10 Things to Stop Doing When You Have IBS

Irritable bowel syndrome (IBS) does not come with a handbook. When you are diagnosed with IBS, you likely won't know all of the ways to cope with the condition. It's invisible, chronic, and it involves embarrassing physical symptoms you want to reduce.

If you find yourself thinking that you can't live with IBS anymore, don't give up. You're not alone. Exploring various treatment options can help you manage your symptoms. The strategies covered in this article explain how you can further reduce IBS symptoms while building up your physical and mental resilience.

1

Stop Eating Junk Food

man eating a greasy burger

Studio4 / Getty Images

Although the relationship between IBS and food is far from clear-cut, most of the people who have found significant relief from their IBS will tell you that they have cut out all junk food from their diet.

Perhaps your friends who have "stomachs of steel" can eat fast food or processed food, but you may no longer have that luxury. In the short term, this can be challenging, as junk food is often readily available and can be quite appealing.

In the long term, the avoidance of this type of nutritionally-deficient food may be a silver lining, as you will be fueling your body with more wholesome options.

Here's why junk food is so bad for IBS:

  • High-fat content: Fat in foods can intensify the strength of intestinal contractions, contributing to abdominal pain.
  • Low fiber content: Due to the lack of any true plant material, most junk food is low in fiber. Although fiber and IBS might not be the easiest of bed-fellows, fiber is important in helping to keep stool both soft and firm—important whether you suffer from IBS-C or IBS-D.
  • Artificial sweeteners: Some artificial sweeteners, particularly those that end in "-ol," have been associated with increased symptoms of gas and bloating.
  • Food additives: Although there is controversy over the health effects of food additives, your body is not designed to handle the types of ingredients that are added to many processed foods. These additives are there to extend shelf life and make foods look more attractive, not because they are good for us.
2

Stop Unnecessary Diet Restriction

It is common for people with IBS to significantly restrict their diet when they first start to experience symptoms. It is only natural to blame the last thing you ate when you are experiencing abdominal pain, cramping, bloating or diarrhea.

However, it is essential to remember that there are a variety of things that can trigger IBS symptoms such as stress, hormonal changes, or simply eating a large meal. When you significantly restrict your diet to only foods that you feel are "safe," you run the risk of nutritional deficiency.

Some people with IBS have identified certain food sensitivities or intolerances. The only way to be sure is to keep a food diary and then follow an elimination diet.

A similar risk of excessive restriction can occur if you are following a low-FODMAP diet. The diet is not intended to be followed long-term as many foods with higher FODMAP levels can be quite good for you.

Working with a qualified dietary professional can help you identify the FODMAPs that are problematic for you. On the low-FODMAP diet, it is also important to periodically re-introduce problematic FODMAPs to see if your tolerance has improved.

3

Stop Avoiding Fiber

Wholegrain food still life shot on rustic wooden table
fcafotodigital / Getty Images

For some reason, the word "fiber" strikes fear in the hearts of many people with IBS. They associate the consumption of fiber with increasing their symptoms, whether it be bloating, diarrhea, or constipation. This usually happens because of a "too much, too soon" situation.

Make fiber your friend. It is essential for overall digestive health and helps to soften the stool, which is helpful for constipation, and firm up the stool, which is helpful for diarrhea.

The best way to increase fiber is to start slowly. You can increase dietary fiber by ingesting whole grains, fruits, and vegetables.

One caveat is to avoid bran as it may be irritating to your digestive system. You can also use bulk laxatives. Don't be put off by the word "laxative"—bulk laxatives are simply fiber supplements. Common brands include Metamucil (psyllium) and FiberCon (polycarbophil). Citrucel (methylcellulose) is also a good option.

4

Stop Going to Unsympathetic Healthcare Providers

IBS is a functional disorder and some healthcare providers have difficulty treating IBS patients with patience and empathy. However, the quality of the healthcare provider-patient relationship may influence how well or poorly you feel. Sadly, there are healthcare providers out there who don't have good bedside manners.

Whenever possible, be an educated consumer and choose your healthcare provider carefully. You might consider changing healthcare providers if yours does any of the following:

  • Blames your symptoms only on psychological factors and stress
  • Treats you as if you are exaggerating your distress
  • Makes you feel like a drug addict because you are seeking pain relief
5

Stop Checking Your Stool

The fact that IBS is diagnosed after ruling out other diseases does not always lead to a strong feeling of confidence in the diagnosis. This uncertainty might lead you to be vigilant for any unusual physical symptoms that may indicate a more serious condition.

A common practice is to compulsively check the color and appearance of each bowel movement. The problem with this is that bowel movements come in all sorts of sizes and colors without being indicative of serious disease. The one major exception to this is a concern about blood in the stool.

