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Losing Weight and IBS

by Kirsten Jackson Specialist Dietitian Leave a Comment

Losing weight is hard. But, dealing with losing weight and IBS is even harder.

You may find that ‘healthier’ meals make IBS symptoms worse and that high intensity exercise, designed to burn those calories, triggers symptoms.

But, did you know that there may be additional changes in the body which make it harder to lose weight for those that have IBS?

In this article I am going to cover all these elements and provide practical insight on what can be done.

ONLINE WEIGHT LOSS FOR IBS PROGRAMME – CLICK FOR MORE INFO
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What is Obesity?

Although you may hear terms like ‘overweight’ or ‘obese’ being used a lot, it is important to understand that these are specific scientific terms.

The World Health Organisation’s definition for overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health (8).

If you are obese then your BMI is over 30kg/m2 and if you are overweight then your BMI is over 25kg/m2.

Does IBS Cause Weight Gain?

Normally, with IBS, the main concern is that people lose weight due to the multiple diet restrictions. This then leads to a reduction in calorie intake and thus weight loss.

However, the research in this area is a little grey.

There has been studies to show a link between IBS and a lower BMI (2). But also research to show that people with IBS have a normal or overweight BMI (3).

Regardless of lack of clarity in the research, many of my clients who are trying to lose weight with IBS report having difficulties.

When they try to eat ‘healthier’ foods such as salads their bloating increases making them feel pretty rubbish. 

They would also love to exercise regularly but find they have no energy or that movement triggers their symptoms.

So it is difficult to lose weight with IBS, there is no doubt about that.

What Is The Link Between IBS and Weight Gain?

As I mentioned, we do not know the exact link between IBS and weight. This is likely due to the complexity of weight in itself.

However, you may be interested to know that there are some differences in appetite regulating hormones in people who have IBS.

5 of the hormones are abnormal in people with IBS: ghrelin, cholecystokinin, peptide YY, enteroglucagon (oxyntomodulin) and serotonin (1).

The 5 Hormones That May Lead To Weight Gain In IBS;

Ghrelin (4)

  • Accelerates gastric and intestinal motility
  • Increases appetite and feeding
  • Regulates the release of pituitary growth hormone
  • Increased density of these cells in IBS-D
  • Reduced density of cells in IBS-C

Cholecystokinin (5)

  • Stimulates gallbladder contractions
  • Stimulates intestinal motility
  • Stimulates pancreatic exocrine secretion
  • Inhibits gastric motility and food consumption 
  • Reduced cells numbers in IBS

Peptide YY (6)

  • This is released in proportional to the calorie content of a meal. The more released, the person reduces their intake.
  • Reduced cells numbers in IBS

Enteroglucagon 

  • Reduces gut motility and secretion
  • Proportional to the calories consumed 
  • Reduced cells numbers in IBS

Serotonin (1)

  • Increased in IBS-D
  • Decreased in IBS-C
  • Mildly reduces appetite (7)
  • Reduced cells numbers in IBS

In both IBS-C and D – the 4 types of cells which produce hormones that lead to a reduced appetite are reduced in numbers (1).

As people who have IBS-D have more grehlin producing cells it may well be that this subtype of IBS gain weight more easily.

Although these are some interesting findings, much more research needs to be done. Hormones alone are only 1 tiny factor in what can cause you to gain or lose weight.

Probiotics and Obesity

You may be wondering if a probiotic will help you lose weight.

We know from research that if you are overweight or obese you are more likely to have a lower diversity of gut microbiota. This also appears to be linked with inflammation (9).

In a Danish study comparing obese and non-obese individuals, a reduction in microbiota diversity was seen. Those with the least diversity were more likely to be obese, have insulin resistance and dyslipidemia. They were also more likely to gain more weight over time (10).

Sadly we do not yet have any research which gives a defined link between obesity and gut microbiota. We can’t even say if obesity causes the changes in gut microbiota or the other way around (11).

Until further research is done it is impossible to then design a targeted probiotic to help with weight loss. And, it is unlikely to show significant results on its own given the complexity of obesity.

Obesity in humans is caused by a multitude of factors such as diet, lifestyle, mental health, medications and even genetics.

Losing Weight With IBS – How?

Although there is so much unknown about the link between obesity and IBS there is a clear way you can lose weight with IBS.

It needs to be a structured approach so that you do not feel lost. I have outlined this approach below.

ONLINE WEIGHT LOSS FOR IBS PROGRAMME >>

1. Low FODMAP Diet

Let me be clear, this diet is not designed for weight loss. What this diet is designed for though is to pin-point your triggers foods. 

