Irritable Bowel Syndrome (IBS) is a gastrointestinal disorder that affects about one in six people in the United States. While this condition isn’t life-threatening or permanently damaging to the body, it does produce a slew of uncomfortable symptoms, such as abdominal pain, bloating, gas, constipation and diarrhea. 

Getting an IBS diagnosis can be a mixed bag. Maybe you feel relieved, as you finally have a diagnosis and know what is going on with your gut. Or maybe you feel frustrated and a little hopeless having this diagnosis finding that there doesn’t seem to be a lot you can do about it. 

Well, rest assured that isn’t exactly true. There are a lot of things you can do to feel better if you have IBS. You see, I view an IBS diagnosis as the beginning of your gut healing journey, not the end. 

While I have talked about managing IBS in a previous post, today I wanted to talk about five specific steps you can take to help you feel better if you are diagnosed with IBS.

1. Change Up Your Diet

You could implement a whole foods diet (try this first if you currently eat a lot of processed foods) or a more tailored diet for IBS, like the low FODMAP diet. Research shows a low FODMAP diet can reduce stomach symptoms in the majority of people with IBS, making it a great starting point. Note: a low FODMAP diet is not meant to be a forever diet. The goal is to identify your trigger foods so you can better understand what your body needs. It’s also important to note that a low FODMAP diet will also not fix any underlying issues, but it can control your symptoms while you heal your gut. 

2. Practice Mindful Eating

Anyone with gut issues can benefit from practicing mindful eating techniques. In particular…

• Try to pause before eating. This helps our bodies get to a relaxed state to receive food.
• Slow down when eating. Properly chew your food until applesauce consistency before swallowing.
• Make time to eat your meals and snacks. In other words, try not to eat in the car or when you’re on the go. Eating while stressed or on the go impairs your body’s ability to digest food. This in turn can lead to a slew of symptoms, such as bloating and stomach pain after eating. 

3. Eat At the Same Time Every Day 

In other words, stick to a consistent eating tempo from day to day. Ideally, eat every three to five hours and at similar times each day. The body thrives on consistency. Eating at the same time from day to day helps support healthy digestion and bowel function, which in turn, could lead to fewer gut symptoms. 

4. Work on Stress Management

Your emotional state impacts your gut health. Your gut health impacts your emotional state. This is called our brain-gut connection and it is extremely powerful. I don’t know anyone who has gut issues, including those with IBS, who wouldn’t benefit from lowering their stress—myself included. While this can be easier said than done, it’s important to be aware of.

Maybe consider adding in a daily meditation practice, starting an exercise routine, beginning therapy, getting a message on a regular basis, getting outside, or even watching a comedy show at night before bed instead of scrolling through your phone. Just know that anything you do to lower your stress levels is going to have a positive impact on not just your mental health, but your gut health and symptoms, too. 

5. Work with a Functional Dietitian Who Specializes in Gut Health

Dietitians who specialize in gut health really excel in this arena. There is a lot we can do to get to the root of your issue and improve your overall symptoms. You may do some testing (stool testing or SIBO breath test) or you may just be put on a complete gut healing protocol (supplements and diet changes). Regardless of the path, you should leave feeling much better than when you arrived.

Bottom Line: An IBS diagnosis doesn’t need to be the end of the road for you. It doesn’t mean you are stuck with your symptoms for the rest of your life. There are a lot of different things you can do to feel better and are worth exploring. Because when your gut is in better shape… you will feel better emotionally, you will have more energy, you will likely sleep better, and you will find it easier to be at your ideal weight. Overall, the quality of your life will improve when your gut health improves.