How to Overcome IBS: A Practical Guide

Living with irritable bowel syndrome (IBS) can be exhausting.

Symptoms of IBS include abdominal pain, bloating, fatigue, constipation or diarrhoea, and unpredictable flare-ups. They often interfere with daily life. For many, IBS is not only about the gut, but it also affects confidence, mood, and overall well-being.

If you are looking for how to overcome IBS, you are most likely looking for more than just quick fixes. IBS is a complex condition that has no single cause or cure. Still, many people have significantly reduced their symptoms and gained better control over it through a personalised, whole-body approach.

Understanding what causes IBS, how the gut and the mind interact, and which strategies can bolster long-term gut health can make a meaningful difference. In this article, we will explore all this.

What Is IBS and What Causes It?

IBS is a condition that affects the digestive system.

Symptoms include:

• Constipation

• Diarrhoea

• Bloating

• Stomach cramps
  

These symptoms can last from days to months.

Being a functional gastrointestinal disorder, it does not cause visible damage to the intestines, but it influences how they work. Sometimes, IBS can be a lifelong problem and a frustrating experience.

So, what causes it?

The exact cause of IBS is unknown.

However, it’s linked to the following factors:

1. Bacterial Dysbiosish

Some studies suggest an imbalance in gut bacteria or small intestinal bacterial overgrowth (SIBO) contributes to symptoms like changed bowel habits, gas, and bloating in people with IBS.More and more evidence shows that lack of diversity of microbes starts to limit gut function & reduce healthy multiplication of healthy bacteria in our guts.

2. Gut-Brain Axis Dysregulation

In a healthy body, the gut and the brain communicate incessantly. If the communication is broken or the signal is disrupted, it can cause IBS. That’s why common triggers of IBS include stress and anxiety.

3. Abnormal Gut Mobility

Overactivity or underactivity of the colon is also believed to be a cause of IBS, because people with IBS often experience bowel movements that are too slow (constipation) or too fast (diarrhoea).

4. Food Sensitivities

Certain foods can also cause IBS in sensitive individuals. These foods include gluten, dairy, and high-FODMAP foods.

5. Periods

During the menstrual period, hormonal fluctuations (changes in progesterone and oestrogen) can make IBS symptoms worse.

Can IBS Be Cured Permanently?

It is a chronic condition, not a structural disease. While the root cause is unknown, IBS is influenced by a complex combination of factors that cannot be permanently suppressed or eliminated. 

However, managing IBS effectively is a possibility.

How to Overcome IBS Symptoms Naturally

There’s no single medicine or diet that works for every IBS patient.

But if you are diagnosed with IBS, some things can help alleviate symptoms.

Take a look at the basic dos and don’ts if you have IBS:

Dos:

1. Eat healthy to the best of your ability

2. Start a simple food journal that lists foods that irritate you and foods that don’t

3. Maintain at least 1.5 litres of fluid intake from water and non-caffeinated drinks

4. Look for ways to physically and mentally relax

5. You can try probiotics for a month (they can help with symptoms caused by gut-bacteria changes)

6. Do plenty of appropriate exercise
   

Don’ts:

1. Do not eat too fast

2. Don’t delay your meals

3. Don’t drink lots of fizzy drinks or alcohol

4. Don’t drink more than 3 cups of caffeinated drinks in a day (including tea)

5. Don’t eat more than 240 grams of fruit per day

6. Don’t eat a lot of processed, spicy, or fatty food

Now, let’s dive a little bit deeper.

Foods to Eat to Overcome IBS Problems

While there’s no single food that magically helps you with IBS, a diet rich in soluble fiber, lean proteins, and low in FODMAPS (a group of short-chain carbohydrates that the small intestine has a hard time absorbing) can soothe many symptoms.

1. Oats (Porridge/Oatcakes)

Oats are a staple for IBS relief. It has soluble fibre that forms a gel in the gut. This helps bind loose stools in diarrhoea and soften hard stools in constipation. High-fibre wheat-based cereals are harder to digest than regular porridge.

2. Golden Linseeds (Flaxseeds)

One tablespoon of golden linseeds daily can improve constipation, wind, and bloating. One should take this with 150ml of fluid (minimum) to be effective. This is widely available in UK supermarkets.

3. Quorn (Mycoprotein)

Quorn is a low-fat, high-fibre meat alternative that is also low-FODMAP. A 75g serving can help increase good gut bacteria (Lactobacilli), which helps with IBS symptoms.

