Irritable Bowel Syndrome (often referred to as IBS) Irritable bowel syndrome (IBS) is a common, long-term condition of the digestive system.
The condition is often lifelong, although the symptoms may change over time. With the right strategies, IBS can be successfully managed.
IBS does not pose a serious threat to your physical health and does not increase your chances of developing cancer or other bowel-related conditions.
The exact cause of IBS is unknown. Many causes have been suggested but none have been proven to lead to IBS.
The symptoms of IBS vary between individuals and affect some people more severely than others. Symptoms can become worse, often during times of stress or after eating certain foods.
Managing IBS
There is no cure for IBS, but the symptoms can often be managed by making changes to your lifestyle and diet, for example, it may help to:
- manage your stress levels
- follow a healthy, balanced diet
- stay hydrated
- exercise regularly
Please refer to the sections below for more advice on how to manage your IBS
by making changes to your diet.
What should I eat?
The first step in trying to reduce your symptoms of IBS is to follow a healthy, balanced diet.
Aim to:
- eat regular meals regular meals icluding breakfast, lunch and an evening meal (if required, small snacks can be included)
- avoid missing meals or eating late at night, too close to bedtime
- take time over your meals, making time to sit down and chew your food well
We also know there are some foods that may trigger your symptoms ie. caffeine, fatty food, alcohol.
The video featured on this NHS website gives you a lot of useful advice on IBS and Diet. You don’t have to watch it all in one go and can access the video as many times as you need to.
The video below gives more information on the effects of a person’s diet on IBS.
Further information:
NHS Inform – Managing IBS
British Dietetic Association Food Fact Sheet for Irritable Bowel Syndrome
Managing Constipation
Constipation is a common condition that affects people of all ages. It can mean that you’re not passing stools regularly or you’re unable to completely empty your bowel.
Constipation can lead to other symptoms including: abdominal bloating or discomfort, stomach pains or cramps, excess wind and tiredness.
There are many causes of constipation but we know that not eating enough fibre and not drinking enough fluid can make it worse. Small dietary changes can help to manage your constipation
The links below give further advice
British Dietetic Association Food Fact Sheet for Fibre
Managing diarrhoea
Diarrhoea is passing looser or more frequent stools than is normal for you. It is a very common symptom of IBS.
It is important to replace any lost fluids by drinking plenty; you can also make some changes to your diet to help manage your symptoms.
Tips to try:
Avoid sugar free sweets, gum and mints – check for a sweetener called sorbitol and mannitol
Try reducing your fibre intake – pick low fibre choices for example white bread, white pasta, Cornflakes, Rice Krispies
Avoid wholemeal varieties of bread, pasta, cereals, rice
Still aim to have 5 portions of fruit and vegetables per day but reduce the fibre by:
avoiding skins, pips and pith
including more vegetables than fruit
having no more than 3 portions of fruit daily, spread throughout the day
Managing wind and bloating
Living with IBS means that you will often experience bloating or cramps after eating. There are some things you can do which will ease any bloating or cramping you may have.
These include:
- Eating small but regular meals
- Eating oats regularly
- Limit intake of windy foods i.e. beans, pulses, cauliflower, brussels sprouts
- Limit the intake of sugar free sweets, mints/gum, check for a sweetener called sorbitol and mannitol
- Limit intake of fizzy drinks
- Exercising regularly
Yoga for bloating, digestion, ulcerative colitis, IBD and IBS
The Low FODMAP diet
If your symptoms have not improved after following first line advice, a special diet called the low FODMAP diet may be beneficial.
You should only follow the low FODMAP diet after you have fully tried the other dietary advice and are still having symptoms which impact your daily activities.
A low FODMAP diet isn’t suitable for everyone, please do not try to follow on your own; you will need the support of a trained Specialist Dietitian who can help to determine if the Low FODMAP Diet is a suitable option and can support you through the process.
Probiotics and gut health
Probiotics are ‘good bacteria’ found in some foods or supplements. It is suggested that these ‘good bacteria’ can restore the natural balance of your gut bacteria when it has been disrupted.
It is unclear exactly how much of a benefit probiotics offer and which types are most effective and research is ongoing to provide further evidence for the use of probiotics in IBS.
If you want to try a probiotic product, you should take it as a trial for 4 weeks to see if your symptoms improve. You should follow the manufacturer’s recommendations regarding dosage.
More information from the British Dietetic Association on probiotics and gut health.
Medication and IBS
Medication is sometimes prescribed for people with IBS to manage the individual symptoms they experience. You can watch this video to find out more.
Looking after my wellbeing
Living with IBS can be challenging but with the right support and information, it is manageable. Making small changes to your mindset, daily routine and food choices will have a big impact on managing your condition.
It is not unusual to experience stress, anxiety and/or depression due to IBS flare ups and complications. In this section we will provide some hints and tips to help you manage this.
IBS and my mental health
Due to the effects that IBS can have on your ability to perform day to day activities such as working and socialising, some people may experience changes in their mood.
There is evidence suggesting psychological factors play an important role in IBS, this is due to the link that exists between the brain and gut, often called the ‘gut-brain connection’. In some people, the gut-brain connection can trigger or worsen symptoms such as diarrhoea, constipation and nausea.
Instead of trying to remove stress altogether, you can focus on managing how much stress you encounter on a daily basis and change the way that you respond to stress.
If you are experiencing symptoms of stress and/or anxiety, please access the resources below for further support.
Speak to your GP if you have ongoing feelings of low mood, stress or anxiety that are affecting your daily life or impacting your ability to manage your IBS. Your GP will advise on the best support option for you.
Further Resources
Audio breathing and relaxation playlist – NHS inform
Mental Wellbeing – NHS inform
Mind to Mind – NHS inform
Self Help Guides produced by Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust
Physical activity and exercise
Regular physical activity and exercise has a range of health benefits and may help to reduce symptoms of IBS.
Exercise is known to help reduce stress, promote better sleep, increase clearance of gas, encourage bowel movements and contributes towards overall improvements in health and wellbeing.
Many people find that exercise helps to relieve the symptoms of IBS. Your GP can advise you on the type of exercise that is suitable for you.
Further Resources
Keeping active – NHS inform
https://www.nhsinform.scot/healthy-living/keeping-active
Yoga for bloating, digestion, ulcerative colitis, IBD and IBS
Additional information
See your GP urgently if
You have other symptoms, including:
- a change in your bowel habits that has lasted for more than 6 weeks, especially if you are over 50 years of age
- unexplained weight loss
- a swelling or lump in your stomach or back passage
- bleeding from your back passage
These can sometimes be a sign of a potentially more serious condition.
You should also tell your GP if you have these symptoms and a family history of bowel cancer or ovarian cancer.