What Helps With Irritable Bowel Syndrome (IBS)? A Practical Checklist
Flatulence, abdominal pain, diarrhea or constipation – when the intestine is permanently out of balance, the diagnosis often follows: Irritable Bowel Syndrome (IBS). For many affected individuals, this marks the beginning of a often frustrating odyssey – without a clear cause and seemingly without a “cure.” However: The diagnosis of irritable bowel is not an endpoint – but the beginning of change. With a holistic approach, you can bring your intestine back into balance and significantly improve your quality of life.
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The stomach hurts, bloats, and the trip to the toilet becomes a daily stress factor – and medical examinations seemingly provide no clear findings. For millions of people, this is everyday life. The Irritable Bowel Syndrome (IBS) is one of the most common functional gastrointestinal disorders worldwide. In Germany alone, an estimated 10–15 percent of the population affected.
Despite its frequency, irritable bowel syndrome is often misunderstood, trivialized, or dismissed as "psychological." In fact, it is a real, complex illness, which affects both the body and mind equally – and for which there are well-documented treatment strategies today.
What is Irritable Bowel Syndrome (IBS)?
Irritable bowel syndrome is a functional disorder of the digestive tract. This means: The symptoms are caused by a disturbed function of the intestine, without clear damage to intestinal structures being apparent. The diagnosis is therefore based on clinical symptoms, not on a direct laboratory test or imaging procedure.
An irritable bowel manifests individually very differently, but often through:
recurring stomach aches or cramps
Flatulence and feeling of fullness
Diarrhea, constipation, or a combination of both
Mucus in stool
the feeling of incomplete bowel evacuation
Important to know: An irritable bowel is no harmless-looking digestive complaint, but a chronic functional syndrome that can affect the quality of life – even if there are no serious organic diseases present.
From when is it considered irritable bowel syndrome?
Short-term digestive problems and changes in bowel movements, such as more frequent or less frequent, as well as looser or harder stools, are familiar to everyone and are no cause for concern. Irritable bowel syndrome is only diagnosed when symptoms persist for more than three months and other causes have been ruled out: food intolerances (such as fructose intolerance, other or multiple intolerances) and allergies, celiac disease, chronic inflammatory bowel diseases such as Crohn's disease and ulcerative colitis, or intestinal dysbiosis. Worldwide, it is approximately 10 to 15 percent, who suffer from an IBS.
Causes: Why does irritable bowel syndrome develop?
The exact causes of irritable bowel syndrome are not fully understood—a single disease-triggering mechanism has not yet been identified. Instead, experts speak of a multifactorial events, i.e. the irritable bowel is caused by the interaction of several factors.
1. Disturbed gut-brain communication
The gut and the central nervous system are in constant interaction. In irritable bowel syndrome, this communication may be impaired, and stress, anxiety, or mental strain can intensify intestinal reactions, which can lead to hypersensitivity of the intestine.
2. Changes in the gut microbiome
Studies show that the composition of intestinal bacteria is often altered in patients with irritable bowel syndrome. Certain bacteria are missing, while others are overrepresented. An imbalance of good and bad bacteria in the gut can promote bloating, cramps, or diarrhea.
3. Stress and psychological burdens
Stress, psychological burdens, or negative life events are not triggers in the classical sense, but they can intensify symptoms and increase pain perception.
4. Infections as Triggers
After gastrointestinal infections, a so-called post-infectious irritable bowel syndrome develop.
5. Nutrition and Intolerances
Certain carbohydrates (e.g., FODMAPs) are poorly processed in the intestines and can significantly exacerbate symptoms.
6. Disturbance of bowel movement (motility)
The intestine sometimes contracts too strongly or too weakly. This leads to diarrhea, constipation, or alternating symptoms.
Diagnosed irritable bowel syndrome: What now?
If the diagnosis of IBS has been made and the suffering is often great - does one have to live with it for life? No, because there are ways to calm the gut and make life easier again. A holistic, everyday approach can achieve a lot. Our 5-step plan is designed to help you better understand your body, specifically alleviate symptoms, and regain more quality of life in the long term.
