Irritable bowel syndrome (IBS) is a chronic gastrointestinal disorder that affects millions of people worldwide. It is not life-threatening, and it doesn’t physically alter the bowel tissue, but symptoms can be severe and disrupt normal daily life. The discomforts of IBS include bloating, gas, stomach pain, constipation, and diarrhea.

This article discusses IBS remedies and treatments, helping you find a treatment plan that will alleviate your specific set of symptoms.

10 Best IBS Remedies

Medical professionals don’t know the exact cause of IBS, and there is no permanent cure. Current treatments focus on relieving discomfort, pain, and stool problems. Most patients are able to manage symptoms with dietary and lifestyle changes, medications, and psychotherapy.

1. Dietary Changes

Diet modification is usually a necessary step in eliminating IBS symptoms. These modifications are unique to each patient, depending on the symptoms, their severity, and which foods trigger them. Dietary changes for IBS include:

• Eliminating foods that trigger IBS symptoms – Patients are advised to keep a journal of what they eat, track how they feel after each meal, and eliminate potentially triggering foods. Common dietary IBS triggers include overly processed, sweet, and spicy foods, dairy products, gluten, carbonated beverages, and carbohydrates that are difficult to digest.
• Low FODMAPs diet – Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are carbohydrates that are digested by bacteria living in the intestine. It’s a natural process that can cause bloating, gas, and discomfort in people with a sensitive GI tract. Doctors put such patients on a special FODMAP diet. It consists of eliminating or reducing the intake of some grains (wheat, rye, and barley), fruits (peaches, plums, apples, cherries, etc.), vegetables (cabbage, cauliflower, brussels sprouts, garlic, etc.), and dairy.
• Introducing high-fiber foods – Patients who suffer from constipation may benefit from consuming more fiber-rich foods, such as oats, legumes, fruits, and vegetables. Fiber helps soften the stool. However, it can also cause gas and bloating, so nutritionists recommend gradually increasing fiber consumption by adding 2-3 grams daily until reaching the optimal amount (22-34 grams of fiber daily).
• Decreasing fiber-rich foods intake – Patients who suffer from diarrhea should reduce fiber intake.
• Mindful eating – Having regular meals at approximately the same time, eating at a dining table without electronic devices, and slowly chewing helps reduce swallowed air, prevent overeating, and improve digestion.

2. Drinking More Water

Water lubricates the GI tract, helping to soften the stool and prevent constipation. It also replaces lost fluids in patients with diarrhea. The recommended water intake is about eight glasses of water daily. IBS patients who consume more fiber or have diarrhea should drink even more. If you don’t like water, have unsweetened tea and non-carbonated sugar-free drinks.

3. No Alcohol

Alcohol can exacerbate IBS symptoms. In some cases, patients react only to a specific beverage, often beer. Others feel a relief in symptoms when they decrease the amount of alcohol they consume. Health professionals recommend limiting alcohol intake to 14 units spread over one week (14 units equals six pints of beer, six glasses of wine, or 12 measures of spirits). They also advise going several days without alcohol. If possible, it is best to eliminate alcohol.

4. Healthy Sleep

Disrupted sleep negatively affects the balance of hormones, neurotransmitters, and beneficial bacteria in our gut that are responsible for various health parameters. IBS patients who suffer from sleep problems report increased abdominal pain, likely due to impaired pain-inhibitory function of the nervous system. They are also more prone to mood disorders, such as anxiety and depression. The link between sleep problems and abdominal pain underscores the significant connection between the gut and the brain.

Medical professionals advise the following practices for regulating sleep:

• Waking up and going to bed at the same time.
• Going to bed before midnight.
• Keeping the bedroom dark and cool.
• Aiming for seven to nine hours of sleep.

5. Regular Exercise

Health experts recommend regular exercise for overall health and IBS relief. A minimum of 150 minutes of moderate-intensity exercise weekly can help decrease stress, improve sleep, and support gut motility. Moderate exercise includes activities that increase heart rate, including brisk walks, jogging, cycling, swimming, aerobics, etc.

Note: Learn how exercise improves hormonal balance and overall health.

6. Managing Stress

Stress is one of the common triggers of IBS. Relaxing activities help manage stress and alleviate mild IBS symptoms. These include:

• Meditation
• Deep breathing
• Nature walks
• Relaxing music
• Yoga
• Socializing with friends

7. Counseling

Past trauma, emotional distress, and mood disorders like anxiety and depression can significantly exacerbate IBS. Patients may not be able to manage the symptoms on their own but need help from a mental health professional.

