{"id":5680,"date":"2025-03-28T19:25:38","date_gmt":"2025-03-28T19:25:38","guid":{"rendered":"https:\/\/121dietitian.com\/?p=5680"},"modified":"2025-05-21T15:08:00","modified_gmt":"2025-05-21T14:08:00","slug":"irritable-bowel-syndrome-ibs-everything-you-need-to-know","status":"publish","type":"post","link":"https:\/\/121dietitian.com\/?p=5680","title":{"rendered":"Irritable Bowel Syndrome (IBS)- everything you need to know.."},"content":{"rendered":"\r\n<h2 class=\"wp-block-heading\"><span style=\"color: #000000;\">Irritable Bowel Syndrome (IBS): Everything You Need to Know<\/span><\/h2>\r\n\r\n\r\n\r\n<p>Last updated: March 2025<\/p>\r\n<p class=\"\" data-start=\"0\" data-end=\"277\">Do you often feel bloated, have stomach cramps, or need to run to the toilet again and again? If yes, you might be dealing with Irritable Bowel Syndrome, also called IBS. You are not the only one \u2014 this problem affects about 1 in every 7 people and can make everyday life hard.<\/p>\r\n<p class=\"\" data-start=\"279\" data-end=\"576\">I am a diet expert and have been helping people with IBS for over 30 years. In this blog, I will explain the basics of IBS in a simple way. You will learn about the signs, reasons, how doctors check for it, ways to treat it, and how the right food plan can make a big difference in feeling better.<\/p>\r\n<h2>What is IBS?<\/h2>\r\n<p><span style=\"font-weight: 400;\">IBS (Irritable Bowel Syndrome) is a common condition that affects the stomach and intestines. People with IBS may feel stomach pain, gas, constipation, or frequent diarrhea. In the UK, 1 out of every 5 people has this condition. It is not a dangerous disease, but it can make daily life difficult.<\/span><\/p>\r\n<ul>\r\n<li>Key Features:<\/li>\r\n<li>Chronic abdominal pain or discomfort<\/li>\r\n<li>Bloating and gas<\/li>\r\n<li>Diarrhoea, constipation, or both<\/li>\r\n<li>Relief of symptoms after bowel movements<\/li>\r\n<\/ul>\r\n<p>&nbsp;<\/p>\r\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\" wp-image-5756 aligncenter\" src=\"https:\/\/121dietitian.com\/wp-content\/uploads\/2023\/04\/tummy-IBS-1.jpg\" alt=\"Irritable Bowel Syndrome\" width=\"354\" height=\"234\" \/><\/p>\r\n<h1>\u00a0<\/h1>\r\n<h2>Common Symptoms of Irritable Bowel Syndrome (IBS)\u00a0<\/h2>\r\n<article class=\"text-token-text-primary w-full\" dir=\"auto\" data-testid=\"conversation-turn-12\" data-scroll-anchor=\"true\">\r\n<div class=\"text-base my-auto mx-auto py-5 [--thread-content-margin:--spacing(4)] @[37rem]:[--thread-content-margin:--spacing(6)] @[72rem]:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\r\n<div class=\"[--thread-content-max-width:32rem] @[34rem]:[--thread-content-max-width:40rem] @[64rem]:[--thread-content-max-width:48rem] mx-auto flex max-w-(--thread-content-max-width) flex-1 text-base gap-4 md:gap-5 lg:gap-6 group\/turn-messages focus-visible:outline-hidden\" tabindex=\"-1\">\r\n<div class=\"group\/conversation-turn relative flex w-full min-w-0 flex-col agent-turn\">\r\n<div class=\"relative flex-col gap-1 md:gap-3\">\r\n<div class=\"flex max-w-full flex-col grow\">\r\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"69a43c3b-caed-444b-9253-7e25a2087715\" data-message-model-slug=\"gpt-4o\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose dark:prose-invert w-full break-words light\">\r\n<p class=\"\" data-start=\"0\" data-end=\"974\">Irritable Bowel Syndrome (IBS) can cause many uncomfortable problems in your stomach. One of the main symptoms is abdominal cramping, which means you may feel pain or tightness in your belly, especially after eating. Many people with IBS also have irregular bowel habits. This means sometimes they may have diarrhea (loose, watery stool), sometimes constipation (hard stool), or a mix of both. Another common issue is too much gas, which leads to bloating and a feeling of fullness in the stomach. Some people may also see mucus in their stool, which looks like a clear or white jelly. Along with these, people with IBS often feel tired or sick to their