Overview

Irritable bowel syndrome, or IBS, is a problem with the intestines that causes belly pain, bloating, gas, constipation, and diarrhea. The cause of IBS is not well known. IBS can last for many years, but it does not get worse over time or lead to serious disease.

Most people can control their symptoms by changing their diet and avoiding things that make their symptoms worse.

How can you care for yourself at home?

• Keep track of foods and symptoms.
  • Keep a food diary to track what you eat. Also record when you have symptoms and what they are. There are phone apps that can help, or you can just write it down.
  • A food diary can help you figure out if certain foods trigger symptoms and if cutting out certain foods helps.
  • When you make changes to your diet, plan on it taking about 6 weeks to know if the changes help.
• To reduce pain, gas, and bloating:
  • Try adding soluble fibre every day. This is the kind that dissolves in water. Some foods with soluble fibre are oats and fruit without skin. A supplement you can try is Benefibre.
  • Try a low-FODMAP diet. FODMAPs are types of carbohydrates that can make IBS symptoms worse. Your doctor or a registered dietitian can help you with this diet.
• To reduce constipation:
  • Talk to your doctor or a dietitian about whether you should increase how much fibre you eat. If they suggest more fibre:
    • Try soluble fibre first.
    • If they recommend more insoluble fibre, go slow. Add a little bit at a time. Insoluble fibre is in fruits and vegetables with skin, most whole grains, and beans.
  • Drink plenty of fluids. If you have kidney, heart, or liver disease and have to limit fluids, talk with your doctor before you increase the amount of fluids you drink.
  • Get some exercise every day. Build up slowly to at least 2½ hours of moderate to vigorous exercise a week.
  • Schedule time each day for a bowel movement. Having a daily routine may help. Take your time and do not strain when having a bowel movement.
• To reduce diarrhea, limit or avoid:
  • Alcohol.
  • Caffeine, which is found in coffee, tea, cola drinks, energy drinks, and chocolate.
  • Nicotine from smoking or chewing tobacco.
  • Gas-producing foods, such as beans, broccoli, cabbage, or apples.
  • Dairy products that contain lactose (milk sugar), such as ice cream or milk.
  • Foods and drinks high in sugar, especially fruit juice, soda, candy, and other packaged sweets (such as cookies).
  • Foods high in fat, including bacon, sausage, butter, oils, and anything deep-fried.
  • Sugar alcohols like sorbitol, xylitol, mannitol, and isomalt. These are sugar substitutes found in some sugarless candies and chewing gum.
• Take medicines exactly as directed.
• If you are in counselling to help with pain, follow your treatment plan carefully.
• If you are getting physiotherapy to help with your bowel movements, make sure you do your home exercises.
• If stress makes your symptoms worse, look for ways to reduce stress.
For more information about how you and your healthcare provider can work together to address IBS, see Your Pathway for Managing Irritable Bowel Syndrome.