UK from South Africa 5 years ago, and my GP in the UK advised me to stop taking Nexium. This made me research the consequences of long term use of proton pump inhibitors (PPIs) such as Nexium, and I decided to look into IBS, the effects of Nexium and other products that contain esomeprazole and how to cure IBS naturally.
What exactly is IBS?
IBS is the most common digestive system disorder, with millions of people suffering from it. So, I wasn’t as unique as I thought I was! The most common symptoms are gas, abdominal pain and abnormal bowel habits. IBS does not have a single cause that can be pinpointed, and there is no known generic cause. So, how does it occur, and why? I’m going to try and give you a short and simplistic answer.
During the peristalsis process, the contents of the intestine are squeezed towards the anus. Now, bear in mind that the small and large intestines are about 15 feet long (or 4.5 metres), so there are a lot of peristalsis happening, normally totally painless. Most people are not aware of this process, but for some, there is an abnormal squeeze within the bowel, the intestine becomes more sensitive and the person experiences pain and is uncomfortable. If you suffer from IBS, these movements can be extremely painful.
But logic tells you there must be a cause, right? Maybe it is irregular eating habits, or following an unhealthy diet. Or maybe – and I strongly feel that this is the main cause – IBS sufferers have above-average feelings of anxiety, stress or depression. Stress worsens the IBS symptoms and research has shown that there is a strong interaction between the nervous system in the gut and brain, emotional state and the immune system of the gut. (www.gutscharity.org.uk; Giulia Enders: Gut – The Inside Story of our body’s most underrated organ)
Esomeprazole – good or bad?
As I mentioned, I started taking Nexium, and the dosage became stronger and stronger. After the advice of the GP, I researched PPIs. PPIs reduce stomach acid secretion. It affects the parietal cells (or epithelial cells – for those CSI enthusiasts, they always look for epithelial cells under fingernails of the beautiful dead girl – types of cells that line the surface of the body as well as organs that are totally unique to each person) that secrete hydrochloric acid and intrinsic factors that assist in Vitamin B12 absorption. (Intrinsic factors are the genetic, physiological, and pathological characteristics of a person, in other words, these are traits that are “intrinsic” to a person rather than being determined by that person’s environment.) You need stomach acid to be able to break food down for easier digestion. It also helps your body absorb nutrients better as the food moves through your digestive tract. Remember that the digestive tract starts in your throat and ends in our anus. So it needs a lot of nutrients to keep the body going!
But that is not the only damage PPIs cause. It also interferes with the body’s ability to absorb calcium, resulting in expedient bone loss, which in turn leads to an increased number of bone fractures.
This said, there is some good in esomeprazole. It helps heal acid damage to the stomach and oesophagus, helps prevent ulcers, and may even help prevent cancer of the oesophagus. The trick is in the dosage and length of time you use it. I am not a health practitioner and cannot tell you when or what to use, I am just telling you what I have experienced throughout the years with my IBS and subsequent medication.
Did I cure my IBS?
I would love to say yes, I have. But IBS is not something that can be cure easily, or at all. I learnt my eating habits from my parents, who learnt it from theirs, who learnt it from theirs, etc. So, throughout the years, I depleted my intestine of microbiomes – defined as “a community of microorganisms (such as bacteria, fungi, and viruses) that inhabit a particular environment and especially the collection of microorganisms living in or on the human body. The intestinal microbiome consists of the microorganisms that inhabit the gut.” (www.meriam-webster.com/dictionary/microbiome). Tiny inflammations plague my bowel, and I developed food intolerances, especially gluten – something quite common amongst IBS sufferers. I have seen many, many doctors and specialists and I suspect many of them saw me as a hypochondriac. It is difficult to be taken seriously when there is no visible damage to the gut. And I am also a person who stresses about a lot of things, aggravating the IBS. So I decided to make massive changes.
