Irritable bowel syndrome (IBS) is a common gastrointestinal condition with symptoms like gas, bloating, severe pain in the abdomen, cramping, and changes in bowel movements (constipation, diarrhea, or a mix of both). While it can be hard to diagnose, 10-15% of adults in the US experience these symptoms, so it's not an illness to be ignored.

If you're wondering how to manage IBS symptoms, it's essential to understand that there isn't a single fix that works for everyone. However, there are many evidence-based strategies to treat IBS. This article provides several strategies for managing your IBS symptoms. Remember, not every solution will work for every person, so you don't need to try to do everything listed in this article! Instead, pick the strategies that work best for you to develop your own personalized IBS management plan.

9 Things to Avoid to Manage IBS

Many different factors can trigger IBS flare-ups. Here are some of the most common IBS triggers:

  • Foods and drinks (such as those containing FODMAPs)
  • Large meals
  • Smoking
  • Eating too quickly
  • Stress and anxiety
  • Skipping or delaying meals
  • Eating spicy, fatty, or processed foods
  • Caffeinated and carbonated beverages
  • Alcohol

We'll explore each of these triggers in more detail below. 

1. Avoid: Triggering Foods and Drinks

There's a balance to be struck between avoiding triggering foods and drinks and ensuring your diet remains varied enough to provide important nutrients. While certain foods containing FODMAPs (which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) can trigger symptoms for many people with IBS, they're also important sources of prebiotics (food for your good gut bacteria). 

While avoiding FODMAPs temporarily as part of an elimination diet (a special diet called the low FODMAP diet) can help determine which foods and portion sizes you can tolerate, reintroducing them after your symptoms improve is also important. This is because the low FODMAP diet is quite restrictive, limiting several healthy foods like milk products, many fruits and vegetables, certain whole grains, and many legumes.

2. Avoid: Larger Meals

People with IBS often experience visceral hypersensitivity. This means their gut is extra-sensitive and perceives normal digestive processes as painful. Since larger meals put additional pressure on the walls of the gut, they can trigger severe stomach pain and symptom flare-ups in people with IBS.

3. Avoid: Smoking

Studies have shown that smoking cigarettes is associated with significantly greater frequency of diarrhea-predominant IBS (IBS-D), bowel urgency, and flatulence compared with non-smokers. In addition, a study looking at the effects of smoking cessation on IBS symptoms found that while quitting smoking did not cause IBS to "go away", it was associated with significant reductions in gastrointestinal symptoms.

What's the relationship between IBS and smoking? Some research shows that smoking can worsen bowel disorders like IBS by reducing blood flow, negatively impacting the gut mucosa (the protective lining inside your intestines), releasing free radicals (molecules that damage cells), and even altering the gut microbiota.

4. Avoid: Eating Quickly

When you eat quickly, you increase the likelihood of swallowing excess air. This can lead to gas and bloating, which can worsen abdominal pain in people with visceral hypersensitivity. Eating quickly also increases the chance of overeating, which can put additional pressure on the gut and can trigger the abdominal pain and cramps that are common in IBS flare-ups.

5. Avoid: Stress & Anxiety

IBS is a disorder of gut-brain interaction (DGBI). This means that rather than there being something structurally wrong with the gut, symptoms are caused by miscommunication between the gut and the brain. Studies have shown that stress is a risk factor for developing IBS. 

Studies also show that mental health conditions like depression and anxiety often co-occur with IBS, with IBS patients having a threefold increased chance of having depression or anxiety. While avoiding these things is easier said than done, actively trying to reduce and develop strategies to cope with stress can be extremely helpful in managing IBS symptoms.

6. Avoid: Skipping or Delaying Meals

Studies show that having a regular meal pattern (i.e., not skipping or delaying meals) is associated with a 40% lower risk of developing IBS, and a 53% lower risk for severe IBS symptoms. In other words? While skipping meals during IBS flare-ups can be tempting, it may make IBS symptoms worse. 

7. Avoid: Spicy, Fatty, or Processed Foods

While FODMAPs are one common trigger for IBS symptoms, other types of food, like spicy, fatty, or processed foods, can also trigger symptoms in some people. High-fat foods can slow digestion, leading to stool sitting in the colon for a prolonged period. This can cause stool to become hard and difficult to pass, and may also increase gas production as the stool gets fermented by the gut bacteria.

8. Avoid: Caffeinated or Carbonated Drinks

When it comes to caffeinated beverages and IBS management, there are some nuances that need to be explained. Caffeine can speed up gut motility, which may worsen diarrhea and urgency in people with IBS-D. In contrast, increased gut motility may actually be helpful for people with constipation-predominant IBS (IBS-C). 

Carbonated drinks, such as seltzer, soda, and sparkling water, introduce air into the gut. These fizzy drinks can worsen gas, bloating, and abdominal pain in people with IBS.

9. Avoid: Alcohol

Alcohol acts as an irritant to the digestive system and also causes inflammation. This can worsen IBS symptoms. In addition, many types of alcoholic drinks are high in FODMAPs, which can trigger symptoms in many people with IBS.