Anxiety can worsen IBS symptoms. You may be contributing to unnecessary anxiety by compulsively checking and worrying about stool changes. Do yourself a favor and reassure yourself that stool variability is quite normal and not something to be concerned about.

6

Stop Being Embarrassed

Every person on the planet deals with digestive symptoms. Bowel noises and smells are a part of everyday life. You are not defined by the fact that you have troublesome intestines.

Don't worry that other people will judge you based on your symptoms. If you pass gas, oh well. Excuse yourself and get on with your day. If others are using the public toilet and you need to go, don't add to your discomfort and stress by thinking that you need to wait for an empty restroom.

The people in your life have an opinion of you based on who you are as a person. This opinion will not change if they sense noises or odors coming from the bathroom stall.

7

Stop Trying to Keep Your IBS a Secret

Keeping your IBS a secret can be stressful and end up making your symptoms worse. It also blocks positive social support that has long been associated with better treatment outcomes.

Hiding your IBS is unfair and unnecessary. Why should a bowel disorder be any different from one affecting any other part of the body, such as asthma or diabetes?

As with any personal revelation, assess the trustworthiness of the other person before opening up. If you feel that they will be supportive and understanding, give yourself permission to let them know what you are dealing with. This allows the people who care about you to work with you to make sure that your unique needs are being met.

Remember that IBS affects a fairly large portion of the population. Once you start opening up, you may be surprised to find out who else experiences the condition.

8

Stop Trying to Be Perfect

Many IBS patients find themselves overcompensating because of their IBS. Because of missed work or missed family activities, there is a self-imposed pressure to be perfect. This includes taking on extra responsibility and/or feeling that you can never say no to requests.

Your IBS is not a personal failing—it is a health problem, pure and simple. Therefore, there is no need to "make up" for it.

Listen to your own anxiety level. If you are feeling a sense of pressure, that something is "too much," it probably is. Remember, this type of anxiety can only exacerbate your symptoms. Whenever possible, set limits, delegate, and prioritize.

IBS forces you to make your own health and well-being a top priority. Remember that it is not good for you to put yourself in situations that are going to make you unduly uncomfortable.

IBS symptoms often result in an inability to make commitments or to follow through on plans. All you can do is your best.

9

Stop Avoiding Your Life

While it is true that the unpredictability of IBS makes it hard to plan activities and might make you apprehensive about leaving your house, it is also important to not let the disorder take over your entire life. Social isolation and avoidance of pleasurable and mastery-type activities can lead to a depressed mood state.

Look for opportunities and activities that lift your mood and buoy your energy level. It is good to make plans; just let others know that due to health reasons, you may need to cancel at the last minute.

When the time comes to engage in an activity, assess how you are feeling. If you truly feel that you cannot be far from a bathroom, then by all means cancel. However, if you are experiencing abdominal pain and discomfort, you may find that participating in a distracting and rewarding activity may reduce your suffering.

It is essential to keep in mind that geography is not an IBS trigger—anxiety is. It is often the anxiety about being out and about that worsens symptoms.

Therefore, work hard on developing anxiety management skills, such as relaxation exercises, to try to keep your stress level low and the pressure off of your GI system when you are away from home. IBS may be an unwanted part of your life, but it doesn't have to be your whole life.

10

Stop Accepting Nothing Can Be Done

Many IBS patients get told by their healthcare providers, "There is nothing that can be done; just live with it." However, read any IBS memoir or success story and you will see that for most people with IBS, it takes multiple strategies to ease symptoms.

Finding the right approach or set of strategies may take some time, but hang in there. Each step of the way you'll learn a little more about what does and doesn't work until you find what's best for you.

6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Cozma-petruţ A, Loghin F, Miere D, Dumitraşcu DL. Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients! World J Gastroenterol. 2017;23(21):3771-3783. doi:10.3748/wjg.v23.i21.3771

  2. NIH National Institute for Diabetes and Digestive and Kidney Diseases. Eating, diet, & nutrition for irritable bowel syndrome.

  3. DailyMed. Label: FiberCon- calcium polycarbophil tablet.

  4. MedlinePlus. Psyllium.

  5. DailyMed. Label: Citrucel- methylcellulose powder, for solution.

  6. Staudacher HM, Black CJ, Teasdale SB, Mikocka-Walus A, Keefer L. Irritable bowel syndrome and mental health comorbidity — approach to multidisciplinary management. Nat Rev Gastroenterol Hepatol. 2023:1-15. doi:10.1038/s41575-023-00794-z

Additional Reading

By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.