If you have irritable bowel syndrome, you are familiar with the typical symptoms: bloating, abdominal pain, diarrhoea or constipation. But what many people underestimate is that the gut is much more than just a digestive organ. It plays a central role in your immune system and influences how your body responds to pathogens, inflammation or stress. With irritable bowel syndrome, you are not just struggling with a ‘nervous stomach’, but with a profound disorder that affects the entire balance of your body. In this article, we look at why your gut is so crucial to your health and what role it plays in the immune system.
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What exactly is irritable bowel syndrome?
Irritable bowel syndrome, often referred to as IBS for short, is one of the most common functional gastrointestinal disorders. Millions of people worldwide are affected, but hardly anyone talks about it openly. For many, it is ‘just’ a stomach ache, but for you it probably means a significant reduction in your quality of life.
Typical everyday symptoms
Irritable bowel syndrome manifests itself in many different ways. Some suffer mainly from diarrhoea, others from constipation, and still others experience constant changes. In addition, there is flatulence, abdominal pain, cramps or the feeling of not being completely empty after going to the toilet. The tricky thing is that the symptoms often occur in episodes and are unpredictable. You may feel fine one day and then have severe problems the next after eating a small meal.
Causes and triggers
There is no clear cause for irritable bowel syndrome. Rather, a combination of different factors plays a role:
- hypersensitivity of the nervous system in the gut,
- an imbalance in the gut flora (microbiome),
- stress and psychological strain,
- certain foods or intolerances.
This combination causes your digestive system to react more sensitively than other people's. This is precisely why irritable bowel syndrome is not just about digestion, but also about the close connection between the gut and the immune system.
Our gut as an immune organ
Your gut is not only responsible for digestion, it is also your body's largest immune organ. Around 70 to 80 percent of all immune cells are located directly in the intestinal mucosa and are in constant communication with your environment. Everything you eat and drink first arrives here – and your immune system decides whether it is harmless or dangerous.
The immune system is located in the abdomen
Every meal brings billions of bacteria, proteins and foreign substances into your body. Your gut filters these intruders and reacts instantly if something is wrong. So it not only protects you from pathogens, but also trains your immune system every day to distinguish between friend and foe.
Why this is important for irritable bowel syndrome
When your gut is overstimulated, this defence system also becomes unbalanced. Your immune system then reacts more sensitively than it should, and even harmless foods can cause discomfort. This explains why irritable bowel syndrome is much more than just a ‘nervous stomach’ – it is a sign that your largest immune organ needs support.
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About the microbiome and anatomy – the gut as a very important organ
Your gut is a truly high-performance organ. With a total length of about eight metres and a surface area that is enlarged to up to 400 square metres by folds and villi, it is not only the centre of digestion, but also a control centre for health and well-being.
The structure of your intestine
The small intestine is primarily responsible for absorbing nutrients. Here, proteins, fats and carbohydrates are broken down so that they can be absorbed into the bloodstream. The large intestine, on the other hand, is mainly responsible for recovering water and minerals. At the same time, it is home to trillions of microorganisms – your microbiome.
The intestinal mucosa forms the crucial boundary between ‘inside’ and ‘outside’. Although everything you eat passes through your body, strictly speaking, it only really enters the organism after passing through the intestinal mucosa. This barrier therefore decides what is allowed in – and what must remain outside.
The microbiome – your inner community
The microbiome consists of billions of bacteria, viruses and fungi that live in your gut. They help you digest food, produce vitamins such as K and B12, train your immune system and protect you from harmful germs. A healthy microbiome is incredibly diverse. The more colourful the composition, the more resistant you are to stress, infections or irritation.
Irritable bowel syndrome is often accompanied by dysbiosis – an imbalance in the microbiome. Some types of bacteria are too dominant, while others are missing. This imbalance can weaken the intestinal barrier and overwhelm the immune system, which in turn exacerbates symptoms.
Your gut is not just a digestive tube, but a complex network of nerves, mucous membranes, bacteria and immune cells. When this system remains in balance, you feel stable. If it gets out of sync, you feel it immediately – not just in your stomach, but throughout your entire body.
Two ‘big players’: the intestinal barrier & the lymphatic system
In order for your gut to function reliably, it needs protective mechanisms that keep unwanted substances out while keeping the immune system in balance. Two central components play a decisive role in this: the intestinal barrier and the lymphatic system.
The intestinal barrier – your bouncer
The intestinal mucosa functions like a finely tuned filter. On the one hand, it allows valuable nutrients to pass through, while on the other hand, it blocks bacteria, toxins and undigested food components. Between the cells are so-called tight junctions, which act like small gates that regulate what is allowed to pass through. If this barrier is weakened – known as ‘leaky gut’ – substances that have no business being there enter the bloodstream. Your immune system responds to this with inflammation.
