Irritable bowel syndrome (IBS) affects about 1 in 5 people in the UK, and it’s especially common among women. Unlike many conditions, there’s no single medical test for IBS. Instead, doctors diagnose it by ruling out other conditions and using the Rome IV Criteria.
If you’ve ever been told that your test results are “normal” while you feel anything but, you’re not alone. IBS can be invisible—even under a microscope—which makes it all the more frustrating.
IBS can be classified as:
- IBS-C: Constipation dominant
- IBS-D: Diarrhoea dominant
- IBS-M: Mixed (a combination of constipation and diarrhoea)
It can also cause pain, heartburn, bloating, nausea, and reduced appetite.
Why Diet Changes Alone Don’t Always Relieve IBS Symptoms
It’s easy to get lost in the confusing world of diets, supplements, and online advice. You might have tried cutting out foods, buying supplements, or even following the low FODMAP diet. However, there are a number of other factors that can contribute to your IBS symptoms, and by addressing them, you may find relief—sometimes without changing your diet at all.
In fact, the NICE guidelines recommend looking at lifestyle factors first, before trying the low FODMAP diet. Many are surprised to learn that IBS management is complex, and non-food factors play a big role.
In this article, I’ll walk you through the top three lifestyle areas that could be contributing to your IBS symptoms.
How the Gut-Brain Connection Triggers IBS Symptoms
IBS is now recognised as a disorder of the gut-brain axis. In my experience as a dietitian, understanding this connection is often the missing piece for many clients.
The gut-brain axis is the two-way communication between your brain and your gut, involving both the vagus nerve and chemical messengers called neurotransmitters.
The Impact of Stress and Anxiety on IBS: What You Need to Know
When you’re stressed or anxious, your body enters “fight or flight” mode. This can cause:
- Increased heart rate and blood pressure
- Muscle tension
- Trouble focusing
- Higher blood sugar levels
- Less blood flow to your gut
These changes can trigger gut symptoms—diarrhoea, constipation, bloating and pain.
Understanding IBS Pain: Causes and Solutions
Many people with IBS experience pain known as visceral hypersensitivity—heightened sensitivity in the gut. About two-thirds of IBS sufferers report this type of pain, which happens when the gut sends strong pain signals to the brain, often triggered by gas or fluid in the gut.
Proven Non-Diet Strategies to Reduce IBS Symptoms
To help “dial down” the fight or flight response and reduce your gut symptoms, try:
- Relaxation techniques
- Meditation
- Gut-directed hypnotherapy
- Diaphragmatic breathing
- Yoga
- Gentle exercise and stretching
If pain is a major issue, speak to your GP. Medications such as tricyclic antidepressants, SSRIs, or SNRIs may help with visceral hypersensitivity.
How Poor Sleep Makes IBS Worse (and What to Do About It)
About half of people with IBS also struggle with sleep issues. Poor sleep can affect:
- Mental health
- Brain function
- Metabolism
- Heart health
For those with IBS, lack of sleep can make symptoms worse and increase pain sensitivity.
Could Your Body Clock Be Worsening Your IBS?
Your circadian rhythm is your body’s internal clock. It controls when you wake up, feel sleepy, get hungry, and even how your hormones work. Research suggests that disruptions in circadian rhythm can play a role in both the development and severity of IBS.
Sleep Tips for IBS: How to Improve Rest and Reduce Symptoms
Poor sleep is consistently shown to worsen IBS symptoms. Here are my top 4 tips to maximise your chances of a good night’s sleep:
- Stick to a routine: Go to bed and wake up at the same time every day—even on weekends.
- Limit screens before bed: Turn off devices an hour before sleep. Blue light can disrupt melatonin, your “sleepy” hormone.
- Watch your caffeine: Caffeine can linger for up to 10 hours. It can also irritate your gut and increase anxiety.
- Keep your bedroom cool: Aim for below 18°C. Your body naturally cools down to help you sleep. (Older adults may need it a bit warmer.)
Where to get more help on sleep:
Exercise for IBS Relief: What Works Best?
Exercise can help manage IBS by:
- Moving food and gas through your system
- Reducing anxiety
- Supporting a healthy gut microbiome
- Improving sleep
However, I often see clients who have given up regular exercise due to their gut issues—especially if they enjoy outdoor pursuits like walking or golf, where a lack of toilet facilities can understandably cause anxiety.
Easy Ways to Stay Active with IBS (Expert Tips)
- Incorporate movement into your daily life for overall health.
- Try gentle forms of exercise like walking, yoga, and stretching.
- Avoid eating 2 hours before vigorous exercise, as well as fatty meals and caffeinated drinks.
- If you want to do more vigorous activity but IBS is holding you back, consider a personalised plan.
Key Takeaways: Managing IBS Beyond Diet
Diet is just one piece of the IBS puzzle—and sometimes, it’s not the biggest one. Many clients have found relief by focusing on stress, sleep, and exercise, without major dietary changes.
Remember, your IBS triggers are unique to you. Understanding them gives you the power to make choices based on knowledge, not fear.
Not sure where to start? You don’t have to do this alone. If you’d like to see how my unique method could help you, book your free discovery call today. Click here to get started.
If you have enjoyed this article then why not check out my article – The Best Diet for IBS: what works and what to avoid from a Registered Dietitian – read it here
