Supplementation for IBS: What Actually Helps?
Photo by: Supiful
Irritable Bowel Syndrome (IBS) is a common digestive condition that affects up to 15% of the population, and while nutrition and lifestyle are the foundation of symptom management, many people wonder: Are there supplements that can help? The answer is yes—but not all supplements are created equal. In fact, some can make symptoms worse. As a registered dietitian, I always recommend a “food first” approach”, but the right supplements, when used strategically, can support digestion, reduce symptoms, and improve quality of life. Here’s a breakdown of evidence-backed supplements that may help manage IBS, depending on your symptom type (IBS-C, IBS-D, or mixed).
Probiotics: Restoring Gut Balance
Probiotics are one of the most popular supplements for IBS—and for good reason. They can help rebalance the gut microbiota, reduce inflammation, and modulate the gut-brain axis.
Best for: General IBS symptoms, especially bloating and abdominal pain.
Types to look for: Strains like Bifidobacterium infantis, Lactobacillus plantarum, and Saccharomyces boullardii (used for IBS-D) have shown promise in clinical studies.
Tip: Not all probiotics work for everyone. Try one strain at a time for 4 weeks and monitor symptoms.
Peppermint Oil: Nature’s Antispasmodic
Peppermint oil is one of the best-researched supplements for IBS-related abdominal pain and cramping. It works by relaxing the smooth muscles of the gastrointestinal tract.
Best for: IBS with cramping, bloating, or discomfort.
Form: Enteric-coated capsules (to avoid heartburn or reflux).
Caution: May not be suitable for people with acid reflux or GERD.
Soluble Fiber Supplements
Fiber can be tricky in IBS. While insoluble fiber (like bran) may worsen symptoms, soluble fiber, especially psyllium husk, can help regulate bowel movements and reduce discomfort.
Best for: IBS-C (constipation) and IBS-D (diarrhea), in different ways.
Form: Start with small doses of psyllium husk powder in water.
*Note: Increase gradually with a ¼ a dose per day for 1 week, then increase to ½ dose for 1 week, then increase to ¾ dose for 1 week, then finally continue with 1 full dose and drink plenty of fluids to prevent bloating
Digestive Enzymes and Lactase
If certain foods cause you trouble—especially high-FODMAP options—digestive enzymes may offer temporary relief.
Lactase: Helps those with lactose intolerance digest dairy.
Alpha-galactosidase: Helps break down gas-producing carbohydrates like beans and some vegetables.
Note: Enzyme supplementation are not long-term solutions, but may support occasional flexibility during use of FODMAP diet reintroduction phase.
Magnesium Citrate (for Constipation):
If IBS-C is your primary concern, magnesium citrate can gently encourage bowel movements by drawing water into the intestines. Powder or capsules are best, but caution to avoid overuse, as it can lead to dependency or diarrhea.
Use Supplements Wisely
While these supplements can help manage IBS symptoms, it’s important to remember:
They are not a cure, but a tool.
Not every supplement works for every person.
Quality matters—always choose third-party tested brands.
Check with a registered dietitian or healthcare provider before starting any new supplement, especially if you’re on medications.
IBS is a complex condition that often requires a personalized approach. When used correctly, supplements like probiotics, peppermint oil, soluble fiber, and enzymes can complement dietary and lifestyle changes to support gut health and reduce symptoms.
If you’re unsure where to start, consider working with a dietitian trained in digestive health. Together, we can identify which supplements (if any) are right for you.
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 17th, 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.