9 Things to Add to Your Life to Improve Your IBS Symptoms

Fortunately, there are several different ways to relieve IBS symptoms. Here are nine of our favorites that support not only IBS management, but overall health:

  • Eat a healthy, balanced diet
  • Use a structured elimination approach (such as the low FODMAP diet) to identify triggers
  • Exercise regularly
  • Implement gut-supportive eating habits
  • Keep a food diary to track symptoms
  • Drink enough fluids daily
  • Use relaxation practices to relieve stress
  • Add ginger or peppermint to your diet
  • Add probiotics

Let's review each strategy in more detail.

1. Add: Eating a Healthy, Balanced Diet

While a healthy, balanced diet will look different for everyone, here are some of the components of a well-balanced eating plan:

  • Fiber: When it comes to fiber and IBS, the type and amount matter. While too much fiber all at once can worsen IBS symptoms like gas and bloating, gradually increasing your fiber intake by 2 or 3 grams per day by incorporating more fiber-rich foods can help you meet the Dietary Guidelines for Americans target of 22 to 34 grams of fiber per day. In addition, soluble fiber (like what's found in oats and fiber supplements containing psyllium husk) can improve IBS symptoms, while insoluble fiber (like what's found in fruit and vegetable skins) has not been shown to improve IBS symptoms.
  • Protein: Protein needs can vary based on other underlying conditions and how active you are, but in general, making one-quarter of your plate protein is a good strategy for getting enough. Most animal-based proteins are well-tolerated, but there are also plenty of plant-based proteins you can include, such as tofu, tempeh, canned chickpeas (up to ¼ cup), and canned lentils (up to ¼ cup). Lactose-free dairy products can also be a good source of protein.
  • Carbohydrates: Carbohydrates provide us with the energy we need to get through the day. Some low FODMAP sources of carbohydrates include oats, millet, quinoa, rice, potatoes, and gluten-free breads and pastas (most people with IBS do not need to avoid gluten, which typically only needs to be avoided by people with celiac disease or a wheat allergy).
  • Healthy fats: Healthy fats help with satiety and vitamin absorption. Try including a source of healthy fats, like avocado oil, olive oil, or low FODMAP nuts and seeds, with your meals and snacks.

If you're having trouble making diet changes, consider working with a registered dietitian who can help you create a personalized meal plan tailored to your preferences and food tolerances. 

2. Add: an Elimination Approach to Identify Triggers

An elimination approach using a special diet called the low FODMAP diet can be highly effective at helping you determine both the foods that you can tolerate and the portion sizes that work for you.

There are three phases of the low FODMAP diet:

  1. Elimination (generally until your symptoms improve, about two to six weeks)
  2. Reintroduction (where you test certain foods for tolerance, taking about eight to twelve weeks).
  3. Maintenance/Personalization (where you create an eating plan based on your individual food intolerances).

Up to 86% of people with IBS experience symptom relief on the low FODMAP diet, but it doesn't work for everyone. In addition, some research shows that the low FODMAP diet doesn't ease constipation as well as it improves diarrhea, bloating, and belly pain, so people with IBS-C may need to try other treatments. 

3. Add: a Consistent Exercise Routine

When it comes to exercise and gut health, low-to-moderate intensity is generally best. A 2023 study of 40 people with IBS found that walking at a moderate intensity three times a week for 12 weeks resulted in significant improvements in abdominal pain, bloating, and quality of life. 

Another study, published in 2024, found that adding 18,000 steps per week was associated with reductions in gastrointestinal symptoms in individuals with IBS. Overall, the evidence suggests that incorporating low-to-moderate intensity exercise, such as walking, can be extremely beneficial for individuals with IBS.

4. Add: Gut-Supportive Eating Habits

Dietary strategies, such as eating regular meals, eating small portions more frequently throughout the day, avoiding chewing gum, and limiting alcohol, caffeine, and carbonated beverages, can all help with IBS management.

However, it can be overwhelming to incorporate all of these changes at once. Instead, pick one or two dietary strategies that you'd like to try, and stick with those for a few weeks to see if you notice any differences in your symptoms. Once you're familiar with these habits, you can start incorporating other dietary strategies as you see fit.

5. Add: a Food Diary To Track Symptoms

It can be challenging to figure out the relationship between diet and lifestyle factors and IBS symptoms. That's why it can be helpful to use a food and symptom diary to help you identify what might be triggering your symptoms.

Here are some things you might want to keep track of in your diary:

  • Foods/beverages consumed (including portion size and timing)
  • Symptoms (such as gas, bloating, and abdominal pain)
  • Stool frequency/form (constipation, diarrhea, or a mix of both)
  • Physical activity (timing and intensity)
  • Sleep (duration and quality)
  • Stress levels
  • Medications/supplements taken
  • Phase of menstrual cycle (if applicable)

By tracking these factors, you can begin to identify the relationships between your diet, lifestyle, and IBS symptoms. This can make it easier to develop an IBS treatment plan that's tailored to your specific symptoms and triggers.