stomach, also called nausea. These symptoms usually get worse when a person is under stress, eats certain foods, or during hormonal changes like before a girl\u2019s period. Even though IBS is not a dangerous disease, it can make everyday life difficult and uncomfortable if not managed pr<\/p>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"mt-3 w-full empty:hidden\">\r\n<div class=\"text-center\">\u00a0<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"absolute\">\u00a0<\/div>\r\n<div class=\"keyword-surfer\">\r\n<div class=\"flex items-center gap-[6px]\">\u00a0<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/article>\r\n<div class=\"pointer-events-none h-px w-px\" aria-hidden=\"true\" data-edge=\"true\">\u00a0<\/div>\r\n<p>\u2705 Abdominal cramping<br \/>\u2705 Irregular bowel habits (diarrhoea, constipation, or alternating)<br \/>\u2705 Excess wind and bloating<br \/>\u2705 Mucus in the stool<br \/>\u2705 Nausea or fatigue<\/p>\r\n<p>\ud83d\udca1 Symptoms often worsen with stress, eating, or hormonal changes.<\/p>\r\n<h1>\u00a0<\/h1>\r\n<h3>What Causes IBS?<\/h3>\r\n<p>Doctors are still not completely sure what causes Irritable Bowel Syndrome (IBS), but they believe that many different things can lead to it. One main reason is a problem in the way the brain and gut work together, called the gut-brain axis. When this connection is not working well, it can affect how the stomach and intestines move and feel. Some people get IBS after having a stomach infection, like food poisoning, which can upset the balance of bacteria in the gut. Others may have food intolerances, meaning their body reacts badly to certain foods like dairy, gluten, or fatty meals. The way the muscles in the intestines move, called gut motility, may also change and cause cramping, diarrhea, or constipation. Stress, anxiety, and strong emotions can also make symptoms worse because the brain sends signals to the gut when you are feeling upset or nervous. All these things together can lead to IBS and make daily life uncomfortable for many people<\/p>\r\n<h2>How is Irritable Bowel Syndrome Diagnosed?<\/h2>\r\n<p>There is no single test that can confirm IBS. Doctors usually find out if a person has IBS by first asking about their medical history and checking all their symptoms carefully. They want to know how long the symptoms have been going on and how often they happen. To be sure it\u2019s not another serious condition, doctors often check for other problems like coeliac disease (a reaction to gluten), IBD (inflammatory bowel disease), or even bowel cancer. This is done using blood tests, stool tests, and sometimes a colonoscopy, which is a test that looks inside your large intestine using a small camera. Doctors also use something called the Rome IV Criteria \u2014 this is a checklist of symptoms that helps them decide if it\u2019s really IBS. It is very important not to guess or self-diagnose. If your symptoms keep coming back or don\u2019t go away, you should always talk to a doctor. They can guide you in the right way and help you feel better.<\/p>\r\n<h2>Irritable Bowel Syndrome Types<\/h2>\r\n<p>IBS can affect people in different ways, so doctors divide it into four main types to help decide the best treatment. The first type is called IBS-D, where diarrhea is the main problem. People with IBS-D often have loose or watery stools many times a day. The second type is IBS-C, where constipation happens more often. These people find it hard to poop or have very hard stools. The third type is IBS-M, which means mixed type. This means a person may have diarrhea sometimes and constipation at other times. Finally, there is IBS-U, which means unclassified. This is when a person has IBS symptoms, but they don\u2019t fit clearly into the other three types. Knowing which type you have is important because it helps doctors and dietitians create a plan that works best for your body and symptoms. This way, treatment can be more effective and easier to follow.<\/p>\r\n<h3>Can Diet Help IBS? Absolutely.