Irritable Bowel Syndrome (IBS): Everything You Need to Know
Last updated: March 2025
Feeling bloated, crampy, or constantly rushing to the loo? You’re not alone — Irritable Bowel Syndrome (IBS) affects up to 1 in 7 people and can have a massive impact on your daily life.
As a specialist Dietitian with over 30 years of experience, I’ve supported thousands of clients in reclaiming their health from IBS. In this blog, I’ll walk you through the essentials: symptoms, causes, diagnosis, treatment options, and how personalised nutrition can truly change everything.
What is IBS?
IBS is a functional gastrointestinal disorder — meaning the structure of the bowel appears normal, but how it works is disrupted.
- Key Features:
- Chronic abdominal pain or discomfort
- Bloating and gas
- Diarrhoea, constipation, or both
- Relief of symptoms after bowel movements
Common Symptoms of IBS
✅ Abdominal cramping
✅ Irregular bowel habits (diarrhoea, constipation, or alternating)
✅ Excess wind and bloating
✅ Mucus in the stool
✅ Nausea or fatigue
💡 Symptoms often worsen with stress, eating, or hormonal changes.
What Causes IBS?
The exact cause isn’t fully understood, but several factors are involved:
- Gut-brain axis dysfunction
- Changes in gut motility
- Post-infection (e.g., food poisoning)
- Gut microbiome imbalances
- Food intolerances or sensitivities
- Stress and emotional triggers
How is IBS Diagnosed?
There’s no single test for IBS. Diagnosis usually involves:
– A thorough medical history and symptom review
– Ruling out coeliac disease, IBD, or bowel cancer
– Blood tests, stool tests, and sometimes colonoscopy
– Use of the Rome IV Criteria (a symptom-based checklist)
⚠️ Don’t self-diagnose. Always seek medical guidance if symptoms are persistent.
IBS Types
- IBS-D – Diarrhoea-predominant
- IBS-C – Constipation-predominant
- IBS-M – Mixed type (diarrhoea & constipation)
- IBS-U – Unclassified
Understanding your subtype helps tailor the treatment plan.
Can Diet Help IBS? Absolutely.
As a Dietitian, I often see people try to manage IBS alone — cutting out foods without real guidance. But restrictive diets can backfire.
The Low FODMAP diet is a scientifically proven approach that relieves symptoms in 75%+ of IBS cases when done with a Dietitian.
- Other dietary tools:
- Managing fibre (type + amount)
- Reducing caffeine, alcohol, spicy/fatty foods
- Identifying personal food triggers
- Using gut-healing nutrients (e.g. soluble fibre, probiotics)
🧠 Personalisation is key — no two guts are the same.
💧 Rethinking Fizzy Drinks with IBS
Many people with IBS turn to fizzy drinks for comfort or energy, but unfortunately, these can be a hidden trigger. Whether packed with artificial sweeteners, added sugars, or carbonation, these drinks can disrupt gut motility, contribute to bloating, and worsen diarrhoea or constipation. Even so-called “diet” or “zero” drinks can wreak havoc on a sensitive gut due to sweeteners like sorbitol or sucralose.
That’s why I often recommend switching to naturally infused sparkling water options like DASH Water — free from sugar, sweeteners, and artificial additives. It’s a refreshing, gut-friendly way to stay hydrated without compromising your progress.
👉 Looking for better drink swaps and gut-friendly picks? Visit my curated favourites in the 121 Dietitian Amazon Shop and make simple changes that support your digestive health.
Lifestyle & Stress Matter Too
The gut and brain are deeply connected. That’s why stress, anxiety, and poor sleep can trigger or worsen symptoms.
Consider:
– Mindful eating
– Exercise and movement
– CBT or gut-directed hypnotherapy
– Stress management tools (e.g. journaling, meditation). Read more here on Stress and IBS
IBS Myths – Let’s Bust a Few
❌ “IBS is all in your head”
✅ It’s a real, physiological disorder.
❌ “You just need more fibre”
✅ The type of fibre matters (soluble vs insoluble).
❌ “You can just cut out gluten and dairy”
✅ Unsupervised elimination can lead to deficiencies.
Gut Health Tests -what you need to know
When to Work with a Specialist
If you’re feeling overwhelmed or like nothing works, that’s where expert guidance makes a difference.
At 121 Dietitian, we offer:
– 1-1 consultations with tailored nutrition plans
– A 3-month Gut Health Program
– Help navigating FODMAPs, testing, and supplement use
– Emotional and lifestyle support that fits your life
Client Success Story
Jay Rafferty
Take the First Step Toward Feeling Better
🔗 Explore my 121 Gut Health Program
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Links included in this description might be Amazon affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission.
