These 5 Things Helped Improve My IBS Symptoms

For years, my life revolved around my gut. Plans were constantly interrupted and meals were carefully scrutinized. And every outing came with an undercurrent of anxiety: Would my IBS flare up again? As a dietitian, the irony wasn’t lost on me. I’d spent years helping others with their digestive issues. Yet here I was, struggling to understand my own.

After many months of trial and error, not to mention a lot of tears, my digestive symptoms finally turned a corner. Through diet changes, lifestyle adjustments and a deeper understanding of my body, I found relief. 

If you’ve been battling IBS, I am here to share my story, not as prescriptive advice, but as proof that there’s hope that you can do this, too.

What Is IBS?

Irritable bowel syndrome (IBS) is a chronic condition that affects the large intestine, causing symptoms like cramping, abdominal pain, bloating, gas and irregular bowel habits (diarrhea, constipation or both, depending on which way you swing). While the exact cause isn’t fully understood, IBS is thought to be influenced by factors like stress, diet and gut-brain communication.  

The tricky thing about IBS is how personal it is. There’s often not one specific cause, and your health history matters when trying to understand your symptoms and triggers. For me, it took years to understand what was going on and how to regain a sense of control of my digestive health and my life.

Here’s what I did to improve my IBS.

1. I Ate More Fiber

For a long time, I ate low-fiber foods because they were easy to digest and didn’t upset my stomach. But I knew that fiber was a huge contributor to gut health, and it was time to figure out how to introduce more plant foods. 

Research shows that eating 30 plant foods per week is associated with better gut health and a more robust microbiome.  Think fruits, vegetables, nuts, seeds, whole grains, beans and legumes. I started working toward the goal of 30 different plant foods each week. 

An easy tip that helped me was simply making my meals as colorful as possible. One of my go-to meals became a vibrant grain bowl with farro or brown rice, roasted veggies, avocado, chicken or salmon and tahini dressing. Not only was it delicious, it also helped me hit my fiber goals in a way that felt manageable. Plus, the cooked versions of these foods were easier on my stomach than raw options.

2. I Reduced Intense Exercise

I used to rely on high-intensity workouts to relieve some stress. But I eventually realized they were doing the opposite. Intense exercise was adding to my physical stress levels, overflowing my cup, and often exacerbating my IBS symptoms.

Instead, I shifted to gentler forms of movement like walking, yoga and strength training. These types of movement have been shown to reduce IBS symptoms and seemed to have a calming effect for me. Weight lifting became a surprising favorite. It helped me feel strong without pushing my body into overdrive. Walking, especially after meals, was another game-changer for my digestion.

3. I Managed My Anxiety

This was one of the hardest but most rewarding changes I made. The gut-brain connection is powerful, as stress and anxiety can wreak havoc on digestion. For me, unmanaged anxiety was a major trigger of my tumultuous gut symptoms. Plus, stress can impact the microbiome by shifting the balance toward more unfavorable gut bugs, which may perpetuate the cycle of IBS symptoms.

I began incorporating more mindfulness practices into my day by slowing down with journaling, taking breaks on busy days and doing breathing exercises to ease some anxiety. Therapy also played a huge role in helping me navigate the stress that came with IBS and compounded my symptoms. At first, these small changes didn’t feel like much, but as I addressed my mental health, my gut health began to improve.

4. I Ruled Out Food Triggers

At one point early on in my IBS journey, I felt like I was avoiding everything. Gluten, dairy, sugar, FODMAPs—you name it. But with the help of a dietitian and my gastroenterologist, I underwent testing for conditions like celiac disease and GERD to rule out more serious concerns. My testing came back normal, and it gave me confidence and peace of mind to reintroduce foods and broaden my diet.

Instead of overly restrictive eating, I focused on identifying specific triggers as I reintroduced foods into my diet. For me, meal timing and balance were most important. Eating every three to four hours and prioritizing protein and fiber helped me feel more nutritionally balanced while I worked through my lingering symptoms. Your experience might be different, but I found I was able to enjoy most foods in moderation.

5. I Dug Deeper into My Symptoms

It took months and months of searching for answers before I discovered that a major cause of my symptoms was copper toxicity. 

This was a turning point in my IBS journey. After months of searching for answers and seemingly trying everything, I learned I had been exposed to toxic levels of copper, something I’d never considered. Copper is an essential mineral found in certain foods, supplements and even some water sources, and excess levels were contributing to my IBS symptoms.

Copper toxicity is quite rare. The symptoms run the gamut of everything from stomach pain (check), diarrhea (check) and even iron deficiency. I came across this realization completely by accident when we had our water tested by our local Cooperative Extension office. It turned out our copper levels were 10 times the “safe” level due to old copper pipes in our house that were leaching into our water supply. 

Working with a knowledgeable health care provider, I made adjustments to reduce my exposure to copper and begin supporting my body’s detox process. This wasn’t an overnight fix. However, identifying and addressing this root cause gave me the clarity I needed to move forward. It took months to feel better, but at least I knew there was an end in sight to my symptoms! 

The Bottom Line

Living with IBS can feel overwhelming, but it’s important to know that progress is possible. Remember, IBS is highly personal, and what worked for me might not be the same for you. If you find yourself in a similar situation, start small with science-backed strategies for better gut health. Focus on fiber, reduce your stressors, learn to manage your anxiety and consult with a doctor to rule out underlying issues. And don’t be afraid to keep plugging away to get a correct diagnosis. It may take time and patience, but it’s so worth it.