6. Add: Drinking Enough Water

It's essential to drink plenty of fluids to keep your digestive system moving smoothly. Aim for 8 to 10 cups of fluids (such as water or non-caffeinated beverages) daily. This can make it easier to pass stool, especially if you pair it with increased fiber intake.

7. Add: Plenty of Relaxation

Relaxation practices outside of exercise, such as yoga, meditation, taking a soothing bath, or reading a comforting book, can all help manage stress, which in turn can improve IBS symptoms. 

If you're struggling with chronic stress, depression, or anxiety, psychological treatments like cognitive behavioral therapy (CBT) can be very helpful. In fact, CBT is an evidence-based treatment for IBS.

Getting enough sleep is also a key component of an IBS treatment plan. A 2025 study found that people with IBS report more fatigue and sleep disturbances, and that sleep quality and fatigue levels were strongly related to IBS severity. Aim for between 7 and 9 hours of sleep each night.

8. Add: Ginger or Peppermint to Your Diet

Herbal treatments, such as ginger and peppermint, provide a natural approach to managing IBS symptoms. Ginger has been used for centuries to treat digestive ailments. While further research is needed to determine its specific effects on IBS symptoms, a 2024 systematic review found that taking 2,000 milligrams of ginger daily helped alleviate inflammation in individuals with IBS. There are many ways to incorporate ginger into your diet, from adding it during cooking to sipping ginger tea to chewing on ginger candies.

Peppermint oil is also frequently used in IBS management. A 2019 meta-analysis found that peppermint oil was safe and effectively relieved pain, as well as improved overall symptoms, in people with IBS. Try sipping peppermint tea or taking enteric-coated peppermint oil capsules to see if they improve your symptoms. 

While some people find chamomile tea soothing, it's high in FODMAPs (specifically, fructans), so some people with IBS may not tolerate it. If you're unsure whether you can tolerate chamomile, try a small portion of weak chamomile tea to see how your body reacts.

9. Add: Probiotics

Probiotics are good bacteria and yeasts that have been shown to improve human health when taken in the right amount. When it comes to managing IBS with probiotics, there are a few key considerations to keep in mind. First, it's crucial to choose a strain of probiotics that has been shown in research to improve the symptoms of IBS specifically. It's also important to try them for at least four weeks to assess whether or not they're beneficial.

Here are some probiotic strains that have been shown to relieve IBS symptoms:

  • Bacillus coagulans: A 2022 meta-analysis found that B. coagulans was effective at improving global IBS symptoms, bloating, straining, and abdominal pain. 
  • Lactiplantibacillus plantarum: A 2012 study found that people with IBS who took a probiotic containing L. plantarum 299v had significantly reduced abdominal pain and bloating after four weeks. 
  • Bifidobacterium longum: A 2022 study found that people with IBS who took B. longum 35624 significantly reduced symptom severity and improved quality of life, especially in people with severe symptoms.
  • Lactobacillus acidophilus: A 2020 study found that people with IBS taking L. acidophilus DDS-1 experienced significantly reduced abdominal pain and improved overall IBS symptoms. 

If you're unsure which probiotic to take, speak with your gastroenterologist, pharmacist, or dietitian. Alternatively, consult the AEProbio Probiotic Chart, which provides information about evidence-based probiotics.

Managing IBS: FAQ

What's the best way to ease bloating, cramps, and flatulence from IBS?

While each person with IBS will experience different symptoms at different times, some of the most common symptoms include bloating, cramps, and flatulence. Some ways of managing these symptoms include applying a heat pack to the abdomen, eating gentle sources of fiber (like oats and ground flax seeds), limiting your intake of hard-to-digest foods like broccoli and Brussels sprouts, and trying enteric-coated peppermint oil or digestive enzyme supplements.

Can I reset my digestive system?

When you hear "reset my digestive system," things like cleanses and detoxes probably come to mind. But with IBS, those types of short resets could end up worsening your symptoms. Instead, focus on simplifying your diet with gut-supportive foods, applying heat to your abdomen, breathing deeply before eating, and staying hydrated, or consider using peppermint oil or digestive enzymes. 

Does IBS affect women more than men?

According to research, IBS is more common in women than in men. This may be because of hormonal differences, differences in healthcare-seeking behaviors, and stress. For example, IBS symptoms are common during and after pregnancy.

Getting Your IBS Symptoms Under Control

IBS symptoms can vary from person to person, but there are several strategies you can use to get your symptoms under control when living with IBS. Regular, balanced meals, a consistent exercise routine, limiting trigger foods during flare-ups, and managing stress can all go a long way in improving symptoms.

If limiting trigger foods, such as FODMAPs, feels too restrictive, a digestive enzyme supplement like FODZYME can help. FODZYME contains enzymes to break down lactose, galacto-oligosaccharides (GOS), and fructans, so you can enjoy a wider variety of foods with fewer digestive symptoms like gas, bloating, and abdominal pain.

Try FODZYME today!