5 Things Experts Recommend When You’re Diagnosed with IBS

We all have had stomach issues at one point, making fast friends with the nearest restroom, but some of us may experience issues on a weekly (or even daily) basis. If you’ve frequently experienced recurring bouts of diarrhea, constipation or a mixture of both, you might have finally made that trip to the doctor, only to leave with a new diagnosis of Irritable Bowel Syndrome (IBS). 

Receiving a new IBS diagnosis can bring a sense of relief—maybe it finally puts a name to your frequent symptoms. But it can also leave you with plenty of questions. To help you guide you through this new diagnosis, we tapped a team of experts—from gastrointestinal doctors to dietitians—to share the top five things they recommend you should do first after an IBS diagnosis.

What Is IBS? 

IBS affects around 10 to 15 percent of people in the U.S. with women nearly twice as likely to experience it as men, according to the American College of Gastroenterology. Irritable Bowel Syndrome, or IBS, is an umbrella term for a range of digestive symptoms, primarily characterized by recurring abdominal pain and altered bowel habits, such as diarrhea, constipation or a combination of both, explains Nina El-Chebli, RD, LDN, IFNCP, CLT, CGN, registered dietitian specializing in gut health. “The etiology of IBS is unknown, and there can be so many causes,” she adds. 

Dr. Gabriel Silva, a gastroenterologist fellow, further explains, “There are many different intestinal problems that can cause IBS, such as an infection, medicines and stress.” He also says there also could be intestinal problems that mimic IBS, adding to the challenges of the diagnosis. 

Dr. Ajay Bakhshi, MD, a gastrointestinologist based in Maryland, points out that an IBS diagnosis is typically given when a person experiences abdominal pain at least one day a week along with a change in bowel habits. These changes may include shifts in the frequency of bowel movements or variations in stool appearance. 

However, the good news is that IBS can be managed and below, our experts share the top 5 things they recommend doing upon navigating your new diagnosis. 

5 Things Experts Recommend for IBS 

1. Manage Your Stress

“An irritable brain can lead to an irritable gut,” says El-Chebli. She explains that stress impacts all digestive processes, and a dysregulated nervous system can disrupt digestion by slowing down digestive enzyme production and inhibiting normal function. El-Chelbi’s top recommendation for managing IBS? Find ways to reduce and manage stress, which will lead to improved digestive processes. 

While we can’t snap our fingers and wish stress away, there are ways we can reduce it. Deep breathing, meditation, yoga, spending time outdoors or engaging in relaxing activities like listening to music or coloring can help lower stress levels. During mealtimes, El-Chebli recommends minimizing distractions—yes, that means putting down your phone and turning off the TV—and focusing on thoroughly chewing food to an applesauce-like consistency. This mindfulness can jumpstart the digestion, allowing your body to better digest food. 

Explore different stress relief techniques to find what works best for you. For more inspiration, check out our 7 Science-Backed Ways to Relieve Stress in 10 Minutes or Less. 

2. Add Fiber 

Dr. Bakhshi says the first thing he always recommends to IBS patients is adding extra fiber to their diets. He suggests incorporating a fiber supplement, which can benefit both constipation or diarrhea predominant IBS patients. He recommends either benefiber or metamucil. Studies show that soluble fiber, not insoluble fiber, is most effective at improving IBS symptoms.

Soluble fiber works by turning into a gel in your digestive tract and slowing down digestion. This type of fiber can also be found naturally in foods, such as beans, lentils, oats, barley, apples, sweet potatoes and oranges.

Most fiber supplements are typically tasteless if they come in powder form, and can be mixed with water to be consumed daily. Or if you opt for a gummy or pill version, check the label to ensure it’s the correct type of fiber. Also, it’s always a good idea to first get the green light from your healthcare provider before taking any new supplement.

3. Keep A Journal 

Be your own detective. One of the best ways to understand your symptoms and uncover potential triggers is to keep a food and symptom journal. Yasi Ansari, M.S., RDN, CSSD, National Media Spokesperson for the Academy of Nutrition and Dietetics, recommends tracking everything you eat and drink each day, as well as noting any symptoms that arise before or after meals. “This data can be helpful for both your dietitian and physician,” she says. 

