Struggling to control IBS?

Try These Simple Steps Before You See Your Doctor

If you suspect that you have Irritable Bowel Syndrome (IBS), there are a few things you can try on your own that may resolve the issue. If they don’t help, it’s probably time to see your doctor for medical advice. Here are some simple steps that could help alleviate your symptoms:

Cut Out Common Irritants

Start by eliminating potential irritants from your diet. These include processed foods, coffee, sugar, gluten, and dairy—these are often the first culprits in triggering IBS symptoms. If you’re a smoker, that could also be contributing to your symptoms, as well as excessive alcohol intake. Begin with an elimination diet for a week to see if any of these foods are causing your discomfort.

Don't Overdo Elimination Diets

It’s tempting to keep cutting out foods if you notice improvements, but be careful not to eliminate too much. You don’t want to end up on an overly restrictive diet where there’s little left to eat. I’ve seen people cut out animal products, nightshades, gluten and other foods, leaving them with very few options, which isn’t sustainable or necessary for most people. If you’re unsure, it’s best to get advice from a qualified nutritional therapist and functional medicine expert (me!), who can guide you through the process and may recommend further tests, like a stool analysis, if needed. Stool tests can be a miraculous tool in my experience because they tell you exactly what is going on and what to do.

Rebuild Your Gut with Good Bacteria

A high-quality probiotic supplement can help repopulate your gut with beneficial bacteria, but this isn’t as easy as it sounds. Many products sold online may not contain what they claim, so it’s important to buy from a reputable supplier. Look for professional-grade supplements that have been properly stored, ensuring you get a live product. Don’t rely on generic online marketplaces where quality control may be lacking.

If you find that dairy isn’t an issue for you, incorporating live yogurt into your diet can also help support your gut bacteria. Homemade yogurt is best, but if that’s not an option, go for a high-quality brand from your local health store.

Other great sources of live gut-boosting bacteria are: kefir, fermented vegetables such as sauerkraut and kimchi. Traditional Japanese foods like miso, tempeh, and natto are also great options. For beverages, try kombucha or raw, unfiltered apple cider vinegar. Fermented pickles offer additional probiotic benefits, all of which support a healthy gut microbiome.

Increase Plant Foods High in Natural Fibre

Eating plenty of fibre-rich plants is essential for maintaining a healthy gut. These will encourage your body to produce its own beneficial bacteria, helping to keep your digestive system balanced. Aim for a wide variety of vegetables, fruits, beans, pulses, nuts and whole grains to nourish your gut flora.

Consider Anti-Inflammatory Strategies

Adopting a Mediterranean-style diet can help reduce inflammation in the body, particularly in the gut. You might also benefit from taking a good quality hypoallergenic multivitamin and a high-grade omega-3 fatty acid supplement. Omega-3s are especially beneficial for inflammation, and if you’re interested, I can recommend a trusted supplement that I use with my clients.

When to Seek Help

Remember, the advice here is not meant to be permanent. Your body changes, and sometimes symptoms can indicate a more serious issue that needs medical attention. If you’ve tried these strategies and still don’t feel better, or if you have more concerning symptoms, don’t hesitate to seek professional help. Early intervention can prevent problems from worsening and help you get back on track quickly.

Symptoms like weight loss, passing blood, or extreme exhaustion should not be ignored, and you should see your GP immediately, as these could indicate a more serious condition that needs prompt attention.

How I Can Help

I hope these tips provide a useful starting point for managing your IBS symptoms. If you’re looking for further guidance or personalised advice, feel free to reach out. I’m here to help you navigate your digestive health and find solutions that work for you.

Healing Blueprint