Managing Irritable Bowel Syndrome (IBS) can be a delicate balance, but with the right approach, flare-ups can be significantly reduced. IBS affects each individual differently, so it’s important to adopt a personalised plan that addresses dietary triggers, stress management, and lifestyle habits. This blog has been written in collaboration with NuMi Health Coach and Partner, Sarah, on how you can take control of your symptoms.

1. Dietary Adjustments
Diet plays a crucial role in managing IBS, as certain foods can trigger flare-ups while others support a healthy gut. Homemade meals prepared with fresh, whole ingredients are ideal, as they allow better control over what you consume. Incorporating high-fibre foods such as wholegrains, fruits, and vegetables supports gut health by aiding digestion and promoting a balanced gut microbiome. Including a source of protein, like lean meats, fish, or plant-based alternatives, helps repair and maintain the gut lining, while fermented foods like yoghurt, kefir, or sauerkraut introduce beneficial bacteria that encourage a diverse gut microbiome. If you’re looking for home cooking inspiration check out our range of recipes in our Online Recipe Book.

Keeping a food diary for a few weeks can be valuable for identifying personal triggers. Common culprits include dairy products, artificial sweeteners (e.g., sorbitol), caffeine, alcohol, and carbonated drinks, all of which can irritate the gut in some individuals. By recording your meals and symptoms, you can pinpoint which foods to avoid and adjust your diet accordingly.

2. Stress Management
Stress is known to aggravate IBS symptoms, making relaxation techniques a vital part of symptom management. Activities such as meditation, yoga, or even simple breathing exercises can help maintain a calm digestive system. Regular exercise is also beneficial—not only does it reduce stress, but it also helps regulate bowel movements. Gentle activities like walking, especially after meals, can alleviate discomfort, while more structured workouts can help manage stress levels and improve overall well-being. Engaging in mindfulness practices has been shown to have a positive impact on the gut-brain axis, which plays a role in regulating IBS symptoms.

3. Aligning with Your Circadian Rhythm
Gut health is intricately linked to your circadian rhythm, or internal body clock, which influences hormonal regulation and digestive function. Exposure to natural light in the morning helps regulate this rhythm, impacting hormones like serotonin (which promotes gut motility) and melatonin (which supports gut barrier repair during sleep). Aim for 5 to 30 minutes of morning sunlight, even on cloudy days, to support your circadian rhythm and improve gut health. Proper sleep hygiene also plays a role; try to maintain a regular sleep schedule and create a restful nighttime environment to further support your digestive system.

4. Building a Personalised IBS Management Plan
Managing IBS effectively requires a plan tailored to your specific symptoms, lifestyle, and triggers. It’s important to remember that what works for one person may not be suitable for another, so listening to your body and adjusting your routine accordingly is essential. Finding a balance between dietary choices, stress management, and lifestyle habits can significantly improve symptom control and quality of life.

Supporting Your IBS Journey with NuMi
We understand the complexities of managing IBS and provide a range of services to help you take control of your symptoms. Our Health Checks offer insights into your digestive health, allowing us to tailor diet plans that meet your specific needs and preferences. With our personalised approach, you’ll receive guidance on dietary adjustments, stress reduction techniques, and lifestyle changes designed to improve your gut health and overall well-being. Let us support you on your journey to better symptom management and a healthier, happier life.

Sources

1. NHS UK. (n.d.). Irritable Bowel Syndrome (IBS) Overview.
2. British Dietetic Association. (n.d.). Irritable Bowel Syndrome and Diet.
3. Harvard Medical School. (2020). Understanding the Gut-Brain Connection.