On starting this process you will immediately be changing your diet to foods that should no-longer trigger your IBS. This will open up a larger range of reduced calorie and higher fibre options that you may previously have struggled to find.

After the initial 4-6 week period you will then work through the reintroduction process to pin-point your exact IBS triggers. Again, improving the variety of foods which is useful when trying to lose weight.

You can read more about the low FODMAP diet here.

2. Calorie Deficit

Regardless of the various different weight loss methods you may see across the internet and social media, they all boil down to the same thing – you need to be eating less calories than what you are burning.

There are various methods such as fasting, calorie counting, low carbohydrate and portion control.

Whilst there is no one-size fits all approach, it is probably not a good idea to go down the low carbohydrate route as many carbohydrates are good prebiotic foods for your gut.

Equally fasting is not ideal as irregular meals can worsen IBS symptoms.

3. Lifestyle Changes

We know that sleep and stress can impact our dietary choices and our gut health.

Making small simple changes such can help to target both areas. Some good example of this would be;

  • 8 hours of sleep a night
  • 30 minutes of exercise a day
  • Daily mindfulness exercises such as meditation 

It also goes without saying that exercise will help tip that calorie balance.

Take Home Message

The exact link between weight and IBS is unknown and more research is required.

We know that there are some practical barriers to losing weight with IBS and so careful, step by step planning is required.

To be successful with losing weight and IBS you need a step by step approach which includes the low FODMAP diet, calorie deficit and a lifestyle change.

If you would like help with tackling this, please join my new Weight Loss for IBS online programme. You can get further details here.

JOIN MY ONLINE WEIGHT LOSS PROGRAMME >>
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Filed Under: IBS Dietary Advice Tagged With: how to lose weight with IBS, IBS weight loss

About Kirsten Jackson Specialist Dietitian

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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🙋‍♀️IBS is so much more than the symptoms you have to deal with every day. It is what these symptoms bring. How they impact your life.
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😢IBS impacts everything from your mental health and your energy levels to things that others take for granted..like what clothes you can wear that day.
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🙋‍♀️ Coffee contains the active ingredient caffeine. Although we think of caffeine as an everyday thing, it is a drug and does have an impact on our body. In IBS, this impact may be negative in the form of over stimulating bowels. It can also worsen anxiety and prevent good quality sleep, both of these aspects then have a knock on impact on your IBS. 

🤔Instead of blindly avoiding all coffee (which may not be needed). Here are some top tips from the Take Control Membership:
1️⃣ Never exceed 400mg caffeine a day (this is the general guidelines for a healthy intake and is lower for those pregnant and breast feeding) 
2️⃣ Reduce intake gradually to avoid headaches. 
3️⃣ Avoid coffee after mid-day (it's long 1/2 life means it may still be in your system when trying to sleep otherwise). 
4️⃣ Track your bowel habits and mood against intake to see if it is causing an issue.
5️⃣ Coffee isn't all bad for IBS - if you have IBS-C,  you may find that it helps you go! 

‼️ Have you downloaded my free 'morning guide' yet? (the link is in my bio).⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️ When you have IBS there may be multiple foods that cause you a reaction. Take the time to explain this to loved ones...you are not avoiding foods for the fun of it!.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️ Have you downloaded my free morning guide yet? (the link is in my bio).⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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SAVE THIS POST - FOR REFERENCE. 🤷‍♀️Have SAVE THIS POST - FOR REFERENCE.

🤷‍♀️Have you heard of SIBO before? Comment below ⬇️

🙋‍♀️SIBO (small intestinal bacterial overgrowth) is a condition caused by..you guessed it...an overgrowth of bacteria in the small bowel. It is unclear what causes SIBO but it does seem to be linked with PPI medications, low immunity and poor gut motility.

🤓The management of SIBO is difficult. Because the best diagnostic tools we currently have are not very accurate and the current treatments for SIBO are mostly antibiotics. We often see in practise that SIBO tends to return after antibiotic treatment, likely due the underlying cause not being treated.
 
🤓SIBO management;
✅Antibiotics
✅Addressing motility (avoiding constipation)
✅Optimising good gut bacteria (so it can thrive and compete with bad bacteria)
✅Elemental diet - some limited research to support this use as a treatment.
❓Low FODMAP diet - no evidence but the theory is that these FODMAPs will feed the bad bacteria so avoidance of them whilst taking antibiotics may allow the antibiotics to work better. 
❌Herbs - no placebo controlled trials to support this or any logical theory.

🤓Ultimately we have very limited research in this area. I tend to work with gastroenterologists on this one to first have the condition diagnosed and then get the individuals gut in a place where the antibiotics are mostly likely to work.

