If you suffer with IBS, know someone who does, or suspect you may have it, rest assured, you, and they, are not alone.
Characterised by symptoms like abdominal pain, constipation, diarrhoea, bloating, stomach cramps and unpredictable bowel habits, IBS can significantly impact quality of life.
Healthcare professionals, organisations and individuals will unite in April to spread the word, share tips and support those living with IBS.
The NHS describes IBS as a ‘lifelong problem’ with no known cure, a label given when other serious conditions are ruled out. This can leave patients feeling adrift.
Often shrouded in misunderstanding, IBS can leave sufferers feeling isolated and frustrated. Pippa Groves, nutritional therapist, gut health specialist and ION graduate, believes that empowering people with the knowledge to make simple, effective changes to their diet and lifestyle can make a real impact.
Pippa, are you doing anything for IBS Awareness Month in April?
Yes! IBS affects millions of people, yet it’s still widely misunderstood. Throughout April, I’ll be sharing practical tips on gut health, debunking common myths, and offering strategies to help people manage their IBS symptoms with more confidence.
I’m also delivering a couple of workplace wellness talks to businesses on how to optimise gut health and improve IBS. My goal is to empower people with the knowledge to make simple, effective changes to their diet and lifestyle.
Can you explain the benefits of a low-FODMAP diet for IBS?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols — which can be found in foods like onions, garlic, lentils, and rye.
A low-FODMAP diet can be helpful for IBS sufferers. It temporarily reduces certain fermentable carbohydrates (e.g. onions, garlic, legumes, milk, certain fruit and veggies) that can cause bloating, gas and discomfort. The goal isn’t to stay low-FODMAP forever but to use it as a structured approach to identify personal triggers. It’s best done with professional guidance to ensure you maintain a balanced diet and reintroduce foods properly.
What foods should one avoid in preventing IBS flare-ups?
There’s no one-size-fits-all approach when it comes to foods, but common trigger foods include high-FODMAP foods, ultra-processed foods, spicy and fatty foods, artificial sweeteners, and excessive caffeine or alcohol. That said, avoidance isn’t always the answer—sometimes it’s about finding the right portion size, optimising our eating behaviours or cooking methods. The key is to track your symptoms and identify patterns rather than cutting out entire food groups unnecessarily.
How should I balance my fibre intake, considering my symptoms?
Fibre is crucial for gut health, but the type and amount matter. Soluble fibre (found in oats, chia seeds and cooked veggies) is usually gentler on digestion, while too much insoluble fibre (like whole grains and raw vegetables) can aggravate symptoms. The key is to increase fibre gradually, drink plenty of water, and personalise your intake based on whether you experience diarrhoea, constipation or a mix of both.
How can I plan my meals to ensure I’m not triggering my IBS?
Consistency is key! Balanced meals with protein, healthy fats, and the right type of fibre can help stabilise digestion. Meal prepping can also reduce last-minute food choices that may lead to flare-ups. Keeping a food and symptom diary can help you pinpoint what works best for you. And remember, gut health is about more than just what you eat but also how you eat – don’t rush meals, chew food at least 20 times and be mindful of portion sizes to avoid exacerbation of symptoms.
Leaving at least 3-4 hours between meals can also give your gut time to complete the “migrating motor complex” (a natural cleansing wave in the digestive system), which can reduce bloating and discomfort.
How should I approach eating out or dining at friends’ homes while managing IBS?
A little planning goes a long way. If dining out, check the menu in advance and don’t hesitate to ask for modifications (e.g. gluten free or swapping the vegetables). If you’re at a friend’s house, let them know in advance about any major triggers. You can also eat a small, safe snack beforehand to avoid feeling pressured to eat something that might not agree with you. Taking a broad-spectrum digestive enzyme before eating out can help to break down heavier, richer meals more efficiently, which could ease some IBS symptoms like bloating, discomfort or gas.
What lifestyle changes can help alleviate IBS symptoms?
Beyond diet, stress management is crucial. Techniques like deep breathing, yoga and regular movement can improve gut function. Prioritising good sleep and staying hydrated also make a huge difference. And don’t underestimate the power of routine—regular mealtimes, a consistent sleep schedule, and gentle exercise can all support a more settled digestive system.
What natural remedies or home treatments do you recommend for IBS?
It’s important to first assess what’s driving your IBS symptoms — SIBO (small intestinal bacterial overgrowth), food intolerance, chronic stress, etc — as this will help indicate what natural remedies might work for you, and whether you need to eliminate any infections or any foods first.
It’s important to first assess what’s driving your IBS symptoms — SIBO (small intestinal bacterial overgrowth), food intolerance, chronic stress, etc — as this will help indicate what natural remedies might work for you, and whether you need to eliminate any infections or any foods first.
Natural remedies that have helped clients include:
- Gradually increasing soluble fibre (such as chia seeds, ground flaxseeds, oats and psyllium husk) can help with both constipation and diarrhoea. Distributing this across the day can help.
- Colourful plant foods packed with polyphenols (including herbs and spices like turmeric, cinnamon, rosemary).
- Enteric coated peppermint oil capsules, ginger tea and warm compresses can help with severe bloating and cramping during a flare.
- Certain probiotic supplements can help restore balance to the gut microbiome.
- Stress relief to support the gut-brain axis – 10-20 minutes of breathwork or meditation every morning (not just when having a flare).
- And finally, don’t overlook simple things like mindful eating, drinking at least 2 litres of water and getting enough movement.
How can I track my symptoms effectively to identify triggers?
Keeping a symptom journal is one of the best tools for managing IBS. Track what you eat, your stress levels, sleep quality and symptoms. Apps like Cara Care or a simple notebook can help you spot trends over time. The goal isn’t to obsess over every meal but to notice patterns that help you make more informed choices.
Are there specific warning signs that indicate I should seek medical attention for my IBS?
Yes—while IBS is common, certain symptoms should never be ignored. If you experience unexplained weight loss, blood in your stool, persistent pain that doesn’t improve, or changes in bowel habits that come on suddenly, it’s essential to seek medical advice. These could indicate something more serious that needs further investigation.
Are there any reliable resources or support groups you recommend for people with IBS?
