Irritable Bowel Syndrome Self-Care: 4 Tips That Ease IBS Symptoms Naturally

When you’re dealing with irritable bowel syndrome (IBS), digestive distress can strike at any time. During a flare-up, you may feel bloated or constipated, or you may find yourself sprinting to the bathroom. And while certain foods may be triggers, symptoms can also strike unexpectedly. This can leave you feeling anxious about trying new foods, dining out with friends or taking a flight—because you never quite know how your bowels will behave. (So much for trusting your gut!) The good news? You can soothe your symptoms and get your gut back on track with a few irritable bowel syndrome self-care strategies. Here’s what you need to know.

What is irritable bowel syndrome?

“Irritable bowel syndrome is a functional disorder where patients have symptoms of abdominal pain, bloating and fatigue alongside changes to normal bowel habits such as constipation, diarrhea or both,” says Qin Rao, MD, a gastroenterologist specializing in IBS at Manhattan Gastroenterology in NYC. 

Unfortunately, IBS can be difficult to diagnose. There’s no test specifically for IBS, so your doctor may run tests to rule out conditions with similar symptoms. “IBS is what’s known as a diagnosis of exclusion, meaning you have to rule out other potential causes such as celiac, inflammatory bowel disease (IBD) or thyroid dysfunction to obtain the diagnosis,” Dr. Rao adds.

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The good news: IBS doesn’t cause lasting damage to your digestive tract or increase your risk of colon cancer. But the symptoms can interfere with your daily life and may lead to mood changes, stress, anxiety or sleep issues. A timely diagnosis is important so you can start exploring IBS treatment plans ASAP.

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People with IBS may have different triggers

“No one knows the exact cause of IBS,” Dr. Rao says. “It can be related to multiple things including stress, certain foods, connective tissue diseases or an imbalance in serotonin.” Dehydration, lack of exercise and a low-fiber diet can also negatively affect your gut health and contribute to IBS.

For some people, certain types of carbohydrates can trigger IBS flare-ups. These carbs are known as FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. “High FODMAP foods tend to lead to indigestion due to producing excessive amounts of gas, causing abdominal pain and bloating,” Dr. Rao says.

4 irritable bowel syndrome self-care tips to settle your stomach

IBS can be unpredictable and uncomfortable, but these self-care tips can help you prevent flare-ups and get relief from your most disruptive symptoms in the long term. 

1. Follow a low-FODMAP diet

“The low-FODMAP diet is an elimination diet where you attempt to cut out all high-FODMAP foods and slowly reintroduce them into your diet to see what foods bother you,” Dr. Rao says. According to a study published in Nutrients, high-FODMAP foods that you should eliminate and then slowly reintroduce include:

• Honey
• Apples
• Pears
• Stone fruits (like avocados, cherries or peaches)
• Wheat
• Rye
• Onions
• Garlic
• Cabbage
• Legumes
• Dairy products
• Mushrooms
• Artificial sweeteners

A study published in the journal Gastroenterology found that a low-FODMAP diet helped to relieve symptoms in 57% of people with IBS. However, it’s important to talk to a doctor or dietitian before starting an elimination diet to avoid any nutritional deficiencies.

 2. Snack on a banana

Fiber helps to keep your digestive system moving along smoothly. However, the two types of dietary fiber (soluble and insoluble) can affect your gut in different ways. If your IBS is causing diarrhea, soluble fiber helps to absorb excess water and harden your stools. Soluble fiber can be found in foods such as bananas, avocados, carrots, oats and barley.

 If you’re feeling constipated, insoluble fiber can help food move through your digestive system and add bulk to your stools. This type of fiber can be found in whole-wheat flour, nuts, beans and certain veggies. Worth noting: Too much insoluble fiber can actually worsen bloating and gas, leading to more abdominal pain and discomfort, Dr. Rao says.

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3. Download a de-stressing app

Your brain and gastrointestinal tract are linked through a communication pathway known as the gut-brain axis, which includes nerves, hormones and gut bacteria. (If you’ve ever felt queasy when you were nervous, then you know how powerful this connection can be.) 

“Stress can worsen IBS due to the gut-brain axis,” Dr. Rao says. “Patients with worsening stress tend to have more flare-ups and also experience IBS symptoms in greater severity.” Stress management can help to minimize IBS symptoms, so set aside time each day to relax with a stress relief app, yoga or mindfulness meditation. 

4. Move for 30 minutes a day

 A study published in Nutrients found that 30 minutes of light aerobic exercise (like walking, biking or swimming) three times a week significantly improved IBS symptoms and overall quality of life after just six weeks. 

If your workout routine is typically more rigorous than that, keep in mind that intense exercise can sometimes make IBS symptoms worse. During a workout, the body redirects blood flow away from digestion to support your heart, lungs and muscles. To help minimize symptoms of IBS, wait two to three hours after a heavy meal before doing high-intensity exercise so your body has time to digest.

Irritable bowel syndrome treatment: When to talk to your doctor

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 “If home remedies do not help, seek the expertise of a trained physician,” Dr. Rao says. This is especially important if you’re having severe symptoms—for example, if you’re only having a bowel movement once a week, he adds.

Experts also advise letting your doctor know if you experience symptoms including:

• IBS that starts after age 50
• Severe or worsening symptoms
• Unexplained weight loss
• Diarrhea at night
• Rectal bleeding
• A family history of gastrointestinal diseases

If IBS self-care isn’t providing adequate relief, your doctor may prescribe medication to help manage your symptoms.