4. Garlic-Infused Oil

Fresh onions and garlic are common IBS triggers. So, you can use infused oils (available from Waitrose, Tesco, or M&S) for flavouring, as they don’t contain fermentable sugars that can cause gas.

5. Kiwis & Prunes

Kiwis and prunes are natural laxatives. If you eat two kiwis a day, it may help with your stool frequency and consistency.

6. Lactose-Free Dairy & Hard Cheeses

Many brands let you enjoy the goodness of dairy intake without the lactose side effects, like bloating. You can also try hard cheeses like Red Leicester or Cheddar, as they are low in lactose and people can tolerate them easily.

Bonus Tips:

• Find ‘Hidden’ Triggers: Read the labels, the ore ingredients generally the more processed the food is, if you don’t recognise or can’t pronounce an ingredient put it back on the shelf!

• Find Resistant Starch: Foods that are ‘ready meals’ or are supposed to be reheated and eaten often contain resistant starch. Avoid this component as it can be hard on your digestive system.

• Reduce Tea/Coffee: Avoid 3 cups of tea or coffee, as this can overstimulate your colon. Incorporate fennel or peppermint instead.

Foods That Make IBS Worse

Now you know what to eat, but that’s not enough. Because many traditional UK foods contain FODMAPs or are high in fat, they are hard for a sensitive gut to digest.

That’s why you should have a list of foods to avoid if you have IBS.

1. Wheat-Based Foods

Bread, biscuits, and pasta are staple foods in the UK, but they all contain fructans. The small intestine cannot fully absorb fructan; it ferments in the large intestine, causing pain, bloating, and gas. Wheat-based products can contain gluten, which can irritate the gut lining.

2. Fried Foods and High-Fat

Burgers, chips, or fish, which are traditional “pub grub”, can trigger the gastrocolic reflex. This signals the colon to empty itself quickly. This can lead to immediate cramps or diarrhoea.

3. Sugar-Free Sweets and Gum

Gum and sugar-free sweets often contain “polyol” sweeteners like xylitol or sorbitol. They draw excess water into your gut, which can worsen wind and diarrhoea.

4. Onion and Garlic Fructans

These fructans are found in most pre-prepared meals and sauces. You know why you need to avoid fructans.

5. Cruciferous Vegetables

Vegetables like cauliflower, broccoli, Brussels sprouts, and cabbage might be your favourites. But because they ferment quickly in the body, they are naturally high-gas producers.

How to Overcome IBS Anxiety (and the Gut–Brain Loop)

Even if you have the perfect daily nutrition, you cannot ignore the anxiety that comes with IBS because your gut and brain are connected.

That’s why to overcome IBS anxiety, you need to address the gut-brain axis first.

Here’s a detailed breakdown:

1. How to Break the “Fight-or-Flight Loop”

Your body enters a fight-or-flight state whenever you feel a flare-up. This releases cortisol and other stress hormones, which disrupt digestion. (Note: these are not “bad” hormones; they have their uses.)

So, here’s how to break the loop:

Belly Breathing: Box breathing, or simple, slow, and deep belly breathing (e.g., 4 seconds in, 6 seconds out), activates the parasympathetic nervous system to calm gut contractions.

Heat Therapy: You can use heat pads or hot water bottles on your abdomen. This can soothe spasms, helping pause the panic response.

Muscle Relaxation: Tension pre-stored in the body often amplifies gut pain. That’s why systematically and progressively tensing and releasing muscle groups can help the body relax and lessen the pain.

2. How to Rewire Stressful Thoughts

Those who suffer from IBS know how “catastrophising” their thoughts can get. Cognitive Behavioural Therapy (CBT) is highly effective in targeting and rewiring those thoughts.

Here’s how to target and rewire your thoughts:

Reframe Pain: Notice internal thoughts like “this pain is going to waste my day” and try to insert new thoughts like “the pain is here because my gut is sensitive, I know a couple of ways to manage this, this might be okay”.

Challenge “Safe” Actions: You can start this very slowly, but gradually you need to face situations you generally avoid (for example, eating out or taking long car rides). This will reduce the fear of being far from a bathroom and hypervigilance (both of which are physically taxing).

Identify Triggers: Journaling can be beneficial for this, too, but a simple note will do for now. Keep a log of stressful events and foods to see if there's a connection between emotional state with a flare, or if it's just the foods.