<\/h3>\r\n<p>As a Dietitian, I often see people try to manage Irritable Bowel Syndrome (IBS) alone \u2014 cutting out foods without real guidance. But restrictive diets can backfire.<br \/><br \/>The Low FODMAP diet is a scientifically proven approach that relieves symptoms in 75%+ of IBS cases when done with a Dietitian.<\/p>\r\n<p>For those struggling with constipation, a properly implemented\u00a0<a href=\"http:\/\/nutritdiet.com\/constipation-and-the-low-fodmap-diet\/\" target=\"_blank\" rel=\"noopener\">low fodmap diet for constipation<\/a>\u00a0can provide relief while maintaining nutritional balance.<\/p>\r\n<ul>\r\n<li>Other dietary tools:<\/li>\r\n<li>Managing fibre (type + amount)<\/li>\r\n<li>Reducing caffeine, alcohol, spicy\/fatty foods<\/li>\r\n<li>Identifying personal food triggers<\/li>\r\n<li>Using gut-healing nutrients (e.g. soluble fibre, probiotics)<\/li>\r\n<li>Using tools like our\u00a0<a href=\"http:\/\/nutritdiet.com\/glycemic-index-calculator\/\" target=\"_blank\" rel=\"noopener\">glycemic load calculator<\/a>\u00a0to manage blood sugar impacts<\/li>\r\n<li>Tracking body changes with <a href=\"https:\/\/nutritdiet.com\/body-shape-calculator\/\" target=\"_blank\" rel=\"noopener\">Body Shape Calculator<\/a><\/li>\r\n<\/ul>\r\n<p>\ud83e\udde0 Personalisation is key \u2014 no two guts are the same.<\/p>\r\n<p>&nbsp;<\/p>\r\n<h3 class=\"\" data-start=\"153\" data-end=\"192\">\ud83d\udca7 Rethinking Fizzy Drinks with IBS<\/h3>\r\n<p class=\"\" data-start=\"194\" data-end=\"614\">Many people with IBS turn to fizzy drinks for comfort or energy, but unfortunately, these can be a hidden trigger. Whether packed with <strong data-start=\"329\" data-end=\"354\">artificial sweeteners<\/strong>, <strong data-start=\"356\" data-end=\"372\">added sugars<\/strong>, or <strong data-start=\"377\" data-end=\"392\">carbonation<\/strong>, these drinks can disrupt gut motility, contribute to bloating, and worsen diarrhoea or constipation. Even so-called \u201cdiet\u201d or \u201czero\u201d drinks can wreak havoc on a sensitive gut due to sweeteners like sorbitol or sucralose.<\/p>\r\n<p class=\"\" data-start=\"616\" data-end=\"869\">That\u2019s why I often recommend switching to <strong data-start=\"658\" data-end=\"695\">naturally infused sparkling water<\/strong> options like <a href=\"https:\/\/www.amazon.co.uk\/dp\/B07P1SR6J5?tag=121dietitia0f-21&amp;linkCode=ogi&amp;th=1&amp;psc=1\" target=\"_blank\" rel=\"noopener\"><strong data-start=\"709\" data-end=\"723\">DASH Water<\/strong> <\/a>\u2014 free from sugar, sweeteners, and artificial additives. It\u2019s a refreshing, gut-friendly way to stay hydrated without compromising your progress.<\/p>\r\n<p class=\"\" data-start=\"871\" data-end=\"1095\">\ud83d\udc49 Looking for better drink swaps and gut-friendly picks? Visit my curated favourites in the <strong><a href=\"https:\/\/121dietitian.com\/121-shop\/\">121 Dietitian Amazon Shop <\/a><\/strong>and make simple changes that support your digestive health.<\/p>\r\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-10685\" src=\"https:\/\/121dietitian.com\/wp-content\/uploads\/2024\/08\/812JM7IEEOL.__AC_SX300_SY300_QL70_ML2_-200x105.jpg\" alt=\"\" width=\"200\" height=\"105\" \/><\/p>\r\n<h2>Lifestyle &amp; Stress Matter Too<\/h2>\r\n<p>Your gut and brain are closely linked, which means how you feel in your mind can affect your stomach and digestion. When you are stressed, worried, or don\u2019t sleep well, your IBS symptoms can get worse. That\u2019s why it\u2019s important to take care of your lifestyle to help your stomach feel better. Eating slowly and paying attention to your food, called mindful eating, can help your body digest better. Doing regular exercise or moving your body every day also keeps your digestion working well. Some people find special therapies like Cognitive Behavioral Therapy (CBT) or gut-directed hypnotherapy helpful because they teach ways to calm the mind and reduce stomach problems. You can also try simple stress relief tools like writing down your thoughts in a journal or practicing meditation to relax. These small changes in how you live can make a big difference in managing IBS symptoms.