IBS – A pain in the gut

Firstly, before we go into this in more detail we need to stress the difference between IBD and IBS

IBD is an autoimmune condition and can only be treated, it cannot be cured as yet but it can be treated to minimise the pain and everything else that goes with it with lifestyle changes and medication.

IBS is a chronic syndrome made up of various symptoms but mostly abdominal pain and changes in bowel habits.

This today is purely going to be about how we can help manage IBS, if you are experiencing symptoms of an IBD it can be similar but you will have the following which is only for an IBD, bleeding, anemia, weight loss, and even a fever. If you are experiencing any of those then you need to hit your doctor up and get it checked out, just ignoring it won’t mean it will go away, and trust me it won’t drop off and you won’t grow a new one.

However, the following is always something that you could look at changing in your life if you do have an IBD but these are certainly things that someone with IBS should be looking at.

We know that living with IBS can be challenging but a few lifestyle changes can make life a little more bearable and improve your quality of life.

Now IBS seems to be more of a female issue than male, almost being 2:1 and the research is showing this is being shown in research that this is down to the sex hormone and it is being shown that you could be more severe around your perimenstrual cycle.

So, what can you do? The following are just a few things that you can work on to help relieve the symptoms, unfortunately, there are things all over the internet saying they can cure you with this and that and to be honest they are all just praying on desperate people and believe me you can get desperate when this is all going on. They are just fucking wankers praying on people.

Reducing Caffeine

Caffeine is a common trigger for many people with IBS. It can stimulate the digestive tract, leading to an increased need for a run to the loo, and can exacerbate symptoms such as diarrhea and abdominal pain. Here are some benefits of reducing caffeine intake:

  1. Improved Digestion: Cutting back on caffeine can help reduce gastrointestinal discomfort and improve your digestive health.
  2. Better Sleep: Less caffeine can lead to improved sleep quality, which is essential for overall health and stress management.
  3. Reduced Anxiety: Caffeine can contribute to anxiety and nervousness. Reducing your intake can help you feel calmer and more relaxed

Now I am not saying cut it out completely because you know coffee is anti-murder juice and you can’t really beat a lovely cup of tea.

Try to reduce it down to 3 cups a day and try not to have any after 2 or 3 in the afternoon to enable any caffeine left in your body to certainly be working it’s way out of you by the time you go to bed. The half-life style of caffeine is 6 hours so work it back from there.

Reducing Alcohol

Alcohol can irritate the digestive system and is a known trigger for IBS symptoms. Reducing alcohol consumption can have several positive effects:

  1. Less Irritation: Cutting back on alcohol can help reduce irritation and inflammation in the gut, leading to fewer flare-ups.
  2. Improved Liver Health: Lower alcohol intake supports liver function, which is crucial for detoxifying your body and maintaining overall health.
  3. Enhanced Sleep: Reducing alcohol can improve sleep quality, which is vital for managing stress and supporting your body’s healing processes.

It has been shown in research that those who almost binge drink or drink excessively will have worse symptoms around that time and for a time after. So, if you are going to have a drink do it in moderation people, I mean now and then it’s nice to look at the world through blurred vision but not all the time.

Reducing Stress and Anxiety

Stress and anxiety are significant contributors to IBS symptoms. Learning to manage these emotions can lead to substantial improvements in your condition:

  1. Better Symptom Control: Reducing stress and anxiety can help minimize the severity and frequency of IBS symptoms.
  2. Enhanced Mental Health: Effective stress management techniques, such as mindfulness, meditation, and deep breathing exercises, can improve your overall mental well-being.
  3. Improved Digestive Health: Lower stress levels can lead to a more balanced and healthy digestive system, as stress is known to impact gut health negatively.

So time to take some time for you and allow yourself to switch the fuck off. Make you a priority because if you don’t how can you take care of others?

Exercising More

Regular physical activity is beneficial for everyone, but it can be particularly helpful for individuals with IBS:

  1. Improved Digestion: Exercise can help regulate bowel movements and reduce constipation, a common symptom of IBS.
  2. Stress Reduction: Physical activity is a natural stress reliever, helping to lower anxiety and improve mood.
  3. Enhanced Overall Health: Regular exercise supports cardiovascular health, boosts energy levels, and strengthens the immune system, contributing to overall well-being.

Now it has been shown that massive endurance training can lead to more severe symptoms with the stress it is making on the body. Make a combination of resistance, cardio and yoga-type exercises into your routine.

Noticing Trigger Foods

This can be a big key to how you live with IBS. Identifying and avoiding trigger foods is crucial. By paying attention to how different foods affect your body, you can create a diet that supports your digestive health:

  1. Symptom Reduction: Avoiding trigger foods can help reduce the frequency and severity of IBS symptoms.
  2. Improved Nutritional Intake: By identifying safe foods, you can ensure that you are getting the necessary nutrients without triggering your symptoms.
  3. Personalized Diet: Keeping a food diary can help you pinpoint specific foods that cause discomfort, allowing you to tailor your diet to your individual needs.

Like with everything else, there is no good or bad food and we should only be reducing or removing things from your diet if it is having a negative impact on your body.


Managing your IBS is key to being able to live with it and not allowing it to take control of you. It’s never fun thinking you can’t go somewhere or do something because you just don’t know what is happening with your body and thinking about where the nearest bathroom is. Working on those things above will help with IBS Symptoms and will also have a great effect on your overall health and well-being.

Remember though, everyone’s IBS is different so listen to your body and find what works best for you, what works for Sue from accounts doesn’t mean it will work for you, and also try not to get sucked into spending a fuck tonne of money on some internet sham that promises to fix it all by checking your poo or running some tests.


fitness, Health, ibs, mental health, persnalised nutrition, personal training, Small Group Personal Training, small group training, The Fox Den, wokingham, Wokingham gym

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