IBS Symptom Management: IBS Diet and Holistic Therapies

In the previous blog, we explored how IBS is diagnosed and the range of symptoms it can present with. As a largely invisible disorder, IBS can be particularly challenging, with symptoms that are often unpredictable and, for many, debilitating.

IBS is a disorder of the gut–brain axis, meaning symptoms are influenced by both digestive and psychological factors. There is no single treatment that eliminates symptoms; instead, effective management often requires a combination of targeted IBS diet strategies and stress-supportive therapies. This blog explores how both approaches can be used together to support symptom management and improve quality of life.

For many living with IBS, food can feel like the enemy. Navigating what to eat, and understanding what foods trigger IBS is often the most confusing part of the condition. The aim of dietary management is not long-term restriction, but to identify individual IBS trigger foods and create a balanced approach that supports gut health and quality of life.

The Low FODMAP diet was designed by a group of researchers at Monash University, and it is the gold-standard dietary approach for managing IBS symptoms.

FODMAP is an acronym for a group of fermentable carbohydrates that the small intestine absorbs poorly in people with IBS. As a result, these carbohydrates pass into the large intestine, where gut bacteria rapidly ferment them. This process can lead to bloating, abdominal pain and changes in bowel habits that commonly occur during symptoms of IBS attacks.

The FODMAP diet works to provide IBS relief by temporarily eliminating the intake of fermentable carbohydrates to alleviate symptoms (Morariu et al., 2023).

Many otherwise healthy, fibre-rich foods contain FODMAPs, which can make the diet feel restrictive and difficult to follow. For this reason, people should approach it carefully and ideally follow it with professional guidance.

The low-FODMAP diet is a structured approach to help identify individual dietary triggers and allows strategic personalisation of the IBS diet. 

Many FODMAP-containing foods also support digestive health, and reducing them too strictly can negatively impact gut health if not managed carefully. In addition, tolerance can depend on portion size, meaning careful planning and an understanding of ingredient lists are essential to identify hidden triggers and reasonable portions. For this reason, effective treatment for IBS often requires professional guidance. 

It is impossible to fully manage IBS without addressing the powerful connection between the brain and the digestive system. As we explored in part two, these two organs are in constant communication via the Vagus Nerve.

Psychological therapies and lifestyle strategies are an essential component of comprehensive IBS treatment (Black et al., 2020). The goal of these interventions is to activate the parasympathetic branch of the nervous system, often called the ‘rest and digest’ state.

When we shift into this state, we lower cortisol levels and reduce markers of inflammation. A calm nervous system communicates directly with the gut to improve digestion and has even been linked to positively altering the bacterial species present in the microbiome (Madison & Kiecolt-Glaser, 2019).

By engaging in interventions that target vagus nerve regulation, we are also actively engaging in mechanisms to regulate and manage IBS symptoms.

Mindfulness-Based Stress Reduction (MBSR): Uses diaphragmatic breathing and mindfulness to reduce stress-induced symptoms. An effective strategy reported to reduce symptom severity and improve quality of life. 

Movement: There is evidence for the efficacy of yoga for symptom relief; it helps massage the intestines and move gas through the system without the stress of high-intensity workouts.

Sleep: Poor sleep raises cortisol levels, which can contribute to an inflamed gut. Aim for 7–9 hours to allow the gut time to repair tissues and reset.

Stress Reduction: Targeted practices like Gut-Directed Hypnotherapy or Cognitive Behavioural Therapy (CBT) have been proven to reduce IBS symptoms significantly by retraining the brain-gut connection.

Calo has just launched the Gut Health plan, designed to help people suffering with IBS in the elimination phase. Download the Calo App; our meal prep service offers delicious meal plans, delivered right to your door. Book a free consultation with our nutritionist to discuss your symptoms and find a plan that works for you.

The most effective diet for preventing IBS flare-ups is a personalised approach that identifies and manages individual trigger foods. The low FODMAP diet for IBS currently has the strongest scientific evidence for reducing IBS symptoms. It works by temporarily limiting fermentable carbohydrates that can trigger bloating, pain, and altered bowel habits, before gradually reintroducing foods to determine personal tolerance.

The low FODMAP diet is not intended to be followed strictly long-term. While it is an effective treatment for IBS symptom relief, prolonged restriction can negatively affect gut health and dietary variety. The goal of the low FODMAP diet is to identify individual food tolerances through a short elimination phase followed by systematic reintroduction. This personalised approach allows people with IBS to expand their diet while maintaining symptom control and supporting long-term gut health.

Diet plays a key role in managing IBS symptoms, but diet alone is often not enough to provide long-term relief. IBS is a disorder of the gut–brain axis, meaning stress, sleep, and psychological factors can significantly influence symptoms. Combining an IBS diet, such as the low FODMAP diet, with stress management strategies like mindfulness, gut-directed hypnotherapy, movement, and adequate sleep offers the most effective and sustainable approach to reducing symptoms and improving quality of life.

IBS symptoms can be effectively managed through a combination of an IBS diet and stress-supportive therapies. While the low FODMAP diet helps identify and reduce dietary triggers, addressing the gut–brain axis through lifestyle and psychological interventions is essential for long-term IBS relief and improved quality of life. Read more about the foundations of gut health and January nourishment here, and more topics related to health on the Calo blog.

1- Morariu, I.-D., Avasilcai, L., Vieriu, M., Lupu, V.V., Morariu, B.-A., Lupu, A., Morariu, P.-C., Pop, O.-L. & Starcea, I.M., 2023. Effects of a Low-FODMAP Diet on Irritable Bowel Syndrome in Both Children and Adults — A Narrative Review. Nutrients, 15(10), p.2295. doi:10.3390/nu15102295.

2- Black, C.J., Thakur, E.R., Houghton, L.A., Quigley, E.M.M., Moayyedi, P. & Ford, A.C., 2020. Efficacy of psychological therapies for irritable bowel syndrome: systematic review and network meta-analysis. Gut, 69(8), pp.1441–1451. doi:10.1136/gutjnl-2020-321191.

3- Madison, A. & Kiecolt-Glaser, J.K., 2019. Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition. Current Opinion in Behavioral Sciences, 28, pp.105–110. doi:10.1016/j.cobeha.2019.01.011.