Firstly, I made peace with the fact that, if I cannot cure IBS, I can learn to control it. I enrolled at The College of Naturopathic Medicine (CNM) in London on their Natural Chef course. There I learnt, amongst others, about intestinal health, the digestive system and how to treat a myriad of ailments with healthy food and herbs. I attended sourdough courses, learning how to bake my own delicious, super healthy bread, using stoneground flour from local millers and starters that are many years old. My husband makes the most amazing muesli from ingredients he gets from our local organic community shop, and this alone has alleviated my constipation. I make kefir water as well as my own wheatgrass shots, which I have every day. I developed a love for fermented foods, and make my own sauerkraut, kimchi, sriracha sauces – I love chili – and other fermented foods. I also make my own jams, thus ensuring I don’t eat too much sugar! Fermented foods are the best way to replace the lost microbiomes in the intestine, and as I mentioned earlier, gut health and mental health are closely related. Thus – a healthy gut means a healthy mind.
Another change I made to my lifestyle is exercise. I do not like exercising. To be honest, I would much rather sit and read a book than do any type of exercise. But knowing now that esomeprazole depletes your bones of calcium, and exercise is necessary to strengthen bones; I do Reformer Pilates and have a Personal Trainer. So I am addressing two issues – I am getting stronger and the exercise releases endorphins in my brain, lessening any anxiety I may have. I’m still stressed, but am working on that!
Secondly, I continue to study. I am currently doing the Health Coach course through CNM, and am enjoying it tremendously. I hope to be able to help other people with similar problems through my blog!
How did these changes help my IBS? I still take a Nexium once every six weeks or so (especially during the Christmas period …) but my tummy cramps are minimal, I have the occasional reflux but I know now that I ate or drank something I shouldn’t have. My colon is still elongated (obviously!) and I am working on my stress levels!
Which foods are best for IBS and which must be avoided?
The following foods are generally seen as food to be avoided when you have IBS:
- Insoluble fibre, for example whole grains and certain vegetables
- Gluten
- Dairy – rather eat greens, beans, nuts, sardines and seeds
- Fried foods – they are high in fat content and frying means the chemical makeup of the food changes, making it difficult to digest. Rather roast your food!
- Beans and legumes – beans are good and bad for IBS. It can increase IBS symptoms, but they also increase bulk in stool to help with constipation. Soak beans and legumes overnight and rinse thoroughly before cooking.
- Caffeinated drinks – coffee has a stimulating effect on the intestines that can cause diarrhoea. Fizzy drinks such as sodas, as well as energy drinks that contain caffeine can be triggers for people with IBS. If you need an energy boost or pick-me-up, rather eat a small snack or go for a quick walk instead.
- Processed foods – they have added sugar, fat and salt, all which are dangerous for your digestive system. In fact, it is dangerous for your whole body as it can cause cancer, cardiovascular diseases, obesity and high blood sugar.
- Sugar-free sweeteners. Rather stay away from anything artificially sweetened or sugar-free, as they can cause gas, constipation and general digestive discomfort.
- Chocolates – high in fat and sugar and most often contains caffeine. If you really have to have chocolate, rather choose a vegan option.
- Alcohol – alcohol leads to dehydration, which can affect digestion. Your colon needs to be hydrated to work effectively. Beer, for example, often contains gluten, and wines and mixed drinks can contain high amounts of sugar. Try gluten-free beer or a drink mixed with sparkling water without added sugar or artificial sweetener.
- Garlic and onions – so good for flavouring foods and for a myriad other ailments, but are difficult for the intestines to break down, thus causing gas and discomfort in IBs sufferers.
- Broccoli and cauliflower – these are difficult for the body to digest, especially when raw. Try roasting or sautéing them – this makes it easier to digest and reduces gas and cramps.
Now that I have taken away most of your favourite foods, what can you eat? Most people follow the FODMAP diet (FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, all fermentable short-chain carbohydrates. I will discuss this in another blog!). However, take care, as many of the taboo foods above are included in the FODMAPS (www.healthline.com/health/digestive-health) . Speak to your nutritionist before you embark on a FODMAP diet, as with any diet, to make double sure you are doing what is right for your body.
I hope you have found the above interesting and helpful! Thank you for reading to the end, and I look forward to hearing from you!
The Brain-Gut Axis Natural Coach 