\u00a0<a href=\"https:\/\/121dietitian.com\/manage-stress-to-better-manage-irritable-bowel-syndrome-ibs\/\">Stress and IBS<\/a><br \/><br \/><\/p>\r\n<h4>Irritable Bowel Syndrome (IBS) Myths \u2013 Let\u2019s Bust a Few\u00a0<\/h4>\r\n<p><strong data-start=\"0\" data-end=\"59\" data-is-only-node=\"\">Irritable Bowel Syndrome (IBS) Myths \u2013 Let\u2019s Bust a Few<\/strong><br data-start=\"59\" data-end=\"62\" \/>There are many wrong ideas about IBS that can confuse people. One common myth is that IBS is just in your head and not a real illness. This is not true. IBS is a real problem in your digestive system, and it happens because your gut does not work the right way. Another myth is that eating more fiber will fix IBS. But the truth is, not all fiber is the same. There are two types: soluble fiber, which can help, and insoluble fiber, which might make symptoms worse for some people. Lastly, some people think that just cutting out gluten (a protein in wheat) and dairy will cure IBS. However, removing these foods without talking to a doctor or dietitian can cause you to miss important nutrients your body needs. So, it\u2019s important to get proper advice before changing your diet.<\/p>\r\n<p>\u274c \u201cIBS is all in your head\u201d<br \/>\u2705 It\u2019s a real, physiological disorder.<br \/><br \/>\u274c \u201cYou just need more fibre\u201d<br \/>\u2705 The type of fibre matters (soluble vs insoluble).<br \/><br \/>\u274c \u201cYou can just cut out gluten and dairy\u201d<br \/>\u2705 Unsupervised elimination can lead to deficiencies.<\/p>\r\n<p><a href=\"https:\/\/121dietitian.com\/gut-health-test-uk\/\">Gut Health Tests<\/a> -what you need to know<\/p>\r\n<h2>When to Work with a Specialist\u00a0\u00a0<\/h2>\r\n<p>If you&#8217;re feeling tired, confused, or like nothing is helping your IBS, don\u2019t worry \u2014 you&#8217;re not alone. This is when getting help from an expert can really make a big difference. At <strong data-start=\"182\" data-end=\"199\">121 Dietitian<\/strong>, they give personal support that is made just for you. They offer <strong data-start=\"266\" data-end=\"294\">one-on-one consultations<\/strong> with food plans that match your needs. They also have a full <strong data-start=\"356\" data-end=\"386\">3-month Gut Health Program<\/strong> to help you understand and fix your gut problems. If you&#8217;re confused about FODMAP foods, tests, or which supplements to take, they can guide you step by step. They also support you with emotional and lifestyle tips that actually fit into your daily life. You can learn more about their gut health program here: <a class=\"\" href=\"https:\/\/121dietitian.com\/gut-health-course\/\" target=\"_new\" rel=\"noopener\" data-start=\"698\" data-end=\"779\">121dietitian.com\/gut-health-course<\/a> and check out their FODMAP help here: <a class=\"\" href=\"https:\/\/121dietitian.com\/programmes\/low-fodmaps-for-ibs\/\" target=\"_new\" rel=\"noopener\" data-start=\"818\" data-end=\"921\">121dietitian.com\/programmes\/low-fodmaps-for-ibs<\/a>.<\/p>\r\n<p><img decoding=\"async\" class=\"alignnone  wp-image-1302 aligncenter\" src=\"https:\/\/121dietitian.com\/wp-content\/uploads\/2015\/03\/happyStaff-200x144.gif\" alt=\"\" width=\"327\" height=\"236\" \/><\/p>\r\n<h3>Client Success Story<\/h3>\r\n<div class=\"elementor-element elementor-element-11ec67 elementor-widget elementor-widget-image\" data-id=\"11ec67\" data-element_type=\"widget\" data-widget_type=\"image.default\">\r\n<div class=\"elementor-widget-container\"><img decoding=\"async\" title=\"star.png\" src=\"https:\/\/121dietitian.com\/wp-content\/uploads\/elementor\/thumbs\/star-qs747bnwtywdumittzjprrksj4msrfhggozs1lsfi6.png\" alt=\"star.png\" \/><\/div>\r\n<div>\u00a0<\/div>\r\n<\/div>\r\n<div class=\"elementor-element elementor-element-6ae4a949 elementor-widget elementor-widget-text-editor\" data-id=\"6ae4a949\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\r\n<div class=\"elementor-widget-container\">\r\n<article class=\"VaHEVc\" aria-label=\"Review\">\r\n<div class=\"noyJyc\">\r\n<div class=\"gyKkFe JhRJje Fv38Af\">&#8220;I would highly recommend Gillian. Her advice and guidance has been a game changer for me. With so much conflicting and confusing advice on healthy eating, using a professional nutritionalist is a must.