The lymphatic system – the defence in the background
Directly behind the intestinal mucosa is a dense network of lymph vessels. This is where specialised immune cells are located, which intervene immediately when foreign substances slip through. This interaction is incredibly sensitive: your gut recognises within seconds whether a protein molecule is harmless or dangerous. If the system becomes unbalanced, this not only leads to abdominal discomfort, but can also put strain on your entire immune system.
So if you suffer from irritable bowel syndrome, it's not just your stomach that's rebelling. Often, the cause is an overwhelmed intestinal barrier combined with an overactive lymphatic system. This is precisely where the connection between digestion and immune defence comes in.
Irritable bowel syndrome and the immune system – how are they related?
Many people think of irritable bowel syndrome as just a digestive problem. But in reality, there is much more to it than that: your immune system is directly involved. Chronic inflammation, changes in the microbiome and even links to autoimmune diseases show that irritable bowel syndrome has a systemic dimension.
Chronic inflammation – silent fires in the stomach
In irritable bowel syndrome, researchers repeatedly find signs of so-called ‘low-grade’ inflammation. This means that your intestines are not acutely ill, but remain slightly inflamed on a permanent basis. These subtle irritations are enough to activate nerve pathways, trigger pain and disrupt your bowel movements. This explains why irritable bowel syndrome symptoms are often so persistent.
Dysbiosis – when the microbiome becomes unbalanced
A healthy microbiome is like a well-rehearsed orchestra. Each type of bacteria has its own role to play, and it is only when they work together that the whole system functions properly. Irritable bowel syndrome often involves an imbalance: protective bacteria decline, while problematic types gain the upper hand. This leads to an increase in gases, toxins and pro-inflammatory substances, which in turn put strain on the immune system.
Connection to autoimmune diseases
The connection between irritable bowel syndrome and autoimmune diseases is both exciting and worrying. Researchers suspect that a disturbed intestinal barrier and chronic irritation can increase the risk of the immune system attacking the body's own structures at some point. Although irritable bowel syndrome does not automatically mean that you will develop an autoimmune disease, it does show how closely digestion and the immune system are linked.
The bottom line is that irritable bowel syndrome is not an isolated gastrointestinal disorder. It is a sign that your immune system is constantly on alert – and that is precisely why it deserves more attention than it often receives.
Irritable bowel syndrome & nutrition – the challenges of everyday life
If you live with irritable bowel syndrome, you will quickly realise that nutrition is a sensitive issue. A food that was fine yesterday may cause discomfort today. This unpredictable pattern makes everyday life difficult and often causes stress. That's why it's important to keep track of which foods your stomach prefers.
Spontaneous symptoms and uncertainty
Many sufferers report that symptoms seem to appear ‘out of nowhere’. Sometimes it's a piece of bread, sometimes an apple, sometimes a meal that is actually harmless. This unpredictability leads to uncertainty and makes it difficult to eat in a relaxed manner. Instead of enjoyment, there is often fear of flatulence, cramps or an uncontrollable urge to go to the toilet.
Time and energy problems in everyday life
Added to this is the pressure to integrate meals into the day quickly and easily. Especially when you are busy at work or on the go a lot, there is hardly any time for conscious eating or planning stomach-friendly meals. Ready meals or snacks from the supermarket then seem like a simple solution – but often exacerbate the symptoms.
This leads to a vicious circle: symptoms sap your energy, and at the same time you lack the strength to pay more attention to your diet. This is precisely where strategies such as conscious meal planning, getting to know your individual triggers and a structured diet become important. They help you to make your everyday life more relaxed and give your gut the rest it needs.
FODMAPs: Getting through the day comfortably despite irritable bowel syndrome
FODMAPs are certain types of sugars and fibre that are difficult or impossible to break down in the gut. For people with irritable bowel syndrome, this means that they reach the large intestine undigested, where bacteria ferment them. This results in flatulence, pressure and often pain. But the good news is that a low-FODMAP diet can make your everyday life noticeably easier.
What FODMAPs actually are
The term stands for ‘fermentable oligosaccharides, disaccharides, monosaccharides and polyols’. This refers to substances such as fructose (e.g. in apples), lactose (in dairy products), sorbitol (in some sweeteners) and fructans (in wheat). These compounds are usually harmless to healthy people, but they put a lot of strain on the digestive system in people with irritable bowel syndrome.
