Diet and lifestyle changes to help IBS

Making basic changes in your diet and lifestyle to help IBS is one of the first things you can try. Your doctor will usually begin by advising you on simple ways that you can manage your IBS. It's likely that these suggestions will be focused on basic diet and lifestyle changes. They may also decide to add or change any existing medication to help control your IBS symptoms.

IBS lifestyle factors

When looking at lifestyle factors it's important to keep things simple, enjoyable and affordable. The best lifestyle changes fit easily into your regular routine.

• Making time for daily exercise or movement that you enjoy. Things such as yoga, walking and swimming are gentle yet effective.
• Managing stress through regular relaxation and leisure time. Activities such as reading, focusing on a hobby, meditation or caring for a pet can help reduce stress levels.

IBS diet factors 

When it comes to the right diet for IBS, how we eat is just as important as what we eat.

• Eat regular meals and take time to eat without rushing.
• Don't skip meals or leave long gaps between eating.
• Try to keep mealtimes relaxed and free from distractions.
• Chew your food thoroughly. Ideally, it should be liquified before it reaches your stomach.
• Drink at least 8 cups of fluid a day, particularly water or herbal teas.
• Reduce your intake of tea, coffee, alcohol, and fizzy drinks, (particularly those containing caffeine and sweeteners).
• Limit fresh fruit to a maximum of 3 portions a day (A portion of fruit is about 80 g.)
• If you have diarrhoea, avoid the artificial sweetener sorbitol, which is found in sugar‑free sweets (including chewing gum) and drinks.
• Experiment with taking a probiotic for at least 4 weeks and record whether it makes a difference.
• Advice on how much fibre you should eat depending on your specific symptoms.

IBS medication factors

Alongside changes to your diet and lifestyle, your doctor may recommend that you also take medication to help relieve your symptoms.

• If you experience constipation you may be recommended a laxative to help stimulate the bowel and make your stool easier to pass.
• If you suffer from diarrhoea you may be recommended a drug such as loperamide which slows down the action of your bowel.
• You may be recommended an antispasmodic drug to reduce bowel spasms and relieve pain associated with stomach cramps.
• If none of these drugs have worked then you may be offered a particular type of antidepressant drug. Although these types of drugs are not specifically designed for this use, when given at certain doses they have been shown to help reduce the pain associated with IBS. Using these drugs in this way is known as "off label use" and you may hear your doctor or pharmacist refer to your medication in this way.

Documenting diet and lifestyle changes

Your doctor will usually expect you to implement these diet and lifestyle changes and report back to them on your progress. It's helpful to keep a food and symptoms diary during this time. You can then show your doctor if the suggestions they made have been helpful for you and your symptoms.

The Monash app has a handy diary section that would be helpful for keeping track. I also created a 6-week food, mood and poop journal that would be perfect for recording your diet and the lifestyle factors that could impact your condition.

If you can show that you have followed the diet and lifestyle changes recommended but have not experienced any significant relief then you should be offered help from a trained dietitian.[1, 2]

Do you suspect you may have IBS? Could you do with some support as you navigate your tests, doctors appointments and diagnosis? We break it all down into easy to manage steps in these posts.

Which changes have helped you the most? Let us know in the comments below.