IBS (irritable bowel syndrome) is a condition that affects the digestive system, leading to symptoms such as stomach cramps, bloating, diarrhea and constipation. It’s very common — affecting around 11% of the global population — but that doesn’t mean you have to simply put up with the symptoms.
While IBS varies from person to person, research consistently shows that diet, lifestyle and gut-friendly habits can make a meaningful difference to daily symptoms. We’re here to discuss how you could reduce IBS symptoms naturally in 5 simple steps. If you ever have concerns about your bowel movements or pain, it’s recommended to see your doctor.
How To Reduce IBS Symptoms Naturally
Adjust Your Diet
There isn’t a singular diet that works for everyone, however many people find certain dietary changes helpful for managing IBS symptoms.
Identify & reduce trigger foods
For a few weeks, write down what you’re eating along with when you experience symptoms. This may help you identify particular food groups that your body doesn’t agree with, such as foods high in sugar, saturated fats, lactose or gluten. Once identified, try reducing or removing them to see whether symptoms improve.
Eat more fermented foods
Research shows that fermented foods, especially fermented milk containing live cultures, appear to improve IBS symptoms. Fermented milk drinks like kefir naturally contain live cultures that can support a diverse gut microbiome — something often reduced in people with IBS. You could have Kefir yogurts as a simple alternative to your usual yogurt, along with miso, sauerkraut, kimchi and sourdough to improve your gut health and IBS symptoms.
Low FODMAP foods
Eating low FODMAP foods (types of carbohydrates that some people struggle to digest) can work as an effective approach for managing IBS. Examples include: rice, oats, potatoes, bananas, oranges, dark chocolate and nuts. The low FODMAP diet is designed to be a short-term, structured approach, ideally guided by a nutrition professional to ensure you’re still meeting your nutrient needs.
Reduce intake of caffeine, artificial sweeteners and alcohol
Research shows alcohol, artificial sweeteners and caffeine can contribute to gastrointestinal symptoms. Reducing the amount you consume can reduce flare-ups of symptoms.
Regular meal times
Eating meals at consistent times throughout the day supports gut motility and may ease IBS symptoms.
Start by making small, easy adjustments to your diet that gradually build into long-term habits, to help manage and reduce IBS symptoms naturally.
Exercise Regularly
Moving your body regularly through exercise can help to reduce IBS symptoms naturally, as it supports healthy digestion and enhances gut health overall. One of the main ways exercise does this is by reducing stress, as stress is a common trigger for IBS. Exercising regularly can release endorphins which help reduce stress, improve your gut motility and increase the diversity of the bacteria in the gut.
Focus on exercise like walking, swimming, cycling, yoga and weightlifting, making sure to listen to your body. High-intensity exercise can worsen symptoms for some people, so gradually increase activity if you’re currently sedentary.
Reduce Stress
One of the main triggers for IBS is stress, so reducing stress is one of the most effective ways to manage symptoms. The brain and digestive system are directly linked through the brain-gut axis, and when you’re stressed, hormones including cortisol and adrenaline are released. As a result, it can change how our guts function and cause increased gut sensitivity. IBS pain can then create more stress, leading to a cycle of worsening symptoms.
Start by identifying your stressors and finding ways to mitigate them where possible, such as setting yourself stricter working hours and making sure you get away from your desk over your lunch hour. Make time for regular exercise and try relaxation techniques such as deep breathing before bed or yoga. Block out time each week to make time for things that bring you joy, perhaps an evening gym class, a visit to friends and family or a nice long walk over the weekend.
There isn’t a quick fix to reducing stress, but making small steps can help you to reduce IBS naturally over time.
Get More Sleep
Research has shown that poor sleep can worsen IBS symptoms the next day, so prioritising sleep is important. Poor sleep can heighten pain sensitivity and disrupt digestion-regulating hormones, which can make IBS symptoms feel more intense the following day. You should be aiming for 7-8 hours of sleep each night, so look at your routine and see how you can adjust to make time for this.
Limiting alcohol, caffeine and nicotine in the hours before bed (as well as in general) can help to improve sleep, along with reducing screen time which can disrupt sleeping patterns. An hour before you want to go to sleep, put away electronic devices and plan relaxing activities, like reading a book, having a warm bath or listening to relaxing music.
Stay Hydrated
Drinking water throughout the day is essential if you have IBS, as it can help to reduce constipation and also replenish lost liquids if you suffer from diarrhoea. Your digestive system — and overall health — benefits from good hydration. If diarrhoea is one of your symptoms, adding electrolytes during flare-ups can help replace lost minerals and support hydration. If constipation is more common for you, consistent hydration helps soften stools and support more comfortable bowel movements. Aim to drink 6 to 8 glasses of fluid a day, mainly water. Try to limit your intake of sugary and caffeinated drinks to further benefit your gut health.
IBS is highly individual, and if your symptoms persist or impact daily life, speaking with a nutrition professional can help you understand your personal triggers and supportive strategies.