Effective strategies for managing IBS symptoms + client case study

This blog will walk you through the most effective ways to not only relieve symptoms and regain control of your digestive health but to also understand what might be causing your Irritable Bowel Syndrome (IBS) so that you can address it at the root cause (& live symptom free!). First, we must dig deeper into what is causing your IBS, potentially more than you may have previously done so.

Understanding IBS

IBS is a functional gastrointestinal disorder, which means it affects how the gut functions rather than causing visible damage to the digestive tract. It can manifest in different ways, with symptoms varying from person to person.

The most common symptoms include:

• Abdominal pain or cramping

• Bloating and excessive gas

• Constipation, diarrhea, or alternating between the two

• Mucus in the stool

• A feeling of incomplete bowel movement.

In other words, IBS is an umbrella term used to describe a set of symptoms when no clear structural damage or disease can be found. While this is good news that nothing major is wrong, it also leaves many frustrated and without answers or a clear path to feeling better.

Just because there is no structural issue or disease present, it doesn’t mean there isn’t an underlying cause. Many people with IBS symptoms actually have an imbalance in their gut that needs attention.

What Causes IBS? Finding the root of the problem

Some possible root causes include:

• Small Intestinal Bacterial Overgrowth (SIBO): When bacteria that normally live in the large intestine move into the small intestine, they ferment food too early, leading to gas, bloating, and discomfort.

• Intestinal Methanogen Overgrowth (IMO): Similar to SIBO, but with methane-producing microbes that slow down digestion, often leading to constipation. They can reside either in the small or large intestine.

• Pathogenic Overgrowths: Harmful bacteria, fungi, or parasites can disrupt gut function and trigger IBS-like symptoms.

• Leaky Gut: When the intestinal lining becomes too permeable, allowing unwanted particles into the bloodstream, leading to inflammation and digestive distress.

How do you find out what is causing your IBS?

Uncovering the root cause can involve specialised testing, stool analysis (gut microbiome mapping), or breath tests. Working with a Naturopath who understands gut health and how to interpret tests, can help guide you toward identifying the real issue behind your symptoms.

Testing that I recommend:

• Gut Microbiome Mapping using metagenomic testing

• SIBO Breath Test

Herbs and supplements for gut support

To support symptomatically, there are many natural remedies that can help ease symptoms and support gut healing:

• Iberogast: herbal formula used to ease bloating and promote good digestive secretions.

• Ginger: Soothes nausea and improves digestion.

• Probiotics & Prebiotics: Can help balance gut bacteria, though choosing the right strain & brand is essential (not all probiotics are created equal and some can make SIBO worse.

• Digestive Enzymes: Assist in breaking down food properly, reducing bloating and discomfort.

• Slippery elm: This soothing herb coats the gastrointestinal lining, helping to protect and normalise bowel movements in both diarrhoea and constipation. I also find it helpful for reflux. Keep in mind, it can make symptoms worse depending on whether you have SIBO and the type of SIBO present.

• PHGG: I find this fibre great for those dealing with constipation and it is safe to take if you have SIBO.

  
  

Dietary Strategies for IBS Relief

The right diet can help manage symptoms, but not everyone with IBS benefits from the same foods. Here are some dietary approaches that can make a difference:

• Increase Soluble Fiber (But Be Cautious with Insoluble Fiber): Soluble fibre (found in oats, bananas, psyllium husk, flaxseeds and cooked carrots) can help regulate digestion, while too much insoluble fibre (from raw veggies, nuts and whole grains) can increase symptoms. Go low and slow first while you introduce more fibre sources.

• Identify and Avoid Triggers: Common culprits include dairy, gluten, processed foods, artificial sweeteners and caffeine. Keeping a food journal can help pinpoint what worsens symptoms.

• Balance Your Meals: Eating smaller, balanced meals with protein, healthy fats and fibre can support stable digestion and prevent bloating or discomfort.

• Stay Hydrated: dehydration can make IBS symptoms worse, especially constipation. Aim to drink filtered water throughout the day to support healthy digestion and keep stools soft. Herbal teas such as chamomile, lemon balm, peppermint, fennel and ginger can also be helpful and soothing.

  
  

Dietary approaches I often don’t recommend:

Low-FODMAP Diet: This diet if often recommended for IBS as it removes fermentable carbohydrates that feed gut bacteria, causing bloating, gas, and discomfort. While it can improve symptoms, newer research is showing it is detrimental to the microbiome in the long run. This is because FODMAP foods contain many beneficial fibres (prebiotics) that feed our good gut bacteria. Extended restriction therefore reduces the food source for our beneficial bacteria, leading to a reduction in good bacteria that improve our health. If you are trying a low FODMAP diet to improve symptoms, I recommend no longer then 4-6 weeks and under the guidance of a practitioner who is also helping you to address the underlying factors causing your IBS symptoms.

