Limit Dietary Irritants
Once you have identified the common irritants, such as alcohol, caffeine, dairy, spices and fat that your gut is particularly sensitive to, limit your dietary consumption of these. This does not mean you have to abolish them entirely from your diet. You should continue to limit them to an amount that you can quite literally stomach.
Limiting FODMAPS is not always necessary but if you have taken the time to identify the particular FODMAPS that you have trouble digesting, you should limit these. Again, this does not mean you have to abolish them entirely from your diet. You should continue to limit them to an amount that works for your digestive system.
Increase Soluble Fibre
Increasing soluble (dissolvable in water) fibre allows you to keep fibre intake high in the diet whilst avoiding some of those harder to digest insoluble fibre types.
Hydration can help regularity of bowel movements and consistency of the stool. Current recommendations are to drink 1.5-3 litres of water per day. Avoid carbonated drinks.
Regular Eating Pattern
Keeping a regular eating pattern and avoiding skipping meals reduces flare ups of IBS.
Physical activity has been found to reduce symptoms of IBS such as gas, bloating and constipation. It is recommended that those with IBS carry out moderate exercise such as brisk walking, swimming or biking for at least 30 minutes most days (3).
The jury is still out on whether probiotics can significantly help with IBS symptoms but it is unlikely to cause more harm provided you introduce them to your diet in isolation and monitor any gastrointestinal symptoms from there.