IBS explained: How to heal your gut with simple diet and lifestyle changes

Struggling with bloating or IBS? Discover how mindful eating, a low-FODMAP diet, and stress management can help you restore gut balance naturally. (Image: Pexels)

Your gut is often called your “second brain,” and for good reason. It influences everything — from digestion and immunity to your mood and energy levels. But when the gut is out of balance, it can make daily life uncomfortable, especially for those living with Irritable Bowel Syndrome (IBS).

What exactly is IBS?

IBS, or Irritable Bowel Syndrome, is a chronic gastrointestinal disorder that affects the large intestine. It’s characterized by symptoms such as bloating, abdominal pain, gas, and changes in bowel habits ranging from constipation to diarrhoea or a mix of both. Unlike more serious intestinal diseases, IBS doesn’t cause structural damage to the gut, but it can deeply affect quality of life. Stress, certain foods, and hormonal changes are often known to trigger flare-ups.

While IBS can’t be “cured” overnight, it can be effectively managed and in many cases, symptoms can be reduced or even eliminated through consistent lifestyle and dietary choices.

Also Read: 8 gut health secrets from this Harvard-trained gastroenterologist will help boost your mood, digestion, sleep

Listen to your gut:

The first step in managing IBS is learning to understand your body’s signals. Keep a food and symptom journal for a few weeks to identify what triggers discomfort. Common culprits include dairy, caffeine, processed foods, alcohol, and high-fat meals. Many people with IBS also react to foods high in FODMAPs (a group of complex carbohydrates that are difficult to digest), commonly found in onions, garlic, apples, and wheat.

Switching to a low-FODMAP diet, guided by a nutritionist, can make a world of difference. It’s not about restriction forever, but about identifying which foods your body tolerates best.

Consume in control:

The way you eat is just as important as what you eat. Chew your food slowly, avoid gulping down meals, and try not to multitask while eating as this allows your digestive system to work more efficiently. Incorporating gut-friendly foods like yogurt, kefir, kombucha, and fibre-rich vegetables can also help maintain a healthy balance of gut bacteria.

Hydration plays a big role, too. Drinking enough water aids digestion and helps prevent constipation. Herbal teas like peppermint, chamomile, and ginger can soothe the digestive tract and reduce bloating naturally.

Stress less, digest better:

There’s a powerful connection between your gut and your mind -- often referred to as the gut-brain axis. Stress can trigger IBS flare-ups, so managing anxiety is crucial. Gentle activities such as yoga, walking, deep breathing, or meditation can calm your nervous system and, in turn, your gut. Prioritize sleep and give your body time to rest and reset.

Also Read: Signs of an unhealthy gut: Mood, muscle and motivation start with what’s happening in your stomach

Here are some recommended lifestyle changes for healthy gut:

1.   Small daily habits can make a big difference. Eat regular, balanced meals instead of skipping or bingeing.

2.   Move your body and opt for moderate exercise like swimming, dancing, or cycling supports digestion.

3.   Avoid smoking and limit alcohol. Surround yourself with positivity; emotional well-being has a direct link to gut health.

FAQs on IBS:

1. What foods should I avoid if I have IBS?
You should avoid common triggers like dairy, caffeine, processed foods, alcohol, and high-fat meals. Foods high in FODMAPs such as onions, garlic, apples, and wheat can also cause discomfort.

2. Can stress really affect my IBS symptoms?
Yes, stress can significantly impact IBS symptoms. Managing stress through activities like yoga, meditation, and deep breathing can help reduce flare-ups.

3. Is there a cure for IBS?
While there is no overnight cure for IBS, it can be managed effectively through consistent lifestyle and dietary choices, reducing or even eliminating symptoms for many people.

4. How important is hydration in managing IBS?
Staying hydrated is crucial as it aids digestion and helps prevent constipation, which is a common symptom of IBS.

5. Should I follow a specific diet for IBS?
A low-FODMAP diet, guided by a nutritionist, can be beneficial. It’s about identifying which foods your body tolerates best, not permanent restriction.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.