‼️ If you haven't already, do not forget to sign up to my free Veganuary IBS Guide (the link is in my bio).⠀⠀⠀⠀⠀⠀ 

#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #sibo #sibodiet
THE IMPORTANCE OF GETTING OUTSIDE?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤷‍♀️How often do you get outside each week? For how long? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️When I discuss movement with my clients, I often find that either they rely on the gym / computer or simply do not do any exercise. And before you say, it is because of the weather, even my clients in warmer climates have a similar pattern. Failure to go outside in the day can be disruptive to your circadian rhythm (sleep cycle) and we know this is connected to you gut. Outside exercise can also beneficial to your gut microbiota.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓So keep it simple and schedule in a 30 minute walk each day (15 mins out and back...not difficult at all :).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏩⏩Have you downloaded my free Veganuary for IBS guide yet? The link is in the bio!.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️Which emotion are you today? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️when you have IBS, it is a whirlwind of emotion. One minute, everything is going well and then suddenly you have a flare up of symptoms. Or perhaps you are anxious about what your bowels may do. This whirlwind is due to having a limited understanding of your triggers and so you simply can not avoid them. Instead of this, opt for the low FODMAP process which will guide you step by step to pinpointing your trigger foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏩⏩Have you downloaded my latest free guide? “Veganuary for IBS.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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COMMENT 'VIP' BELOW IF YOU WANT THIS OUTCOME ⬇️(I will direct message you)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Who would say their quality of life is negatively impacted by their gut health?.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓Research shows that IBS is directly linked to poor gut health, so it is not surprising that this was the main outcome for this client.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️If you would like information about the VIP programme...working with myself over 3 months to get to the bottom of your gut health then comment VIP below or DM me so we can have a chat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#bloating #diarrhoea #constipation #tummypain #bloatingremedy #irritablebowelsyndrome #ibs #ibsdiet #foodanxiety #chronichealthcondition #chronicallyunwell #bodyimage #celebratingwomen #foodbaby #bodyimage #ibstriggers #lowFODMAPdiet #fodmapfree #lowFODMAP theibsdietitian #guthealthoutcome #chronichealthproblem #dubaihealth #dubaidietitian
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🤷‍♀️Do you have any symptoms of IBD? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️I always advise my clients that they MUST get an accurate IBS diagnosis, this includes ruling out IBD.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓IBD stands for inflammatory bowel disease. Although many symptoms are similar, the condition is not. IBD is an autoimmune disease which causes inflammation in the GI tract. So, make sure you have the correct testing done (a fecal calprotectin test).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏩⏩Do not forget to grab your FREE download on IBS and Veganuary (link in my bio).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#bloating #diarrhoea #constipation #tummypain #bloatingremedy #irritablebowelsyndrome #ibs #ibsdiet #foodanxiety #chronichealthcondition #chronicallyunwell #bodyimage #celebratingwomen #foodbaby #ibstriggers #lowFODMAPdiet #fodmapfree #lowFODMAP theibsdietitian #autoimmunedisease #bloodinstool #gastroenterologist #immunesystem #inflammatorybowelsyndrome #chronsdisease #ulcerativecolitis #IBD #IBDfighter
ARE YOU GUILTY OF STAYING UP Late? ⠀⠀⠀⠀⠀ ARE YOU GUILTY OF STAYING UP Late?
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🤷‍♀️ Give me a 😅 below if this is you? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️ Sleep is such an important factor in our general health as well as gut health.. Yet we seem to put it at the bottom of the list after fitness and nutrition.. Why? Whilst chatting to @drsalihaafridi recently she summed it up.. We evented electricity! .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓Poor quality and or quantity of sleep will reduce your mental wellbeing and negatively impact your gut. It also impacts your food choices. 

👍We cover sleep hygiene in my Take Control Programme (available for joining at the end of this month). In the meantime, here are some easy tips. 
✳️ Use @off_the_grid_app (to block your phone overnight!) 
✳️ Read before bed
✳️ Have a hot shower before bed to relax your muscles
✳️ Go to bed and get up at the same time each day
✳️ Use an eye mask⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⏩⏩ If you would like to know more about my Take Control Programme then please DM me so I see if you are suitable and also give you some details 😊. 
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#bloating #diarrhoea #constipation #tummypain #bloatingremedy #irritablebowelsyndrome #ibs #ibsdiet #foodanxiety #chronichealthcondition #chronicallyunwell #bodyimage #celebratingwomen #foodbaby #bodyimage #ibstriggers #lowFODMAPdiet #fodmapfree #lowFODMAP #ibsdietian ##sleepaid #sleep #whywesleep #restandrecovery #randr #sleephygiene #sleeper
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