The IBS sufferers’ guide to minimising flare ups

IBS flare ups are unpredictable, and can make you feel terrible. There are things that you can do to help alleviate the symptoms of an IBS attack, and help avoid them in the future.

Irritable bowel syndrome (IBS) flare ups – which can include bouts of stomach cramps, bloating, diarrhoea or constipation – can happen at any time. There are things that you can do to help alleviate the symptoms of an IBS attack, and possibly help avoid one in the future. I share my essential steps for IBS sufferers below.

This article has also been featured in the Daily Express and Mr & Mrs 50 Plus online.

1. Set a positive intention

Chronic health issues can be distressing and frustrating, especially when they flare up. Intention setting helps you focus on your long-term wellbeing, which is important if you have an ongoing health issue. Your intention could be “I’m going to take care of my body in the way that it deserves”. Small changes to your diet to reduce the risk of flare ups might be a part of your approach. An intention can help you frame this as self-care, rather than deprivation. See your body in a kind light and look for positive ways to support it where you feel able to, alongside any medication or treatment you're undertaking.

2. Find alternatives

Social events that involve food, like eating out with friends or work drinks, can be difficult to navigate if you have IBS. Eating your trigger foods because you don’t want to make a fuss is bound to cause a flare up. You can find most restaurants' menus online, so before going out for dinner take the time to look at the menu to find foods you can eat, instead of suffering through. Many restaurants mark gluten-free or lactose-free choices on their menus; and pubs and bars now have a range of alcohol-free options, from beer to G&T, so you can still enjoy yourself if alcohol is a trigger for your symptoms. Ask for lactose-free or oat milk in cafés, and choose sourdough toast at brunch – the fermentation process can make bread easier to digest for some people with IBS. Be direct and ask for what you need.

3. Keep a food and symptom diary

It can be hard to work out what’s causing IBS flare ups. One useful strategy is to keep a food and symptom diary. Keep it simple: jot down the food you eat at each meal (don’t forget drinks and snacks) with a note of the time and location and any symptoms you’re experiencing. It’s important to remember that food can take 24-48 hours to pass through the digestive system, so symptoms straight after eating may actually be related to a food you ate yesterday. Keep your diary for a couple of weeks and see if you can spot any patterns. A clinical nutritionist can analyse your food and symptom diary and identify potential triggers. This is part of the comprehensive consultation process to support you at pip nutrition.

4. Reduce your stress triggers

You may have noticed your symptoms getting worse in times of stress, and it’s a well-researched contributor to IBS flare ups. There’s a strong connection between your brain and gut, called the gut-brain axis. When you're in a flare up, you can get stuck in a negative cycle of stress causing symptoms and symptoms causing stress. Think about strategies to keep flare ups under control. If you feel anxious in the mornings when your symptoms are worse, make sure your morning routine includes plenty of time to go to the toilet. Gentle physical activity can also help some people: yoga or Pilates are relaxing if you get cramps, while constipation might be eased by a morning walk. Exercise is a great stress-reliever, and can bring lots of added benefits.

It's important to see your GP or health professional if you have regular IBS flare ups.

Not sure whether to work with a dietitian or a clinical nutritionist? You can learn more about the difference and which approach may suit your gut health needs here.