Feeling better with IBS

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Stress, sleep and movement all affect the gut. These habits sit alongside the food guides, such as Eating well with IBS, and none of them costs much to try.

Move every day

Regular walking, cycling, swimming or yoga keeps your gut moving and helps with stress.

Look after stress

Your gut and your mood are closely linked. Breathing exercises, mindfulness or talking therapies such as CBT can all ease symptoms.

Sleep well

Keep a regular bedtime. Poor sleep can make gut symptoms worse.

Try a probiotic

Some people find a probiotic helps. Take it for at least four weeks, and stop if nothing changes.

Ease the cramps

A warm hot-water bottle on your tummy can help. Peppermint oil capsules ease IBS cramps for many people, but they can make reflux worse.

Help your reflux

Eat smaller meals, finish eating 3 to 4 hours before bed, raise the head of your bed by 10 to 20cm and wear clothes that are loose around the waist.

Lighter blocks for reflux evenings

If you’re keeping dinner small and lean, these IBS-friendly blocks have about 1g of fat or less per block. Two with a jacket potato or some rice makes a light meal. Times are prep plus cooking.

Mild Black Bean & Sweet Potato Stew: plant-based, with black beans, sweet potato and red pepper. 45 min, 19 blocks.
Butter Bean, Leek & Sweet Potato Stew: a light, creamy thyme sauce. 40 min, 22 blocks.
Mild Kidney Bean Masala: gently spiced, with no tomato. 50 min, 18 blocks.
Turkey, Butternut & Sage Stew: lean turkey mince with squash. 55 min, 23 blocks.
Chicken, Potato & Sweetcorn Stew: mild and chowder-style. 45 min, 23 blocks.
Turkey, Spinach & Quinoa Stew: turkey with quinoa for a filling bowl. 50 min, 26 blocks.

When to see your GP

Get any new or changing bowel symptoms checked by a GP. Speak to one soon if you notice:

blood in your poo or bleeding from your bottom
weight loss you can’t explain, or a lump or swelling in your tummy
symptoms that wake you up at night
difficulty swallowing, or food getting stuck
heartburn most days for 3 weeks or more, or pharmacy remedies not helping

This section is general information, not medical advice. Your GP, a pharmacist or a dietitian can help you find what works for you.