Tummy troubles

There is a lot of helpful information here. I have had IBS since my early 20s, now I'm in my mid 40s. Stress is a massive factor which I think is why I have found the breathing so helpful. Being autistic, we are often stressed/anxious. Graphic warning, the amount of times I've been out in a social situation and I'm so anxious, I have to run to the toilet. Weirdly, I get social anxiety about urinating and can't go in public toilets, but now I'm older, when it's your bowels...you just have to go. Less fat, less produced food, eat more things good for your gut like veg and fruit. Basically, the more you can build the good bacteria in your stomach, the better. Definitely eating in smaller amounts. If I'm having a really hard time it can take me 15 minutes to eat a yogurt. But it helps my stomach. I also carry baby poo bags and wipes around as it makes me feel more secure. As above, we can't remove stress so it's working out all the little ways to make it a bit easier

Pleased to be of help Lonehare12 :-)

Thank you Phased  for this detailed information, it has been most helpful

Thank you for the detailed response.  Please take care not to verge into giving medical advice as per rule 6 please.

Thanks

Suzanne Mod

Thank you

Thank you

I jave had nervois stomach in the past.

  I have Gastroparesis so stomach issues have been a real part of my life.  Eating small and often was mentioned above which is a good strategy.  I have a restaurant card from PINNT which explains you may not eat or want a kids meal etc when you go out, and a 'this cant wait' toilet card from GUTS UK they can be confidence boosters and also helps establishments understand and support a situation

I've just cleared my desk of an issue that has had it congested for a while Lonehare12 and if it's Ok I would like to share with you a bit of a "deeper dive" into the topic that I've just made.

There was  big "meta analysis" paper on this published in 2023 in Nature Neuroscience.  With a bit of help I've broken the contents down into hopefully "easily digestible" parts that follow:

In plain English the science is that there is massive two-way communication between our gut and our brain.  Autistic people often have distinct profiles when it comes to gut microbes (like Biffidobacterium and Prevottela) and the way our bodies process proteins and carbohydrates.

If this system gets out of balance, t doesn't just cause stomach aches it can actually trigger low grade inflammation and have an impact on our nervous system.  So gut issues can directly drive or worsen experiences like chronic fatigue or "brain fog", anxiety and sudden sensory overload.  I t can also mess with sleep and mle it difficult to know if one is hungry full or in pain ("interoception" problems).

Practically we can't change our biology overnight but a few self-directed, relatively low demand strategies that might be worth considering.

Prebiotics and probiotics - the evidence base is moderate to high and autism specific.  These are constantly shown to improve specific digestive issues - like reducing stress markers (like cortisol) and improving gut barrier function - there are studies as well that highlight they help passage of of specific materials across the blood-brain barrier to help reduce neural inflammation.  BUT it's nuanced - the direct effects on individual people are wildly different - - this highlights why it's important to to introduce them slowly and monitor personal tolerance.

The "physical hack" of regulating one's breathing maybe isn't as "woo woo" as might be imagined at first thought - there is general consensus that breathing exercises and nervous system regulation work and ther eis emerging "scientific evidence" that this specifically works with autistic people.  This is the sort of "body work" that yogic breathing, small circulation breathing, physically splashing cold water on the face or maybe kicking of shoes and socks and walking in grass (Mind where you step!).  Or just as "simple" (I'm aware that for many this is not "simple") going out for a walk. 

In that last one of going out for a walk this maybe also leads into the practicality of trapped "wind" and physically giving the guts a chance to get moving inside one - this could be even walking about one's room or doing a few gentle seated stretches.  this sin't just mechanical like getting the guts frre to move and sloppin stuff about a bit - it also works on that gut-brrain axis again...

There is also a tricky kind of "double bind" that perhaps autistic people encounter w/r/to monotropic food preferences and introducing variety - the "stress" of doing so can increase the gut brain axis "problems" - so as a parent who has experience of "stealth" food introduction by mashing some greens or pulses into otherwise staples like a tomato based pasta source and gradually increasing (albeit carefully and being ready to titrate down as well!).  And indeed on a personal experience basis stop... my mum insisted that tinned meat puddings she gave me to eat where all steak and no kidney a few times - this actually increased my dislike of the flavour of kidney - I might be daft but I'm not stupid!

So, just to be clear these strategies are "evidence based".

An important thing o consider tho' is that the effects of taking prebiotics is TRANSIENT,  If you stop taking them your gut will slide back to doing what it normally did.. So it's an ongoing maintenance thing - its better and kinder to add a little every day (maybe even an un-noticable amount) rather than going for massive "gut cleanses" that cause distress and have no lasting effect.

Best Wishes!

Phased

me too Lonehare12 :-)

I have IBS, mainly anxiety driven, also processed foods make it worse. I have found the biotifal kefir to be the best. Apologies for mentioning a name. Eating small portions regularly also helps a sensitive stomach. And breathing. When you start feeling your stomach kicking off, conscious slow breathing really helps. 

Thanks. I think I’ll stick to having just the occasional Brazil nut from now on, though my issue also occurs when eating walnuts and other nuts.

Welcome

Thank you

I hadn’t factored my nervous system into things but I know it’s in chaos at the moment so it all makes sense. Hopefully it will settle down when some of my stressors are over.

I haven’t heard that word for a while but I feel like it describes the general feeling I get in my stomach 

Thank you 

Camomile tea

I’m a firm believer in woo woo

Thank you Phased 

I have recently started eating Brazil nuts….i might reconsider or try eliminating them. I do eat Greek yoghurt though.

Thank you

Thank you Bunny 

Yeah me too before I go to therapy I never eat luckily my appointment is at 10.30.

ThanksStuart333