Cognitive behavioral therapy is the most effective psychological treatment for IBS patients. It focuses on revising thought and behavior patterns. Therapists also use hypnotherapy to mitigate IBS symptoms.

8. Supplements

Food is the primary source of vitamins, minerals, and nutrients necessary for optimal health. However, supplements step in when our nutrient intake is low for various reasons – nutrient malabsorption, poor diet, etc. Health professionals prescribe the following supplements to IBS patients: 

• Fiber – Fiber-rich foods improve stool consistency and frequency, but they may worsen other symptoms, like boating and gas. Fiber supplements may be a better option for some patients. They usually contain psyllium, methylcellulose, partially hydrolyzed guar gum, sterculia, etc.
• Probiotics – Live microorganisms improve our gut microbiome health and balance. They regulate bowel movement, alleviate abdominal pain, and reduce bloating and gas. Different probiotic strains are selected for specific IBS symptoms. Lactobacillus acidophilus, Bifidobacterium animalis subsp. lactis, and Lactobacillus plantarum  are among the most effective for IBS.
• Peppermint oil capsules – The main ingredient, menthol, helps gut muscles relax, improves contractions and motility, and reduces abdominal pain. These effects are quick-acting but can be short-lived. Look for enteric-coated or slow-release capsules to prolong the effects.
• Digestive enzymes – They aid digestion in patients who lack certain enzymes, such as lactase, which is essential for breaking down lactose in dairy products. Identify which enzyme deficiency you have and choose the appropriate supplement.

9. Medications

Doctors prescribe medications to patients with more severe IBS symptoms. The therapy depends on whether the patient has diarrhea or constipation.

Drugs for IBS patients with diarrhea include:

• Loperamide
• Eluxadoline
• Rifaximin
• Alosetron
• Dicyclomine
• Cholestyramine
• Colestipol
• Low-dose antidepressants imipramine, desipramine, or nortriptyline

Drugs for IBS patients with constipation include:

• Lubiprostone
• Linaclotide
• Laxatives (magnesium hydroxide oral, polyethylene glycol)
• SSRI antidepressants (fluoxetine, paroxetine) – if the patient also has depression

Doctors prescribe pain medications like pregabalin and gabapentin for abdominal pain, cramps, and bloating.

10. Alternative Therapies

Holistic treatments like acupuncture, therapeutic massage, and aromatherapy relax the muscles, reduce stress and anxiety, soothe the nervous system, and may improve gut motility. Health professionals prescribe these treatments with other therapies and lifestyle changes as an integrative approach to managing IBS.

Can You Prevent IBS?

Medical professionals don’t know the exact cause of IBS. In most cases, it is the result of a combination of factors, such as stress, poor diet, a sedentary lifestyle, and genetics. Without a known cause, it is difficult to prevent the condition. However, healthier lifestyle habits reduce the risk of developing IBS and many other diseases. These habits include:

• Nutrient-rich diet
• Limiting or eliminating sugars and processed foods
• Limiting or eliminating alcohol
• Adequate water intake
• Regular exercise
• Healthy sleep
• Relaxing activities to reduce stress

What Happens If You Ignore IBS?

Patients who ignore IBS symptoms may experience their worsening and a decline in their quality of life. Severe gas and bloating can make office life difficult and hinder social interactions. Pain and discomfort disrupt sleep, increase stress, and further exacerbate the symptoms.

Prolonged, untreated IBS can also lead to other health complications, such as malnutrition, anal fissures, hemorrhoids, and mental issues like anxiety and depression.

When Should I See a Doctor?

If you have diarrhea, constipation, or both paired with bloating, gas, stomach pain, and discomfort for several months, you may have IBS. Seek medical help to alleviate the symptoms and reduce the risk of aggravating other conditions.

Some patients experience other, more severe problems with the common IBS symptoms. They include:

• Sudden weight loss
• Rectal bleeding
• Severe abdominal pain
• Fever
• Nausea
• Repeated vomiting
• Ongoing diarrhea that disrupts sleep at night

Contact your doctor immediately if you have these symptoms. They may suggest another, more serious medical condition.

Conclusion

IBS, or irritable bowel syndrome, is a common gastrointestinal condition that causes irregular stool, abdominal problems, and, sometimes, mental distress. Patients who don’t treat IBS usually experience a deterioration of symptoms. Don’t wait for this to happen. Improve your lifestyle habits and consult a trusted medical provider to help you manage your IBS.

Learn more about gut health in our blog posts on Gut Health and Hormones, Gut Dysbiosis, and Food Intolerance.