&#8221;<\/div>\r\n<\/div>\r\n<\/article>\r\n<\/div>\r\n<\/div>\r\n<div class=\"elementor-element elementor-element-242192ef elementor-widget elementor-widget-heading\" data-id=\"242192ef\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\r\n<div class=\"elementor-widget-container\">\r\n<h6 class=\"elementor-heading-title elementor-size-default\">Jay Rafferty<\/h6>\r\n<\/div>\r\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<h3>Take the First Step Toward Feeling Better\u00a0<\/h3>\r\n<p>If you are tired of dealing with stomach pain, bloating, or bathroom problems caused by IBS, now is a good time to get help. You can explore the <strong data-start=\"193\" data-end=\"219\">121 Gut Health Program<\/strong>, which is a special plan made just for people with Irritable Bowel Syndrome (IBS). This program is designed by expert dietitians who understand how your gut works and can help you feel better with the right food and advice. You can also book a private meeting with a dietitian who will talk with you one-on-one and make a plan that fits your needs. If you want helpful tips about gut health, you can join our email list too. If you\u2019re ready to start your journey to better health today, we\u2019re here for you.<\/p>\r\n<p><br \/>\ud83d\udcc5 Book a<a href=\"https:\/\/121dietitian.com\/book-now\/\"> private consultation<\/a>:\u00a0<br \/>\ud83d\udce7 Join our email list for gut-friendly tips<br \/><br \/><\/p>\r\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-15b598e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"15b598e\" data-element_type=\"section\">\r\n<div class=\"elementor-container elementor-column-gap-default\">\r\n<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8e759ce\" data-id=\"8e759ce\" data-element_type=\"column\">\r\n<div class=\"elementor-widget-wrap elementor-element-populated\">\r\n<div class=\"elementor-element elementor-element-2ae80d9 elementor-widget elementor-widget-global elementor-global-7071 elementor-widget-text-editor\" data-id=\"2ae80d9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\r\n<div class=\"elementor-widget-container\">\r\n<h2><b>If you want to book your programme TODAY we would love to help you.<\/b><\/h2>\r\n<h4><b>You can book a 121 Dietitian Programme today. Call 07717392306 or email: info@121dietitian.com<\/b><\/h4>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/section>\r\n","protected":false},"excerpt":{"rendered":"<p>Struggling with bloating, cramps, or unpredictable bowels? You might be one of the millions affected by Irritable Bowel Syndrome (IBS). In this blog, expert Dietitian Gillian Killiner explains the causes, symptoms, and evidence-based strategies to manage IBS \u2014 including how personalised nutrition and lifestyle changes can help you take control of your gut health.<\/p>\n","protected":false},"author":4,"featured_media":12951,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5],"tags":[143,961,21,239,1721,4161,43,224,130,622],"class_list":["post-5680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-belfast-dietitian","tag-bloating","tag-diet","tag-fibre","tag-gastrointestinal-symptoms","tag-gut-expert-dietitian","tag-ibs","tag-irritable-bowel-syndrome","tag-low-fodmap","tag-nutritionist"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.7 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Irritable Bowel Syndrome (IBS)- everything you need to know.. | 121 Dietitian<\/title>\n<meta name=\"description\" content=\"Feeling bloated, crampy, or constantly rushing to the loo? 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