Beyond Diet: Other Ways to Manage IBS

Exercise and IBS

Several studies have found that increasing physical activity can help improve IBS symptoms. There are a few reasons exercise may help:

• it can shorten gut transit time, helping you poo more regularly

• it may reduce gas retention, easing bloating

• it has a positive effect on the gut microbiome

• it helps manage stress and anxiety by lowering stress hormones like cortisol and adrenaline, while increasing endorphins (feel good nuerotransmitters)

Exercising outdoors, such as walking in a park or green space, seems to have an added benefit for mood and stress.

How much to aim for?
Most research uses general health guidelines: around 150 minutes of moderate-intensity activity per week, which works out as 20–30 minutes on most days.

Intensity matters. Moderate activity tends to work best for IBS, while very intense exercise like circuits or running can aggravate symptoms. If you’re getting back into movement, gentle to moderate exercise is a good place to start.

Good options include brisk walking, cycling, swimming, dancing or yoga - anything that raises your heart rate slightly and gets you warm.

Some studies have found that practicing yoga can help ease symptoms of IBS for some people. One of the reasons might be that it encourages slow, deep “belly breathing”, which activates the body’s rest-and-digest response.

Stress and the gut

Stress doesn’t just affect your mind - it has a direct impact on your gut. When you’re stressed, your body releases hormones like cortisol. These can speed up gut contractions (leading to cramps or diarrhoea), increase gut sensitivity and affect gut bacteria.

Short bursts of stress usually pass without lasting effects. Ongoing stress, however, can be a major trigger for IBS symptoms.

Ways to manage stress that can support IBS:

• Move your body: even 20 minutes of movement can reduce stress hormones

• Rest and recharge: build in 30–60 minutes each day to unwind

• Notice patterns: keeping a simple stress and symptom diary can help you spot triggers

• Mindfulness: tools like meditation or breathing exercises can help calm the nervous system

• Gut-focused therapies: approaches like cognitive behavioural therapy or gut-directed hypnotherapy can be very effective if you've identified that stress is a major trigger for your symptoms.

Alcohol and IBS

Around 30% of people with IBS report that drinking alcohol worsens their symptoms. Alcohol can irritate the gut, loosen stools, increase acid reflux and disrupt the gut microbiome.

Problems are more likely with larger amounts rather than occasional light drinking. If you’ve noticed a link, try limiting alcohol to no more than one drink per sitting (for example a single spirit and mixer or a small glass of wine) and aim for at least three alcohol-free days each week.

Eating habits and routine

Research shows people with IBS are more likely to have irregular eating patterns - skipping meals, eating late at night or leaving long gaps between meals. This might be a consequence of trying to manage symptoms, but it’s also true that eating habits can impact digestion.

Try aiming for regular meals and snacks, and when possible, eat away from screens and give yourself time to slow down and enjoy a meal for 20 minutes.