IBS Awareness Month: Understanding the Symptoms, Causes, and Treatment

Irritable Bowel Syndrome (IBS) affects millions worldwide, disrupting daily life with uncomfortable, often painful digestive symptoms. If you have IBS, you’re not alone. According to the American College of Gastroenterology, as of 2024, approximately 10% to 15% of the US population is affected by IBS.

While IBS doesn’t cause permanent damage to the intestines, it can significantly impact the quality of life. Fortunately, many people can find relief with the proper management strategies — including dietary changes, lifestyle adjustments, and mental health care. Continue reading for practical ways to manage IBS symptoms, optimize diet and nutrition, and support mental well-being.

Who’s at Risk?

Irritable Bowel Syndrome (IBS) can affect anyone, but certain factors increase the risk.

Females: Women are more likely to develop IBS than men, and it often begins before the age of 50. In Western countries, women are approximately two to three times more likely to be diagnosed with IBS and four to five times more likely to seek specialty care for it compared to men. Hormonal differences, variations in perception, and differences in healthcare-seeking behavior between genders may influence this disparity.

Family History: A family history of IBS suggests a genetic component, making relatives of those with the condition more susceptible. Stress, anxiety, and depression are also linked to IBS, as the gut and brain are closely connected.

History of Digestive Issues: Additionally, people with a history of digestive infections or food intolerances may be at higher risk. Diet, lifestyle, and changes in gut bacteria can also trigger symptoms.

Understanding IBS: Symptoms and Causes

IBS is a chronic condition that affects the large intestine. It presents with symptoms such as:

• Abdominal pain or cramping
• Bloating and gas
• Diarrhea (IBS-D), constipation (IBS-C), or both (IBS-M)
• Mucus in stool
• Urgent or incomplete bowel movements

While the exact cause of IBS remains unknown, several factors may contribute, including gut-brain interactions, food sensitivities, stress, and changes in gut microbiota.

Triggers That Worsen IBS

• Certain foods (dairy, high-fat meals, artificial sweeteners)
• Stress and anxiety
• Hormonal changes (common in women)
• Gut infections or bacterial overgrowth

Managing IBS Through Diet and Nutrition

Diet plays a key role in managing IBS symptoms. While triggers vary from person to person, the following dietary strategies can help:

The Low-FODMAP Diet

The low-FODMAP diet is one of the most researched dietary approaches for IBS. It eliminates fermentable short-chain carbohydrates that can cause gas and bloating. Studies suggest that 50%-80% of IBS patients experience symptom relief on a low-FODMAP diet.

• Common high-FODMAP foods to avoid:
  • Garlic and onions
  • Wheat-based products
  • Dairy (lactose-containing foods)
  • Legumes (beans, lentils)

• Common low-FODMAP alternatives:
  • Rice, oats, quinoa
  • Lactose-free dairy or plant-based milk
  • Bananas, strawberries, oranges
  • Lean proteins like chicken and fish

Increase Fiber Intake (But Do It Gradually)

For IBS-C (constipation-predominant IBS), increasing fiber — especially soluble fiber — can help. Good sources include:

• Oats
• Psyllium husk (a gentle fiber supplement)
• Chia and flaxseeds
• Cooked vegetables like carrots and zucchini

However, too much fiber too quickly can worsen bloating, so gradual adjustments are key.

Stay Hydrated and Avoid Gut Irritants

• Drink at least eight glasses of water daily to aid digestion.
• Limit caffeine and alcohol, which can trigger diarrhea or stomach cramps.
• Avoid carbonated drinks, which increase bloating.

Probiotics and Gut Health

Probiotics — beneficial bacteria that support gut health — may help balance the microbiome in some IBS patients. Researchers have studied strains like Lactobacillus and Bifidobacterium for their role in reducing bloating and regulating bowel movements.

The Gut-Brain Connection: Managing IBS and Mental Health

IBS isn’t just a digestive issue — it’s closely linked to mental health. The gut-brain axis plays a role in IBS symptoms, meaning stress, anxiety, and depression can make symptoms worse.

Reduce Stress Through Relaxation Techniques

• Mindfulness meditation: Helps regulate the nervous system and reduce gut reactivity.
• Deep breathing exercises: Engaging in diaphragmatic breathing can ease bloating and cramps.
• Yoga and gentle exercise: Movement improves digestion and reduces stress-related symptoms.

Cognitive Behavioral Therapy (CBT) for IBS

Research shows that CBT can reduce IBS symptoms by helping individuals manage stress, negative thoughts, and gut-focused anxiety. Many IBS patients experience improvement in symptoms when working with a therapist specializing in gut-brain disorders.

Keep a Symptom Journal

Tracking symptoms, diet, and stress levels can help identify triggers and patterns. Note:

• What you eat and drink
• Symptoms experienced (bloating, pain, diarrhea, etc.)
• Emotional state (stress, anxiety, relaxation)

Lifestyle Adjustments for Long-Term IBS Management

• Prioritize regular meals: Consistently eating at set times supports healthy digestion.
• Exercise regularly: Moderate exercise like walking or cycling supports gut motility.
• Get enough sleep: Poor sleep can worsen IBS symptoms. Aim for 7-9 hours of quality rest.

When to See a Doctor

While IBS is a manageable condition, some symptoms warrant medical attention, including the following:

• Unexplained weight loss
• Blood in stool
• Severe or persistent pain
• Symptoms that significantly impact daily life

A healthcare provider can help rule out other conditions like celiac disease, inflammatory bowel disease (IBD), or food intolerances.

This article was reviewed by Suzanne Torris, MS, RN, FNP.