For best results, be as detailed as possible, including dates and times, as well as any symptoms that occur pre- or post-meal time. You can also note times that you felt extra stressed or missed a night of sleep to see if that impacted your symptoms. Over time, this journal can help you and your healthcare team identify triggers, patterns and adjust your diet to better manage your IBS symptoms. 

4. Try the Low-FODMAP Diet 

All our experts agree that trying temporarily following a low-FODMAP diet can be beneficial to help identify triggers. It’s one of the most recommended and effective dietary interventions for managing IBS. The term “FODMAP” stands for fermentable, oligosaccharides, disaccharides, monosaccharides and polyols, which are all types of short-chain carbohydrates that may trigger IBS symptoms. 

“The American College of Gastroenterology recommends that the diet be implemented in three steps, ” explains Ansari. First, implement a restriction period for these foods lasting no more than 4 to 6 weeks. After this, gradually reintroduce the foods one at a time. Finally, adjust the amounts of limits of these foods based on any symptoms experienced during the reintroduction phase.

While research strongly supports the low-FODMAP diet, El-Chebli notes that other dietary approaches may work better for certain individuals and the low-FODMAP diet may not be helpful for everyone with IBS. For this reason, working one-on-one with a registered dietitian nutritionist is essential to uncover the root cause of your symptoms and receive personalized dietary recommendations.

5. Minimize Ultra-Processed Foods

Minimizing foods that are common triggers, like those high in added sugar, sodium or fat, could be one helpful way to start managing your IBS symptoms. El-Chebli explains if your diet is high in ultra-processed foods, the long ingredient lists could make it difficult to identify your triggers or if you may even be allergic to some of them. Some examples of ultra-processed foods are deli meat, hot dogs, sausages, packaged snacks, baked goods, ready-to-eat meals or frozen prepared meals.

Eating a healthy, well-balanced diet rich in whole foods is your best defense in managing IBS. Focusing on fruits, vegetables, lean proteins and whole grains can help support your digestive health and overall health.

Other Tips for Managing IBS 

The tips above can be helpful when you’re first diagnosed, but your lifestyle and longtern habits are just as important for successfully managing IBS. Here are some other things you can do to support your digestive health if you have IBS. 

• Meet with a specialist: All our experts recommend working closely with specialists, including both a dietitian and gastroenterologist. A dietitian can assess whether your current diet is suitable for your symptoms and address dietary questions. Meanwhile, a gastroenterologist may prescribe additional medication, such as antispasmodics, antibiotics or stool softeners based on your symptoms.
• Get tested: Consider also getting tested for food allergies or intolerances. Ruling out any potential allergies or intolerances can help manage your IBS. El-Chelbi says, other health issues could worsen your symptoms, like undiagnosed gynecological, thyroid issues or conditions like celiac disease. Additionally, you may need additional testing such as an endoscopy or colonoscopy to rule out other health conditions. 
• Try peppermint oil: Dr. Silva recommends giving peppermint oil as a non-medicinal treatment, noting it can be beneficial for alleviating abdominal spasms.
• Get enough shut eye: Ansari emphasizes the importance of creating a bedtime routine and how lack of sleep can affect stress levels, disrupt blood sugar control and influence food choices throughout the day, all of which can impact your gut. 
• Have a list of safe foods: Experiencing a flare up? Ansari recommends knowing which foods you can tolerate even when you aren’t feeling your best. “Everyone struggling with IBS should consider having a safe food combination that they can lean on to help get their nutritional needs met during a flare-up.” 

The Bottom Line

Receiving an IBS diagnosis can feel overwhelming at first. Although the exact causes of IBS remains unknown, there are effective steps you can take to manage your condition. By regularly practicing stress relief techniques, incorporating a fiber supplement, maintaining a food and symptom journal, trying the low-FODMAP diet and minimizing ultra-processed foods, you can sucessfully manage life with IBS. Remember to work closely with your healthcare team to tailor these suggestions to your own needs.