You’ve been fighting the crowd in the grocery store and suddenly you’re hit with severe stomach cramps so bad that you’re afraid you might not get to the restroom in time… or you avoid social functions because you can’t control painful gas… If these situations sound all too familiar, you may be one of more than 54 million Americans suffering from irritable bowel syndrome (IBS).

Basically, IBS is an intestinal disorder caused by disfunction in the nerves and muscles in your bowels that causes bloating, abdominal pain, loose stools or constipation. But no one really knows the exact cause of it, and there is no cure. Under normal conditions, the muscles in your intestinal wall contract and relax in a coordinated fashion to push the food from your stomach through your intestinal tract and to your rectum.

But if you suffer from IBS, the muscle contractions may be too strong and last too long… causing food to be pushed through too quickly resulting in diarrhea, gas and cramping. Or the contractions might be too weak and not last long enough… so the food is moved too slowly, causing dry, hard stools and constipation.

Heredity and hormones may be factors that influence IBS episodes. Some reports indicate twice as many woman suffer from IBS, and that some women notice a difference in their IBS symptoms around the time their menstrual period starts. But, this also may be because women are just more comfortable than men talking about their embarrassing symptoms to physicians.

The following are some of the common symptoms of IBS that can range from mild to extremely severe:

• Cramping in the stomach area.
• Feeling too full or nauseated after eating a normal meal.
• Painful constipation.
• Painful diarrhea, especially after eating.
• Mucous in the stool.
• Feeling like you need to finish a bowel movement.
• Bloating and gas (flatulence).

I can personally understand how these symptoms can undermine your whole way of life since I suffered painful abdominal cramps, embarrassing gas and diarrhea for many years. But here are some important things to know in your battle against IBS:

• Know the foods that can ignite your symptoms and avoid them. They include chocolate, dairy products, carbonated drinks, alcohol, caffeine and sorbitol (artificial sweetener found in dietetic foods and some chewing gum). Broccoli, cabbage and beans may cause gas, but they are great sources of fiber, which can help with constipation. Other fiber-filled foods include peaches, apples, bran, whole-grains and vegetables such as carrots and raw peas.
• Cut down on the amount of food you eat. Try eating three to five smaller portioned meals a day and keep a journal of all the foods you eat. It helps to look at the list at the end of each day to actually see everything you consumed. And since some IBS symptoms are delayed, it may be handy in matching symptoms with certain foods.
• Don’t forget to drink plenty of water—at least eight glasses every day—or even more! Water can help flush toxins out of your system, and ensure that your bowels don’t get gunked up with waste.
• Manage your stress. Stress can only aggravate your symptoms of IBS. Try exercise, meditation, hypnotherapy, massage, yoga or counseling to relieve stress and depression.

Although no medical tests can identify IBS, if your symptoms persist, you should see your doctor for a physical exam and tests to rule out serious ailments like Crohn’s disease and ulcerative colitis—or even colon cancer. Sometimes IBS is mistaken for ulcerative colitis; however, unlike colitis, IBS doesn’t cause inflammation.

But make no mistake—IBS is an embarrassing condition that can painfully invade your world and turn it upside down! But by learning your own body and taking control of your life, you can manage your symptoms and improve your quality of living.