3. How to Use Relaxation

Specific relaxation techniques (such as gut-directed hypnotherapy) involve visualisation and guided relaxation to reframe how the brain processes gut sensations.

It helps you build a habit of thinking of your gut as calm and strong rather than turbulent and weak.

Studies show that visualisation and guided relaxation (combined with a low-FODMAP diet) are very effective for long-term relief.

How to Overcome IBS Constipation, Pain, and Fatigue

To overcome IBS constipation, pain, and fatigue, you need to do more than just avoid triggers. You need to focus on energy, management, and gut motility.

1. How to Overcome IBS Constipation

Fibre Intake: Gradually increase your fibre intake and aim for 30g of soluble fibre per day.

Kiwis: Eat two kiwis (green) per day. It will be as effective as laxatives.

Footstool: Use a footstool to elevate your knees when you are on the loo. It makes the evacuation easier by straightening the rectal angle. This can reduce strain-related pain.

2. How to Manage Pain

Antispasmodics: Over-the-counter antispasmodics like Colpermin (peppermint oil capsules) or Buscopan (Hyoscine butylbromide) can help with the cramping pain by relaxing the smooth muscle of the gut wall.

Gentle Movement: Gas trapped in the digestive system is the primary cause of IBS pain. Therefore, gentle movement, such as a 15-minute walk, or IBS-specific yoga poses (such as twists) can help alleviate pain.

Heat Therapy: The gold standard for visceral pain is heat therapy (you only need a hot water bottle; hot bags can be even better). Heat increases blood flow and slowly lowers the pain signal.

3. How to Address Fatigue

IBS fatigue often results from multiple factors, such as poor sleep due to discomfort, chronic inflammation, and malabsorption. Here’s what you can do to energise yourself:

Counter Malabsorption: Consider taking a good quality multi vitamin supplement to address B12 and vitamin D deficiencies, boost energy, and help fight inflammation. Look for Magnesium Glycinate to help introduce more magnesium into your system and keep your digestive tract calm.

Introduce papaya and pineapple into your diet to help you conserve energy during difficult digestion they are rich inenzymes (they help break down proteins more efficiently).

Counter Chronic Inflammation: Incorporate Omega-3 fatty acids (algae or oily fish-based supplements), curcumin (in turmeric), ginger.

Make Sleep More Restorative: Going to bed earlier, reading or listening to a book, no screens after 8pm. Within 30 minutes of waking, you should try to get natural daylight. It helps maintain a balanced sleep-wake cycle, which is important for quality sleep.

Avoid “heavy” or “difficult” meals at dinner, and reduce blue-light exposure (1-2 hours before bedtime) to improve your sleep restoration.

Toni Health’s Approach – Gut Feeling Programme

In my Gut Feeling Programme, I work with people who have issues with their digestive system (including IBS). We will work out what works for you your system We work together over a period of three months (in person/on Zoom/or both).

In this programme:

• We’ll use my Whole Body System and dive deep into your health to look at what’s working and what’s not

• We’ll track and break down when and what you’re eating

• We’ll review treatments, supplements, and foods you’ve tried before

• We’ll run a Gut Microbial Panel, which helps figure out the state of your gut bacteria and where we can improve

• We will decide on other tests (from your blood markers to genetics) that might be necessary

Then, I’ll develop a personalised food plan. I may also includeherbal tinctures or supplement to address any recurring symptoms or for long-term health.

Over the next three months, we will track your progress and adjust your plan if needed.The more we understand your microbes & their behavior, the more we know who to support the body to feel better.

Say goodbye to life-limiting IBS symptoms and let yourself feel what it’s like to have a healthy and happy gut.

Email lou@tonichealth.co.uk or use this form to contact us. See you soon.

FAQs

1. Can you live a full life with IBS?

Absolutely. You can live a normal and fulfilling life with IBS or irritable bowel syndrome. However, it’s only feasible when you actively manage it through food, lifestyle and key psychological changes.

2. What happens if you ignore IBS?

If you ignore IBS, you will continue to deal with flare ups & discomfort & perhaps not absorb nutrients that you need from your food & supplements.

3. Why don’t doctors take IBS seriously?

Most doctors are trained to respond to emergencies, treat injuries, prevent infections, detect serious diseases, and so on. That’s why when it comes to chronic non-life-threatening diseases like IBS, they often feel unequipped to get to the root cause and continue a long-term treatment.