14 Expert-Backed Lifestyle Strategies to Soothe IBS Symptoms

Dealing with Irritable Bowel Syndrome (IBS) can be incredibly challenging.

Did you know that 25 to 45 million people in the United States and about 5-10% of the global population struggle with this condition? IBS brings a variety of symptoms, including abdominal pain, bloating, gas, and unpredictable bowel movements (diarrhea, constipation, or both).

Unfortunately, IBS is a chronic issue that requires ongoing management. When left unchecked, it can significantly impact quality of life and mental well-being, as recent research highlights.

But there is hope! Often, alongside medication, certain lifestyle changes can lead to positive results for managing IBS. So, here are 14 expert-backed strategies to help you manage and alleviate IBS symptoms.

1. Keep a Food Diary

Keeping track of what you eat and how it affects your symptoms is a useful way to spot trigger foods that may worsen your condition. Write down all your meals, snacks, and drinks, and create a detailed log. It’s also important to note any symptoms you have after eating.

Over time, your food diary can reveal patterns. You might see that certain foods cause discomfort while others don't. This information can help you make better dietary choices.

2. Include Fiber in Your Diet

Dietary fiber is a great way to manage IBS symptoms and regulate bowel movements. Foods like nuts, beans, whole grains, fruits, and vegetables contain a blend of soluble and insoluble fiber (both important for digestion). The ratio varies with the type of food, making it important to add a variety of plant-based foods.

Add fiber-rich foods gradually to your diet to help your body get used to them and determine how your body tolerates different foods. Too much fiber can cause gas and bloating, aggravating your symptoms.

3. Adopt a Low FODMAP Diet

Research shows that certain carbohydrates called FODMAPs can trigger Irritable Bowel Syndrome (IBS) symptoms. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — short-chain carbs that some people struggle to digest.

A low-FODMAP diet reduces foods high in carbohydrates, which can cause gas, bloating, stomach pain, and changes in bowel habits. Common high-FODMAP foods to limit are onions, garlic, wheat products, some fruits like apples and pears, and lactose-containing dairy.

First, high-FODMAP foods are removed for a few weeks to go on a low-FODMAP diet. Then, foods are slowly reintroduced one at a time to see which ones cause symptoms. Finally, a personalized diet is created based on what you can tolerate.

4. Eat Smaller Portions

If you have IBS, try eating smaller, more frequent meals. Instead of three large meals daily, aim for five to six smaller meals.

It helps to minimize the stress placed on your digestive system. Larger meals can lead to a significant release of digestive hormones and an overreaction of the gastrocolic reflex, which may trigger IBS symptoms such as bloating, cramps, and diarrhea.

5. Avoid Smoking

Smoking can make IBS symptoms worse and harm your gut health. The chemicals in cigarettes alter gut motility and can cause inflammation, leading to diarrhea, bloating, and abdominal pain. Plus, smoking throws off the balance of gut bacteria, making digestion more complicated.

Quitting smoking can bring tons of health benefits, like better digestion and fewer IBS symptoms. If you're considering quitting, contact a healthcare provider or a support group for helpful resources and strategies that fit your needs.

6. Get Enough Sleep

There is a two-way relationship between sleep and Irritable Bowel Syndrome (IBS). Research indicates that approximately half of all people with IBS experience sleep difficulties. IBS can disrupt sleep patterns, and insufficient rest may exacerbate IBS symptoms.

For healthy gut function, try sleeping seven to nine hours and practicing good sleep hygiene, such as a consistent sleep schedule and limiting daytime napping.

7. Take Supplemental Fiber

While adding more fiber-rich foods to your diet is a great start, taking fiber supplements can also help manage IBS symptoms. Psyllium husk or methylcellulose are great sources of soluble fiber that can help keep your bowel movements regular and improve your digestive health. They’re especially useful if you struggle to get enough fiber from food alone.

Make sure to drink plenty of water when using these supplements. They absorb fluid, and if you’re not hydrated, they can cause more digestive issues.

8. Consider Probiotics

An imbalance of your gut microbiota is thought to increase IBS symptoms. Probiotics are live microorganisms that can provide health benefits, particularly for patients with IBS. They work by restoring the natural balance of bacteria in the gut, which can be disrupted by various factors such as diet, stress, and antibiotic use.

Foods like yogurt, kefir, and fermented vegetables are natural sources of probiotics. You can also consult a healthcare provider to find a probiotic supplement that suits your needs.

9. Eliminate Stress

IBS is recognized as a gut-brain interaction disorder, meaning how your digestive system and brain communicate can influence your symptoms. Emotions like stress and anxiety can ramp up flare-ups. That's why experts suggest including stress management techniques in your treatment plan.

Mindfulness meditation, cognitive-behavioral therapy (CBT), and deep-breathing exercises can help lower stress levels. A study shows mindfulness-based stress reduction (MBSR) can significantly improve IBS symptoms.

10. Stay Hydrated

Water plays a critical role in digestive health. Dehydration can harden stools and make them difficult to pass, leading to constipation, a common issue for those with IBS. Drinking at least eight glasses of water daily keeps you refreshed and hydrated while helping prevent bloating and constipation.

Water is also essential for flushing out toxins from your body. For this reason, experts recommend staying hydrated throughout the day,

11. Exercise

Physical activity stimulates regular bowel movements by increasing muscle contractions in the intestines. Studies have shown that moderate exercise can significantly reduce IBS symptoms.

Plus, exercise is a fantastic stress reliever, which is crucial since stress can trigger IBS flare-ups. However, intense workouts might be triggering. It’s best to find an exercise routine that you enjoy and can stick to long-term

12. Eat Home-Cooked Meals

Cooking and enjoying home-cooked meals can help manage IBS. Home cooking gives you control of the ingredients, so you can opt for fresh and wholesome ingredients less likely to upset your stomach. This way, you can avoid the common irritants in processed foods, like additives, preservatives, and too much sugar.

Cooking at home also helps you pay attention to portion sizes and balance in your diet, which is important for preventing flare-ups.

13. Say No to Spicy Food

Spicy food is a no-no if you want relief from the digestive symptoms of IBS. Certain spices, such as capsaicin (found in chili peppers), can worsen irritable bowel syndrome symptoms and increase abdominal pain in some people.

You can experiment with food choices (with milder spices) to achieve variety in your diet.

14. Limit Caffeine Intake

Experts recommend that people suffering from IBS avoid coffee, chocolate, tea, and cola drinks. Caffeine can cause diarrhea and may be linked to IBS flare-ups for various reasons.

When you consume caffeine, your colon muscle activity is stimulated, your gut microbiome is altered, and gastric acid is secreted, all of which can trigger IBS symptoms. Reducing coffee and other caffeinated beverages may also have other health benefits, such as reducing anxiety and headaches.