Gut health has become an increasingly popular topic in the health space and for good reason. Our digestive system plays a key role in overall health, comfort and quality of life.
At the same time, there is a lot of messaging around cutting out foods to “fix” gut symptoms. Because gut symptoms can be influenced by many different factors, it is important to seek guidance from a GP or qualified dietitian to help identify the underlying cause.
Below is a practical guide to Irritable Bowel Syndrome and how symptoms may be managed.
IBS – What Is It?
IBS, or Irritable Bowel Syndrome, is a common digestive condition that affects how the bowel functions.
It is classified as a functional gastrointestinal disorder. This means there is no structural damage or visible disease in the bowel, but the gut does not function as it should.
Common Symptoms of IBS
IBS symptoms can vary from person to person and may fluctuate over time. Common symptoms include:
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Abdominal pain or discomfort
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Bloating
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Constipation
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Diarrhoea
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Nausea
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Cramping
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Changes in bowel habits
Some people experience predominantly constipation or diarrhoea, while others experience a mix of both.
What Causes IBS?
There is no single cause of IBS.
Instead, symptoms are thought to arise from a combination of factors, which may differ between individuals.
Stress and anxiety
Stress is a significant contributor to IBS symptoms.
The gut and brain are closely connected, meaning psychological stress can influence gut function. Managing stress through strategies that work for you may help reduce symptom severity.
Illness and medications
Certain illnesses and medications, including antibiotics, can disrupt gut bacteria.
When gut bacteria become imbalanced, digestive symptoms may worsen or develop.
Diet and FODMAP foods
Some foods can trigger IBS symptoms, particularly those high in FODMAPs. These carbohydrates may be poorly absorbed in the gut and contribute to bloating, gas and changes in bowel habits in people with IBS.
How Can IBS Be Managed?
Managing IBS often requires a combination of dietary and lifestyle strategies.
Identify symptom triggers
Being aware of what worsens your symptoms can help you make informed choices. This may include food triggers, stressors or lifestyle patterns.
Prioritise sleep and stress management
Adequate sleep and stress reduction are key.
Low impact activities such as walking, stretching, breathing exercises or taking time out for yourself can help calm the nervous system. Aiming for at least seven hours of sleep per night supports overall gut and mental health.
Probiotics
Some probiotics have been shown to improve IBS symptoms in certain individuals by supporting gut bacteria balance. The response to probiotics is highly individual, so guidance is helpful.
Exercise
Regular physical activity can help manage stress and may reduce bloating and gas. Gentle, consistent movement is often better tolerated than intense or irregular exercise.
Hydration
Drinking enough water throughout the day supports regular bowel movements and overall digestive function.
Seek dietitian support
An Accredited Dietitian can help identify dietary triggers, guide structured approaches such as a low FODMAP diet when appropriate and ensure nutrition remains balanced.
A Personalised Approach Matters
IBS looks different for everyone.
What works well for one person may not work for another. A personalised approach that considers food, lifestyle, stress and overall health is often the most effective way to manage symptoms and improve quality of life.
What’s Next?
If you are experiencing ongoing gut symptoms and suspect certain foods may be triggering your IBS, a structured approach can help. Learning more about the FODMAP diet can provide clarity around which carbohydrates may be contributing to symptoms and how to manage them safely without unnecessary restriction.