Your work hours may be 9 to 5, but your IBS (irritable bowel syndrome) may not work around the same schedule. Whether it’s stomach cramps, bloating, constipation or the sudden urge to go to the bathroom, the unpredictable nature of IBS can make even the most routine workday feel challenging.
However, the right strategies can help you manage IBS and stay productive and more comfortable while working. We spoke with Rajiv Sharma, MD, a gastroenterologist with Banner Health, about common triggers and helpful strategies to manage their condition.
Common challenges in the workplace
Studies show that IBS can have a big impact on work attendance. People with IBS take more time off work and more days in bed than people without IBS. Many others also find it harder to focus and get their work done, which can affect their job performance and overall happiness at work.
Here are some common obstacles people with IBS face at work:
- Frequent bathroom trips: IBS symptoms like diarrhea and urgency can make you need to go to the bathroom more often. This can be stressful in a workplace where bathroom breaks may be limited.
- Abdominal pain: Stomach pain, cramping and bloating can cause you to feel uncomfortable and distracted while trying to focus on work. Sitting for long periods can become difficult due to pain, bloating and mental stress from the symptoms.
- Low energy: IBS can also affect your energy levels. Constantly feeling unwell can lead to tiredness, making it harder to focus or be productive.
- Stress and anxiety: Stress is a known trigger for IBS flare-ups. High-pressure work environments can cause anxiety, which may worsen symptoms. Dr. Sharma explains that stress plays a major role in IBS flare-ups because of the brain-gut connection. “About 85% of the chemicals that control mood and stress are in your gut,” Dr. Sharma said. “So when you're stressed, it can upset your stomach and a troubled gut can make you feel more stressed. This is why stress often triggers IBS.”
- Embarrassment: Due to the social stigma attached to health issues, many people feel embarrassed about talking about IBS, especially with a boss or coworkers. This can make managing your symptoms more challenging.
Tips for managing IBS at work
Managing IBS at work may require some planning and adjustments to your daily routine. Here are some strategies to help you stay comfortable and productive.
1. Study your bowel habits
Keep a food and bowel diary to track what you eat and how you feel.
“Knowing your triggers and the urgency with which you need to use the restroom will allow you to anticipate and plan accordingly,” Dr. Sharma said.
By identifying when you’re most likely to experience symptoms, you can plan bathroom breaks around your work schedule. This may involve finding the closest bathrooms at work or locating less busy ones for added privacy.
2. Reduce stress and anxiety
Stress is a major factor in IBS flare-ups. To reduce stress, try the following:
- Meditation: Practice deep belly breathing, mindfulness or meditation during the day to calm your mind and reduce anxiety.
- Exercise: Regular physical activity and exercise can help reduce stress. Even short walks throughout the day can make a big difference.
- Sleep: “Avoid social media for at least two hours before sleeping and focus on good sleep hygiene to ensure quality sleep,” Dr. Sharma said.
- Therapy: Cognitive behavioral therapy (CBT) can help you manage stress more effectively. CBT helps change negative thought patterns and may be helpful if you work in high-pressure environments.
- Support groups: Connecting with others who understand what you’re going through can be a valuable resource.
3. Make smart dietary choices
What you eat can affect your IBS. “Focus on foods that are easier on your digestive system to avoid common triggers,” Dr. Sharma said.
Here are some tips to remember:
- Avoid rich foods: Stay away from high-fat foods, foods with high fructose corn syrup and artificial sweeteners.
- Limit caffeine: Too much caffeine can irritate your stomach and lead to increased symptoms, like diarrhea.
- Eat complex carbs: Foods like steel-cut oatmeal (without added sugar or sweeteners) can provide the energy you need without triggering IBS symptoms.
- Avoid trigger foods: Avoid foods that cause flare-ups.
- Stay hydrated: Drink plenty of water throughout the day. Avoid excess sports drinks.
- Consider a low FODMAP diet: This diet involves reducing foods high in certain fermentable carbohydrates that can trigger IBS symptoms. This type of diet is hard to stick to, so getting help from a health care specialist or dietitian can make it easier to follow them and be more successful in the long run.
4. Create a supportive work environment
It’s important to feel supported at work. While it may be uncomfortable to talk about IBS, being open with your employer can help you get the accommodations you need.
Try to set up a private meeting with your boss or HR where you can explain how IBS affects your work. You don’t have to explain everything. Let them know that your condition can sometimes cause stomach pain or the need to use the bathroom often. You can talk about ways they can help, like offering flexible work hours, allowing short breaks when needed or letting you work from home on tough days.
Additionally, work with your health care providers, including your gastroenterologist, to obtain a restroom access health card. This card can give you priority access to restrooms during urgent situations, helping you manage your symptoms more effectively at work. Discussing this with your HR department or employer can ensure they understand your needs and support you in using this card.
5. Have an emergency kit
It’s a good idea to keep an emergency kit with you at work in case you need it. Your kit should include items that help you manage symptoms, such as medications (if prescribed), extra clothing, wet wipes and snacks that are safe for your condition. These items can give you peace of mind and help you feel more prepared in case of a flare-up.
When should you see your health care provider?
While managing IBS is often possible with lifestyle changes, there are times when you should see your health care provider or a Banner Health specialist.
You should your provider if:
- You notice blood in your stool.
- You experience unexplained weight loss, fatigue, joint pain, skin rashes or eye pain.
- You feel unwell, or the symptoms become worse over time.
“IBS is often used as a placeholder term for digestive issues, but irritable bowel diseases like Crohn’s disease, colitis, pancreas disease and celiac disease can sometimes be mistaken for IBS,” Dr. Sharma said. “If you experience any of the above symptoms, see your provider.”
Takeaway
Managing IBS at work is all about being proactive. By understanding your bowel habits, managing stress and eating well, you can create a work routine that accommodates your IBS. With the right tools and support, you can manage your symptoms and feel confident at work. Gut happiness equals employee happiness!
