Irritable Bowel Syndrome (IBS): Understanding Symptoms and Nutrition Strategies

Early in my nutrition career, someone very close to me began experiencing frequent abdominal bloating. She became so self-conscious that she stopped wearing her favorite clothes out of the house. At first, she tried over-the-counter supplements, but soon the bloating was joined by chronic constipation and abdominal cramping.

Her medical provider referred her to a gastroenterologist. After a colonoscopy and an upper GI endoscopy—both normal—the final diagnosis was IBS-C: Irritable Bowel Syndrome with Constipation. That experience sparked my journey to learn everything I could about IBS, which I now share with the Foodguides Community.

What Is Irritable Bowel Syndrome?

Irritable Bowel Syndrome (IBS) is a gastrointestinal disorder that disrupts how bowel muscles contract. A major factor in IBS is dysregulation of the gut-brain axis, which can trigger symptoms such as:

• Abdominal pain or cramping
  

• Bloating
  

• Constipation
  

• Diarrhea
  

• A combination of constipation and diarrhea (IBS-M)

IBS is a chronic condition that affects twice as many women as men and impacts millions worldwide.

Types of IBS

The four most common subtypes of IBS include:

• IBS-C – IBS with constipation
  

• IBS-D – IBS with diarrhea
  

• IBS-M – Mixed type (alternating constipation and diarrhea)
  

• IBS-U – Unsubtyped IBS

The exact cause of IBS is still unknown, which can feel frustrating. However, advances in research and nutrition offer many evidence-based tools for symptom management.

Nutrition Strategies for Managing IBS

Basic recommendations often include a high-fiber, low-fat meal plan. However, many gastroenterologists now recommend the Low FODMAP diet to help identify and eliminate trigger foods. At Foodguides, we regularly share resources on the Low FODMAP elimination and challenge phases to help you navigate this approach with confidence.

Lifestyle and Diet Tips for IBS Relief

Beyond diet, these strategies can also help reduce discomfort:

• Eat mindfully – Chew food thoroughly and eat slowly to avoid swallowing excess air, which can contribute to gas and bloating.
  

• Review supplements and medications – Some over-the-counter products, including certain antacids, may worsen symptoms. Always consult your doctor before adding or changing supplements.
  

• Stay hydrated – Adequate fluid intake supports digestion and helps prevent constipation.
  

• The U.S. National Academies recommend:
  

• Men: 15.5 cups (3.7 L) of fluids daily
  

• Women: 11.5 cups (2.7 L) daily
  

• RDN tip: Your fist is about the size of 1 cup.

1. _{Low-fodmap diet: ACG. American College of Gastroenterology. (2025, May 23). https://gi.org/topics/low-fodmap-diet/} 

2. _{Mayo Foundation for Medical Education and Research. (2024, February 28). Colonoscopy. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/colonoscopy/about/pac-20393569} 

3. _{Mayo Foundation for Medical Education and Research. (n.d.). Irritable Bowel Syndrome. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016?DSECTION=all&p=1} 

4. _{National Academies of Sciences, Engineering, and Medicine. (n.d.). Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. The National Academies Press. https://www.nap.edu/read/10925/chapter/1} 

5. _{Upper GI Endoscopy. Johns Hopkins Medicine. (2021, December 6). https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/upper-gi-endoscopy} 

6. _{What is a gastroenterologist (GI doctor)?: ACG. American College of Gastroenterology. (2025, March 5). https://gi.org/patients/gi-health-and-disease/what-is-a-gastroenterologist/}