Irritable Bowel Syndrome: What Is It and What to Do About It?
Photo by: Louis Hansel
If you’ve ever experienced bloating, abdominal pain, gas, or changes in your bowel habits—like diarrhea, constipation, or a mix of both—you may have wondered if something more than just a "sensitive stomach" is going on. One of the most common culprits behind these symptoms is Irritable Bowel Syndrome (IBS). As registered dietitians, we work with many clients who struggle with IBS, and the good news is with the right approach, symptoms can be significantly reduced or even eliminated.
What is IBS?
Irritable Bowel Syndrome is a functional gastrointestinal disorder, which means there’s no visible damage or structural issue in the gut, but the digestive system doesn’t work quite right. IBS affects around 10–15% of people worldwide, and while it isn’t life-threatening, it can severely affect quality of life.
There are different types of IBS:
IBS-D: Diarrhea-predominant
IBS-C: Constipation-predominant
IBS-M: Mixed (alternating diarrhea and constipation)
Symptoms often include:
Abdominal pain or cramping (typically relieved by a bowel movement)
Changes in bowel movement frequency and consistency
Bloating and excess gas
Mucus in the stool
Urgency or incomplete evacuation
While the exact cause is still unknown, factors like gut-brain axis dysregulation, altered gut motility, food sensitivities, stress, and changes in gut microbiota play a role.
Diagnosing IBS
There’s no definitive test for IBS, so diagnosis is usually based on symptoms and ruling out other conditions like celiac disease, inflammatory bowel disease (IBD), or infections. The Rome IV Criteria is commonly used, which includes having recurrent abdominal pain for at least one day per week in the last three months, associated with bowel changes.
If you're experiencing symptoms, it’s important to consult a healthcare provider—don’t self-diagnose. Blood tests, stool samples, or colonoscopies may be necessary to rule out other issues.
How Can Nutrition Help?
One of the most effective tools in managing IBS is nutrition. What and how you eat can have a huge impact on your symptoms. Here’s where a dietitian can really help personalize your approach.
1. Try the Low FODMAP Diet (Under Supervision)
The Low FODMAP diet is currently the most evidence-based nutritional treatment for IBS. FODMAPs are types of carbohydrates that are poorly absorbed in the gut and can ferment, causing gas, bloating, and bowel changes.
Keep in mind: The low FODMAP diet is not meant to be long-term and should be guided by a dietitian like ourselves to prevent nutrient deficiencies and ensure proper reintroduction. We will discuss the low FODMAP diet more in an upcoming blog!
2. Eat Regularly and Mindfully
Skipping meals or eating too quickly can worsen symptoms. Aim for:
Regular meals and snacks
Chewing thoroughly
Avoiding overeating or eating under stress
Stress can directly impact gut motility and worsen IBS symptoms, so practicing mindful eating can really help. We will touch on this in an upcoming blog in more detail in a few weeks.
3. Lifestyle Factors Also Matter
Aside from nutritional changes, other strategies can improve IBS symptoms:
Stress management: Yoga, meditation, or cognitive-behavioral therapy (CBT)
Regular exercise: Supports digestion and reduces stress
Adequate sleep: Poor sleep is linked with worse IBS outcomes
We will dive into more of these lifestyle factors in an upcoming blog!
IBS can be frustrating, but it doesn’t have to control your life. By understanding your unique triggers and taking a nutrition-focused approach, you can feel better and regain control. If you're struggling with IBS, working with a registered dietitian trained in digestive health can help you identify the right strategies and foods that work for you .
Remember: there’s no one-size-fits-all solution, but with patience and support, relief is absolutely possible.
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: September 22nd, 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.
