Simple ways to tackle IBS at home

Simple ways to tackle IBS at home

Irritable Bowel Syndrome is twice as common in women as it is in men, and symptoms can range from stomach pain to feeling sick, from backache to incontinence or pain during sex. The good news is that there are steps you can take to improve things.

Keep a food diary

The best way to identify foods that are making your symptoms worse or better is to record a diary of what you eat and how you feel afterwards. This has a double benefit, as it will also ensure you eat regular meals.

Add fibre

Fibre from foods can be both soluble (meaning it can be digested) or insoluble (meaning it can't be digested) which can lead to food remaining in the gut. An easy way to increase soluble fibre is by consuming chia seeds. Chia Bia’s Chia seeds are full of essential nutrients like fibre, calcium, magnesium, potassium and Omega 3 that help regulate your bowel. Mixing them with water creates a gel that cleans intestinal walls and helps regulate your bowels.


Your IBS symptoms might leave you feeling sluggish and tired, but a daily prescription of exercise can greatly help to relieve your struggle. Exercise helps to relieve stress, and even more importantly it ensures proper functioning of the gastrointestinal system.

Try meditation

Reducing stress has been found to make a big difference to IBS issues. Stress triggers changes in the gastrointestinal system, leading to discomfort and bloating, so it follows that if your mind and body are relaxed, so is your gut. Try a massage, yoga, meditation or simple breathing techniques to help you unwind.

Take prebiotics

Low levels of bifidobacteria (‘good’ gut bacteria) are thought to be one of the underlying causes of IBS. Bimuno’s IBAID (a prebiotic in pastille form) is clinically proven to restore your body’s digestive balance, ensuring an increase in ‘good’ gut bacteria and also reducing harmful ‘bad’ bacteria, improving levels of bifidobacteria and as a result reducing bloating, discomfort and flatulence.