IBS Isn’t Forever: How to Reduce Symptoms and Support Your Gut Naturally
April marks Irritable Bowel Syndrome (IBS) Awareness Month in the UK and globally—a time dedicated to raising awareness about this widespread digestive disorder. IBS is the most common functional disorder of the digestive system, affecting up to one-third of the UK population at some point in their lives.
Despite how common it is, IBS is widely misunderstood. Many people are given a medical diagnosis and told it’s a lifelong condition they must “manage,” but what if that’s not the case? In this blog, we’ll explore what IBS actually is, its symptoms, how it manifests, and—most importantly—what you can do to reduce or even eliminate your symptoms for good.
What Actually IS Irritable Bowel Syndrome?
IBS is not a disease but rather refers to a group of symptoms that occur together. It typically involves:
Abdominal pain or discomfort
Altered bowel habits (constipation, diarrhoea, or both)
Bloating and distention
Symptoms triggered by food intake
Changes in pain location and stool patterns over time
Unlike conditions that cause structural damage to the gut, IBS is classified as a functional gastrointestinal (GI) disorder—meaning it affects how your digestive system works rather than causing actual harm.
A Diagnosis… or a Temporary Functional Disorder?
Receiving an IBS diagnosis can sometimes feel discouraging. Traditional medicine often treats it as a lifelong condition to be managed, rather than a reversible imbalance to be corrected. But IBS isn’t permanent—it’s a sign that something in your gut needs support.
Understanding the root causes of IBS can empower you to make changes that restore balance, reduce symptoms, and in many cases, completely eliminate IBS altogether.
How IBS Manifests
1) SIBO (Small Intestinal Bacterial Overgrowth)
One of the most common underlying causes of IBS is SIBO, an overgrowth of bacteria in the small intestine. SIBO can trigger:
Bloating and gas
Abdominal pain
Constipation or diarrhoea
Food intolerances, particularly to FODMAPs
What are FODMAPs?
FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine, leading to fermentation in the gut and digestive discomfort. Common high-FODMAP foods include:
Fruits: Apples, pears, mangoes, cherries, watermelon, dried fruit
Vegetables: Onion, garlic, leeks, cauliflower, mushrooms
Grains & cereals: Wheat-based bread, pasta, and crackers
Legumes: Lentils, chickpeas, black beans
Dairy: Milk, soft cheeses, yogurt
Sweeteners: Honey, high-fructose corn syrup, sugar-free gums
How to address SIBO-related IBS:
A temporary low-FODMAP diet can provide symptom relief while you work on correcting the bacterial overgrowth through gut support, lifestyle changes, and in some cases, antimicrobial protocols.
2) Stress and Anxiety
The gut-brain connection plays a huge role in IBS. The gut is lined with over 100 million nerve cells, forming the enteric nervous system, often called the “second brain.”
When we experience chronic stress, it disrupts gut function and can lead to:
"Butterflies" in the stomach
Loose or urgent stools
Constipation
Bloating, pain, and nausea
Stress can also alter gut bacteria, further contributing to IBS symptoms. Addressing nervous system regulation—through stress management, nervous system support, and lifestyle changes—is a crucial part of healing IBS.
3) Poor Diet
Certain dietary factors can irritate the gut and trigger IBS symptoms, including:
Ultra-processed foods
Refined carbohydrates and sugars
Deep fried foods and hydrogenated fats
Excess wheat & gluten
Caffeine and alcohol
Shifting to a whole-foods, anti-inflammatory diet rich in protein, healthy fats, fibre, and gut-friendly nutrients can significantly improve IBS symptoms over time.
4) Past Infections
Did you know IBS can develop after a severe case of food poisoning or gastrointestinal infection? Post-infectious IBS occurs when gut bacteria and gut motility become disrupted after an infection, leading to lingering symptoms. Supporting gut healing through probiotics, digestive enzymes, and gut-restorative protocols can be key to recovery.
5) Frequent use of antibiotics
Frequent or long-term antibiotic use can wipe out beneficial gut bacteria, leading to dysbiosis (gut microbiome imbalances). This disruption can increase IBS symptoms and create long-term gut sensitivity.
If you’ve taken multiple rounds of antibiotics in the past, restoring your gut microbiome through fermented foods, probiotics, and gut-healing support can help rebalance digestion.
Gut Health Reset: Top Nutrition & Lifestyle Tips to Reduce IBS Symptoms Naturally
Gut Friendly Lifestyle Habits
Practice simple deep breathing exercises for 3-5 minutes a few times a day, such as 4:6 or 4:7:8 breathing.
Avoid eating on the go or in a rush.
Chew every mouthful to almost liquid (about 30-40 times) before swallowing.
Try to stick to a meal frequency of 3 meals per day with no snacking in-between and fast for a minimum of 12 hours between finishing dinner and starting breakfast the next day.
Gut Friendly Foods to Focus On
Eat the rainbow at least twice daily by filling half your plate with non-starchy colourful vegetables, berries, herbs and spices.
Bitter greens that stimulate digestive secretions such as chicory, watercress, rocket, fennel.
Antimicrobial and anti-inflammatory herbs and spices such as garlic, clove, oregano, rosemary, turmeric, ginger.
Good fats and fibre from ground flaxseed, chia seeds, pumpkin and sunflower seeds.
Prebiotic fibres from foods such as onions, garlic, leeks, asparagus, oats, green bananas and Jerusalem artichoke.
Probiotics (live friendly bacteria) from fermented foods such as raw sauerkraut (fermented cabbage), kimchi (fermented vegetables), dairy, water or coconut kefir drink, tempeh (fermented soybean) and no added sugar kombucha (fermented tea).
Check out the JUNIUS phytonutrient-rich range of drinks, designed to help you feel your best from the inside out.
Zinc-rich foods such as seaweed, nori, grass fed beef + lamb, liver, seafood, chicken, chickpeas, mushrooms, spinach, whole grains, pumpkin seeds.
Vitamin A-rich (retinol) foods such as chicken livers and other organ meats.
Soothing teas such peppermint, nettle, fennel, and other herbal tea blends from brands such as Yogi Teas, Dr Stuarts + Pukka.
The Takeaway: IBS Isn’t Forever And There’s A Lot You Can Do!
If you’ve been diagnosed with IBS, please know this:
It is not a life sentence, it’s a sign that your gut needs support.
Addressing the root cause—whether it’s SIBO, stress, diet, past infections, or antibiotics—can transform your gut health.
Your symptoms can improve, or even disappear, with the tips we have provided here or through working with a qualified Nutritional Therapy practitioner.
IBS Awareness Month is the perfect time to start listening to your gut, making changes, and taking back control of your digestion. Your gut wants to heal so give it the support it needs! 