Lifestyle strategies for long-term relief

Beyond diet, lifestyle changes can also play a major role in managing IBS:

• Manage stress: Stress directly impacts the gut-brain connection. Practices like meditation, yoga, deep breathing, and regular exercise can make a big difference.

• Prioritise sleep: Poor sleep can worsen gut issues, so aim for 7-9 hours of quality sleep each night.

• Move your body: Gentle movement, like walking after meals or stretching, encourages gut motility and reduces bloating.

• Expose yourself to nature: Take your shoes off in the sand/dirt, try gardening or enjoy time with pets. These all can help improve our microbiome while also reducing inflammation and supporting your stress response.

The vagus nerve & gut health: The vagus nerve plays a crucial role in gut health by connecting the brain and digestive system, forming what’s known as the gut-brain axis. This nerve helps regulate digestion, gut motility, and inflammation. When the vagus nerve isn’t functioning optimally due to chronic stress, poor sleep or inflammation. It can contribute to IBS symptoms like bloating, constipation and food sensitivities. Strengthening vagus nerve function through deep breathing, meditation, humming, gargling and cold exposure may help improve digestion and reduce IBS-related discomfort.

You’re not alone: taking the next steps

IBS can feel overwhelming, but you don’t have to navigate it alone. Finding the right approach that works for you takes time, but with patience and the right support, you can feel better. If you’re struggling to pinpoint what’s causing your symptoms, consider working with a Naturopath (like me) to help find the answers you are seeking and guide you on your journey to better digestion and overall well-being.

A quick client case study: healing is possible

Meet Kate (name changed for privacy), a client who had been struggling with IBS symptoms for over five years. She had seen a gastroenterologist, undergone multiple tests, and was eventually told she 'just has IBS.' But deep down, she knew something was off.

Kate’s symptoms:

• Persistent bloating: she described it as a "pregnant-like bloat" that worsened throughout the day

• Brain fog that made it hard to concentrate

• Unpredictable bowels: swinging between constipation and urgent diarrhea

• Avoiding social outings because eating out triggered painful bloating and stomach cramps

• Low energy levels, feeling drained even after a full night's sleep

• Excessive gas after meals

• High stress levels, which seemed to make everything worse.

  
  

Kate was exhausted, frustrated and desperate for relief. So, we took a deeper dive.

What we did to find the root cause:

• Comprehensive gut testing: A metagenomic microbiome map to assess bacterial imbalances, parasites, GIT functional markers to look at inflammation, intestinal permeability and detox markers alongside gut metabolites.

• Functional lab work: Checked liver function, thyroid health, inflammation markers, and nutrient levels.

  
  

What we discovered:

• High levels of methane-producing archaea, which contributed to her constipation, gas and bloating.

• Moderate-high levels of hydrogen sulphide producing bacteria, causing stool urgency, bloating and gas.

• Increased intestinal permeability (leaky gut), indicated by high zonulin levels, leading to chronic low-grade inflammation, nutrient malabsorption, and immune dysfunction, all of which exacerbated her IBS symptoms.

• Low Secretory IgA levels, pointing to a weakened gut immune defense, making her more susceptible to bacterial overgrowths.

• Presence of oral bacteria in her gut, pointing to low stomach acid.

• Sub-clinical hypothyroidism, slowing down gut motility (MMC function), which likely contributed to bacterial overgrowth and constipation.

• Impaired detox pathways, making it harder for her body to clear out toxins.

• Nutrient deficiencies, likely due to gut inflammation and poor absorption.

  
  

Her tailored treatment plan:

• Clearing the bacterial overgrowth using targeted antimicrobials, bitters & probiotics.

• Healing the gut lining with gut-supportive powders and strategic dietary adjustments.

• Improving vagal tone through lifestyle strategies and nervous system support.

• Restoring beneficial gut bacteria with a personalised probiotic and prebiotic protocol.

• Supporting detoxification to help her liver function more efficiently to clear out pathogens, toxins and by-products.

• Addressing thyroid function to improve metabolism and digestion.

• Improving stomach acid to improve nutrient absorption and prevent pathogens from surviving and disrupting the gut.

  
  

The transformation:

• 6-8 weeks: Bloating dramatically reduced, and food reactivity improved. Bowels became more regular and feeling more clear (less brain fog)

• 12 weeks: Energy increased by 80%, bloating was only occasional with trigger foods, daily bowel motion with no more urgency or straining.

• 6-month check-up: Kate was thriving—no longer constantly thinking about her gut, confidently eating out with friends, and feeling like herself again.

  
  

Kate’s story is proof that healing is possible when you uncover the root cause rather than just managing symptoms.