How to calm an IBS flare-up

Key Points

• IBS affects around 3 in 10 people.
• Women are more likely to be affected than men.
• Triggers include diet, stress, infection, and medicines.

If you’ve experienced the discomfort of a medically diagnosed irritable bowel syndrome (IBS) flare-up, you’re not alone. IBS is a chronic condition that affects around 3 in 10 people, and flare-ups may be challenging to manage. 

In this article, we delve into what an IBS flare-up is, what triggers it, and – most importantly – how to manage it.

What is an IBS flare-up? 

A medically diagnosed IBS flare-up is a period when your IBS symptoms may become more intense or disruptive. These symptoms may include:

• Abdominal pain or discomfort
• Bloating and gas
• Diarrhea or constipation, sometimes alternating between the two
• Feeling like your bowel movements are incomplete
• Nausea, fatigue, and headaches

What triggers an IBS flare-up?

Identifying triggers for IBS flare-ups may be challenging, as they vary from person to person. Here are a few common triggers to be mindful of:

• Diet: Certain foods, like fatty or spicy dishes, dairy products, artificial sweeteners, and high-fibre foods, may provoke IBS symptoms.
• Stress: Emotional stress and anxiety are known triggers for IBS. The gut–brain connection plays a significant role in IBS symptoms.
• Infections: Gastrointestinal infections may lead to lasting gut sensitivity, increasing the risk of flare-ups.
• Medication: Certain medications such as antibiotics, antacids, and pain medicines may affect your symptoms and cause constipation or diarrhoea.

Relaxation techniques like breathwork and meditation may help calm an IBS flare-up

How to calm an IBS flare-up: a nutritionist weighs in

We spoke with pharmacist and nutritionist Sarah Gray for her expert advice on effectively navigating IBS flare-ups. Here are some strategies that may help alleviate your symptoms:

Stress Management: Relaxation techniques, such as slow breathing, mindfulness, and meditation, may help to ease your symptoms. “As the gut and brain are connected (via the gut–brain axis), stress may be a cause of IBS for some people,” Sarah says. 

Medications and supplements: Over-the-counter medications like antidiarrheals or laxatives may provide relief during a flare-up. Herbal remedies, such as peppermint oil, may also help to calm the stomach and gastrointestinal system. Consult your healthcare professional before using any medications or supplements.

Probiotics: Some people may find relief with probiotics, which may help balance gut bacteria and ease symptoms such as bloating, pain, and gas. Discuss with your healthcare professional before starting any new supplements.

While these treatments may help relieve symptoms, there is no one-size-fits-all treatment option for an IBS flare-up.

Eat small, frequent meals to reduce the strain on your digestive system when experiencing an IBS flare-up

What to eat during an IBS flare-up: back away from the tacos

During an IBS flare-up, it’s essential to be mindful of your diet. “Avoid foods that are high in fat, spice, or fibre, as they can exacerbate symptoms,” says Sarah. “It’s best to keep your meals small and frequent to reduce the strain on your digestive system.” 

Most importantly, shares Sarah, “it is a good idea to identify and avoid triggers where possible. Consult a healthcare professional for direction here, rather than just guessing or using trial and error to eliminate food groups.”

Speak to your healthcare professional if you’re experiencing IBS flare-ups

Support is available 

You may find an IBS flare-up challenging, but the right strategies could help you effectively manage and alleviate the symptoms. Remember that what works for one person may not work for another, so it’s crucial to find the approach that suits you best. If your flare-ups are severe, persistent, or accompanied by concerning symptoms, speak to your healthcare professional. 

Check out the Healthylife blog for more insights on how to support your gut health, where we explore similar topics, including leaky gut syndrome.

Related:

• What are the worst foods for gut health?
• Can collagen provide gut health benefits?
• Can L-glutamine benefit your gut health?

Sarah Gray is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. Sarah is the Chief of Health Operations and Innovation at Healthylife and sits on the Healthylife Advisory Board.

Reviewed by Healthylife Health Experts October 2023.