Lifestyle Tips for IBS: Supporting the Gut-Brain Connection
Photo by: Jared RIce
Irritable Bowel Syndrome (IBS) is more than just a digestive disorder—it’s a complex condition deeply connected to how your brain and gut communicate. While nutrition plays a key role in managing IBS symptoms, lifestyle habits—especially those that support the gut-brain axis—are just as important.
As a registered dietitian, I’ve seen firsthand how combining nutrition with mind-body practices can make a significant difference for clients with IBS. In this blog, we’ll focus on how your daily habits can help restore balance and ease symptoms by supporting the gut-brain axis.
What Is the Gut-Brain Axis?
The gut-brain axis is the two-way communication system between your brain and your gastrointestinal (GI) tract. It involves complex interactions between your nervous system, hormones, immune system, and the gut microbiota (the trillions of bacteria in your digestive tract).
In people with IBS, this communication can become dysregulated. Stress, anxiety, and poor sleep can send “danger” signals to the gut, triggering symptoms like cramping, bloating, diarrhea, or constipation—even when there’s no underlying structural issue.
The good news? You can support and regulate this gut-brain pathway with specific lifestyle strategies.
Practice Stress Management Daily
Stress is one of the most powerful triggers for IBS. It can increase gut sensitivity and alter motility, making symptoms worse. Building daily stress-reducing habits is essential.
Try diaphragmatic (deep belly) breathing: Just 5–10 minutes a day can calm your nervous system and reduce gut reactivity.
Incorporate mindfulness or meditation: Apps like Headspace, Insight Timer, or Calm are great tools.
Gentle movement like yoga or tai chi: These practices not only reduce stress but also support digestion.
Prioritize Quality Sleep
The gut-brain axis functions best when you’re well-rested. Poor sleep is linked to increased IBS symptoms, especially abdominal pain and irregular bowel habits.
Stick to a regular sleep schedule—even on weekends.
Avoid screens for at least one hour before bed.
Limit caffeine in the afternoon.
Try a relaxing pre-bed ritual: warm shower, reading, or light stretching.
Aim for 7–9 hours of consistent, restorative sleep each night.
Stay Physically Active
Exercise supports healthy bowel function and helps regulate stress hormones like cortisol. But overexercising or doing intense workouts when you're already feeling unwell can backfire.
Low to moderate-intensity exercise is ideal: think walking, swimming, light cycling.
Aim for 20–30 minutes most days of the week.
Listen to your body—rest is just as important.
Support Your Gut Microbiome
A healthy gut microbiome plays a major role in regulating the gut-brain axis. While nutrition is key (e.g., the low FODMAP diet), lifestyle habits also influence your microbiota.
Get outside: Exposure to nature and sunlight benefits your microbiome and circadian rhythm.
Limit antibiotics and unnecessary medications when possible (always under medical advice).
Practice slow, mindful eating: Eating in a relaxed state supports digestion and reduces bloating.
Consider Gut-Directed Therapies
Cognitive Behavioral Therapy (CBT) for IBS has strong evidence supporting its role in symptom management.
Gut-directed hypnotherapy has been shown to improve IBS by modulating the gut-brain communication pathway.
These therapies are especially helpful when stress or anxiety plays a significant role in your IBS experience.
IBS is not “all in your head,” but the connection between your gut and brain is very real—and very powerful. By supporting your gut-brain axis through stress reduction, movement, sleep, and mindfulness, you can calm your gut and take back control of your daily life.
You don’t have to navigate IBS alone. A registered dietitian or therapist trained in gut-brain health can help you build a plan that supports your symptoms, body, and mind.
Interested in learning more about your IBS, we’d love to work with you! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: November 3rd, 2025
This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
