Irritable Bowel Syndrome: 10 Ways to Find Relief

Irritable bowel syndrome (IBS) affects millions of people, yet many still struggle to control its unpredictable symptoms. The bloating, abdominal pain, and irregular bowel movements that come with IBS can make daily life frustrating. But with the right combination of dietary habits, stress management, and medical guidance, most people can dramatically improve their quality of life. GI Associates specializes in personalized IBS treatment plans that help patients take back control of their digestion and comfort.

What is irritable bowel syndrome?

IBS is a chronic disorder that affects how the gut and brain communicate. It does not cause permanent damage to the intestines, but it alters how they function—leading to pain, cramping, and changes in bowel habits. There are three main types: IBS-D (diarrhea-predominant), IBS-C (constipation-predominant), and IBS-M (mixed).

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 10–15% of adults in the U.S. experience IBS symptoms, though many remain undiagnosed.

Common IBS symptoms to recognize

IBS symptoms vary but often include:

• Abdominal pain or cramping that improves after a bowel movement

• Bloating and gas

• Alternating constipation and diarrhea

• Mucus in the stool

• A feeling of incomplete emptying after using the restroom

Many people notice that stress, diet changes, or hormonal shifts make their IBS symptoms worse. Identifying patterns is the first step to controlling flare-ups.

Step 1: Track your triggers

A symptom diary is one of the most effective IBS tools. Write down what you eat, when symptoms appear, and any emotional stressors. Patterns often emerge within a week or two, revealing which foods or situations worsen your digestion.

GI Associates offers structured elimination guidance through our appointments page to help patients interpret results and refine diets effectively.

Step 2: Try the low-FODMAP diet

One of the most researched approaches to IBS treatment is the low-FODMAP diet, which reduces short-chain carbohydrates that are poorly absorbed in the gut. These include certain fruits (apples, pears), vegetables (onions, garlic), dairy, wheat, and beans.

Patients often notice major relief within two to six weeks. Once symptoms improve, foods are slowly reintroduced to identify specific triggers. This plan should be supervised by a dietitian or GI specialist.

For evidence-based details, review the Monash University low-FODMAP resource.

Step 3: Manage stress effectively

IBS is strongly linked to the gut-brain axis—stress can worsen pain, motility, and inflammation. Mindfulness, deep breathing, yoga, and regular physical activity all reduce symptom frequency. Even short walks can relax abdominal muscles and improve digestion.

If anxiety or depression accompany your IBS, cognitive behavioral therapy (CBT) and gut-directed hypnotherapy have shown measurable benefits in clinical trials.

Step 4: Stay hydrated

Water plays a critical role in digestion, especially for IBS-C patients. Aim for at least eight glasses per day and limit caffeine and alcohol, which can trigger diarrhea or dehydration. Herbal teas like peppermint or ginger may calm intestinal spasms.

Step 5: Use fiber wisely

Fiber can help regulate bowel movements, but not all fiber is equal. Soluble fiber (found in oats, bananas, and psyllium) tends to soothe digestion, while insoluble fiber (like bran) can worsen cramping in some people. Introduce fiber slowly and observe how your body responds.

GI Associates nutritionists often recommend soluble fiber supplements like psyllium husk for patients needing gentle regulation.

Step 6: Adjust your eating routine

Smaller, more frequent meals are easier for your intestines to manage. Avoid skipping meals or eating large portions late at night. Eat slowly, chew thoroughly, and avoid talking excessively while eating, as it can increase swallowed air and bloating.

Step 7: Consider targeted medication

For moderate to severe IBS symptoms, medication may help. Antispasmodics can ease cramping, while low-dose antidepressants can calm nerve signals between the gut and brain. IBS-C may benefit from agents like linaclotide or lubiprostone, while IBS-D may improve with rifaximin or eluxadoline.

Your GI Associates provider will tailor treatment to your IBS type and lifestyle.

Step 8: Support your microbiome

Research shows that gut bacteria imbalances contribute to IBS symptoms. Probiotics can help restore balance—especially strains like Bifidobacterium infantis or Lactobacillus plantarum. Fermented foods such as yogurt, kefir, sauerkraut, and kimchi also support healthy digestion.

If your symptoms persist, your provider may test for small intestinal bacterial overgrowth (SIBO) or other conditions that mimic IBS.

Step 9: Sleep better, feel better

Poor sleep worsens IBS symptoms. Aim for 7–8 hours of consistent rest each night and keep a regular schedule. Avoid eating heavy meals before bedtime and limit blue light exposure from screens.

Better sleep helps regulate stress hormones and improve bowel rhythm naturally.

Step 10: Maintain follow-ups with your GI team

IBS management is a marathon, not a sprint. Regular visits allow your care team to track improvements, adjust medication, and prevent unnecessary discomfort.

Schedule a check-in through GI Associates’ appointments page and explore helpful GI resources at NIDDK’s IBS section.

When to seek immediate care

Call your provider right away if you notice unexplained weight loss, blood in your stool, fever, or persistent pain not linked to IBS triggers. These signs may indicate another gastrointestinal condition that needs attention.

Living well with IBS

IBS doesn’t have to control your life. With the right combination of nutrition, stress control, and medical care, most people achieve lasting comfort. The key is understanding your personal triggers and sticking with gradual, sustainable changes.

GI Associates offers complete IBS care—from diagnostics to dietary planning and long-term management. Book your visit today through our appointments page or find a nearby clinic through our locations.

Educational only; not medical advice.