The gut thinks along – understanding the abdominal brain
What many do not know: The intestine is more than just a digestive organ. It has its own nervous system - the so-called enteric nervous system - which is closely connected to the brain. Therefore, it is also referred to as the "abdominal brain". Stimuli such as stress, anxiety, or unbalanced diet can disturb the sensitive balance in the gut – and lead to an overreaction. In the case of irritable bowel syndrome, this system reacts particularly sensitively, which can intensify the typical symptoms.
Step by step – What you can do for irritable bowel syndrome
Every irritable bowel syndrome (IBS) is unique, and IBS symptoms rarely arise from a single trigger. However, with a structured, individualized approach, you can specifically identify and reduce symptoms, significantly improving your quality of life. This check helps you systematically recognize, where the most important adjustments lie for you - and which measures are sensible.
1. Does your gut react to certain foods?
For many people with irritable bowel syndrome, the symptoms are related to diet—especially with difficult-to-digest carbohydrates (FODMAPs). Typical symptoms are those that occur after eating, such as bloating, feeling of pressure, or altered stool.
Find out:
Do your symptoms worsen after certain meals?
Are there foods that particularly often cause symptoms?
Are the complaints significantly stronger on some days than on others?
A structured nutrition diary can help identify patterns. In combination with a time-limited FODMAP reduction, individual irritants can often be clearly identified.
Feel free to use our food diary.
Targeted use of FODMAP reduction
Many people with irritable bowel syndrome are sensitive to certain fermentable sugars and sugar alcohols – the so-called FODMAPs. These can produce more gases in the intestines or draw water, leading to bloating, pain, or changes in stool. A temporary low-FODMAP diet for irritable bowel syndrome can help identify individual triggers.
Here’s what to do:
Phase 1: FODMAP-reduced diet (4–6 weeks)
Completely avoid FODMAP-rich foods for a few weeks:
Fructose (e.g., in apples, pears, and honey)
Lactose (in dairy products)
Fructans (in wheat, garlic, and onions) and galactans (in legumes)
Polyols (in cherries and gum)
Sorbitol (sugar-free sweets)
Many individuals with irritable bowel syndrome report a significant improvement in their symptoms during this phase. However, it is important to note that this diet represents a drastic change and should be carried out under the guidance of a qualified nutritionist to avoid nutrient deficiencies.
Phase 2: Structured reintegration of individual food groups
Subsequently, the FODMAP-rich foods are gradually reintroduced to identify individual intolerances.
The goal is to identify individual triggers and to eat as varied as possible again in the long term.
2. Are the micronutrient stores still sufficiently filled?
In people with irritable bowel syndrome, the stores of certain vitamins and trace elements can be significantly depleted – whether due to limited absorption, frequent diarrhea, or chronic stress. A targeted support can help support natural bowel function as micronutrients are proven to contribute to the normal function of digestion, nervous system, and immune system:
Magnesium plays a supportive role for the intestinal muscles as well as for signal transmission. Without magnesium, the intestinal muscles cannot function properly, which can promote sluggish bowels.
Vitamin C, Vitamin B6 and B12 play not only a role in energy metabolism, they are central to our nervous system, help in the formation of neurotransmitters like serotonin and dopamine, and are therefore essential for the gut-brain axis and also for mental balance.
The micronutrients zinc, iron, vitamins C, A, D, B6, B12, folic acid, copper, and selenium support the immune system, which is 80 percent located in the gut.
Healthy gut flora supports mineral absorption
Minerals such as iron, calcium, zinc, and selenium must be released from food and absorbed in the intestine before they are available to the body. A review article1 shows that intestinal bacteria can promote the release and absorption of these minerals, for example through fermentation and the breakdown of inhibitory food components. At the same time, the availability of minerals also influences the composition and function of the intestinal flora itself. In irritable bowel syndrome, which is often associated with an altered gut microbiome, this delicate balance can be disturbed. Targeted support of the microbiome could therefore influence not only bowel function but also the supply of minerals.
