Overview

Irritable bowel syndrome, or IBS, is a problem 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, being physically active, and making lifestyle changes while avoiding things that make their symptoms worse. Learn more about IBS and how to manage it.

How can you care for yourself at home?

• Eat regular meals, take your time when eating, and try not to miss meals or wait too long between meals. To improve your symptoms:
  • 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.
  • Reduce fizzy (carbonated) drinks and limit drinks with caffeine.
  • Try to limit how much fresh fruit you eat to 3 servings every day. The skins and seeds of fruits and vegetables have water insoluble fibre, which can make IBS symptoms worse for some people.
  • Avoid increasing the amount of wheat bran you eat. Wheat bran is a water insoluble fibre, which can make IBS symptoms worse for some people.
• Try to be active every day. Physical activity and exercise have many health benefits and can help you have regular bowel movements. It can also help you increase your energy levels, manage stress, and improve sleep. Getting enough sleep is important to help manage IBS.
• 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 bowel and symptom journal can help you figure out if certain foods trigger symptoms and if cutting out certain foods helps.
• 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, ground flaxseeds, and fruit without skin. A supplement you can try is psyllium fibre (like Metamucil) or one made with partially hydrolyzed guar gum (like Fibre4).
  • 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 to see how your body responds. 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.
• Talk to your doctor about medicines to help manage your IBS. Take medicines exactly as directed.
  • Studies show that peppermint oil can reduce IBS symptoms. If you want to try peppermint oil, talk to your doctor or pharmacist.
• 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.