How to use FODMAPs effectively
A low-FODMAP diet does not mean that you have to give up everything. Instead, you will learn step by step which foods are good for you and which you should reduce. This allows you to put together meals during the day that are easy to digest, provide energy and still taste good. Oatmeal with berries in the morning, rice salad with vegetables for lunch or soup in the evening – all of these fit into a FODMAP-friendly daily routine.
With this knowledge, you can regain control. Your gut will settle down, symptoms will occur less frequently, and you can finally move around more freely without constantly worrying about the next flare-up.
How to take care of your gut at breakfast
A good day starts with a good breakfast – and if you have irritable bowel syndrome, this first meal often determines how stable your stomach will remain throughout the day. Starting the day with foods that are difficult to digest can trigger discomfort, while a gentle, easily digestible breakfast gives your gut a break and provides you with energy.
Start the day with something light and easily digestible
In the morning, avoid anything that overloads your digestive tract: strongly spiced foods, fatty sausages, sugary baked goods or fruit juices with high fructose content. Your gut is sensitive after a night's sleep, and such foods immediately put strain on it. Instead, opt for warm, gentle foods such as porridge made from oatmeal, rice pudding or warm millet cream. The warmth relaxes your digestion, while the fibre provides a pleasant feeling of satiety.
Drinks also play a role. Coffee can cause cramps or diarrhoea in many people. Herbal teas, such as chamomile or fennel, which have a calming effect, are more suitable.
Examples of gut-friendly breakfast ideas
A classic example is porridge made from gluten-free oats, cooked in lactose-free milk or a plant-based drink. Topped with blueberries and a few walnuts, it provides you with energy without irritating your gut. Also suitable: overnight oats, which you prepare the evening before. Use oatmeal, a well-tolerated yoghurt and a small portion of banana.
If you need a change, try an omelette made with eggs and steamed vegetables such as courgette. Eggs are usually well tolerated, and gentle cooking ensures that the dish remains light.
This way, you'll not only start the day feeling full, but also with a stable gut feeling.
The 3 best recipes for irritable bowel syndrome
1. Oat porridge with blueberries and walnuts
Ingredients (for 1 serving):
- 50 g gluten-free oatmeal
- 200 ml lactose-free milk or oat drink
- 1 tsp maple syrup (optional)
- 1 handful of blueberries (fresh or frozen)
- 1 tbsp chopped walnuts
Preparation:
- Put the oat flakes and milk in a saucepan and slowly bring to the boil over medium heat.
- Simmer for 5–7 minutes, stirring constantly, until a creamy consistency is achieved.
- Sweeten with a dash of maple syrup.
- Finally, sprinkle the blueberries and walnuts on top.
- 👉 Enjoy warm – this soothes the gut and leaves you feeling pleasantly full.
2. Courgette omelette with fresh herbs
Ingredients (for 1 serving):
- 2 eggs
- 1 small courgette
- 1 tsp olive oil
- 1 tbsp lactose-free cream cheese (optional)
- Fresh herbs (parsley, chives, dill)
- Salt, pepper (sparingly)
Preparation:
- Wash the courgette, grate it coarsely and sauté it in a pan with a little olive oil for 3 minutes until soft.
- Beat the eggs in a bowl, season lightly with salt and pepper.
- Spread the courgette evenly in the pan and pour the egg mixture over it.
- Cook over a low heat until the omelette is golden brown.
- Optionally, refine with a little cream cheese and fresh herbs.
- 👉 The omelette provides protein, is easily digestible and gives you energy for the morning.
3. Rice salad with cucumber and chicken
Ingredients (for 2 servings):
- 150 g basmati rice
- 200 g chicken breast fillet
- ½ cucumber
- 1 carrot
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt, fresh herbs (e.g. parsley, basil)
Preparation:
- Cook the rice according to the instructions on the packet and leave to cool.
- Fry the chicken breast fillet in a little olive oil until cooked through, then cut into small cubes.
- Wash and peel the cucumber and carrot and cut into small pieces.
- Mix everything together in a bowl, add olive oil, lemon juice and fresh herbs.
- Season lightly with salt.
- 👉 This salad is light, fresh and perfect as a lunch on the go.
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Conclusion: Your gut is more than just digestion
The gut plays a key role in your body – it is a digestive organ, immune organ and protective shield all in one. If you have irritable bowel syndrome, it's not just about stomach ache or flatulence. It's about the balance of your entire system. With a conscious diet, FODMAP strategies and small routines in your everyday life, you can relieve your immune system and give your gut the stability it needs. This way, you can gradually regain control and focus on what really matters: a life with more ease and fewer complaints.