3. How stable is your microbiome and your gut barrier?
The microbiome takes on central tasks in digestion, immune regulation, and nutrient absorption. In irritable bowel syndrome, a dysbiosis, meaning an imbalance of gut bacteria, is often found.
Typical signs of a microbiome imbalance:
strong gas formation and changing stool shapes
increased susceptibility to infections
Intolerances without a clear pattern
Persistent exhaustion and lack of energy
Worsening of skin problems such as acne or eczema
Cravings
If you suspect that your microbiome could use some support, you can achieve a lot with a gut-friendly diet. Studies show that certain probiotics can alleviate complaints such as bloating or irregular bowel movements. In which foods can you find these probiotic strains? Mainly in fermented foods:
Yogurt, kefir, cheese
Fermented vegetables
Kombucha
In combination with prebiotics, that is fiber-rich foods, which "feed" the good bacteria, you can significantly improve the diversity and strength of the gut flora. Especially fiber-rich foods are e.g. B. Legumes, whole grain products, seeds, nuts, fruits, and vegetables.
4. How stressful is my everyday life really?
The gut is closely connected to our nervous system – many refer to it as the "second brain". Emotional stresses such as persistent stress, inner tension, time pressure, or emotional burdens can enhance pain processing in the gut, sustainably affect digestion, and intensify symptoms.
Ask yourself:
Do your symptoms worsen during stressful periods?
Do you feel like your gut "reacts immediately" to pressure or worries?
Do you find it difficult to relax?
The goal is to regulate the nervous system and to stabilize the gut-brain axis - besides nutrition, the most important step for a balanced gut. Relaxation techniques, mindfulness, exercise, or, if necessary, psychological support can help.
Helpful strategies for regulating your nervous system:
Structure in everyday life (routines, regular meals, breaks)
Moderate exercise (e.g. walks, yoga)
Mindfulness exercises, e.g. meditation, breathing techniques or somatic exercises
Writing a diary
if needed, also psychological support
5. Is there a connection with the hormonal cycle?
In particular, in women, irritable bowel syndrome symptoms may occur in relation to the cycle. Hormones such as estrogen and progesterone influence both bowel movement and pain sensitivity.
Estrogen: Higher levels can reduce bowel mobility and increase pain sensitivity, which favors irritable bowel symptoms.
Progesterone: An increase in the second half of the cycle can slow down bowel movement, leading to constipation.
Many women, therefore, experience worsening of symptoms (e.g., pain, bloating) before menstruation or in the second half of the cycle—at the same time, symptoms like PMS, fatigue, or mood swings may occur. In these cases, it may be helpful to support specifically hormone balance.
How to support your body's natural hormonal regulation:
Healthy Fats & Fiber: Omega-3 (fish, linseed oil), linseeds, pumpkin seeds, vegetables, legumes, nuts.
Important vitamins & minerals: Magnesium, zinc, iodine, vitamin D, B vitamins (especially B6).
Cruciferous: Broccoli, kale, brussels sprouts support estrogen metabolism.
Reduce: Sugar, heavily processed foods, trans fats, excessive caffeine
Chaste tree
Movement: Regular, moderate exercise in the fresh air (swimming, cycling, walking) regulates hormones and releases endorphins.
Sleep: A solid sleep rhythm and good sleep hygiene support regulation.
Conclusion: Understanding irritable bowel syndrome – Regaining quality of life
The diagnosis of irritable bowel syndrome raises many questions – but it also offers the chance to get to know your own body better and to rethink your own habits. Since it is very individual, it also requires an individual approach. If you know your symptoms, you can consciously address them and counteract them. Keep a nutrition- and symptom diary, learn to listen to physical signals and adapt your diet and lifestyle flexibly to your current phase of life.
With structured steps, well-founded knowledge about nutrition and micronutrients, and a little patience, gut health can often be significantly improved.
Important is: It's not about perfection, but about continuously improving your quality of life.
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Bielik, V.; Kolisek, M. Bioaccessibility and Bioavailability of Minerals in Relation to a Healthy Gut Microbiome. Int. J. Mol. Sci. 2021, 22, 6803.