What is IBS, and what can you do to ease the symptoms?

Irritable bowel syndrome (IBS) is a chronic condition that can cause a number of unpleasant digestive symptoms, most notably constipation or diarrhea with abdominal pain. “Gas, cramping and food intolerances are common too,” says Alyssa Simpson, digestive health dietitian in Phoenix. “These symptoms are often located in the lower abdomen. This pain is typically relieved after a bowel movement and is a key diagnostic feature,” explains David D. Clarke, MD, board-certified specialist in internal medicine and gastroenterology.

He notes that other common symptoms of IBS include bloating, mucus in the stool, gas, fatigue, nausea, feelings of urgency to use the bathroom or feeling like you didn’t completely empty your bowels afterward. “People with IBS are also more likely to experience fatigue, brain fog, anxiety or depression,” adds Maggie Moon, Los Angeles-based registered dietitian and author of The Mind Diet: 2nd Edition.

There are three subtypes of IBS: diarrhea-predominant (IBS-D), constipation-predominant (IBS-C) and mixed-type IBS (IBS-M). While it can be helpful to understand which type you have for managing symptoms, experts aren’t sure exactly what causes IBS in the first place. Altered gastric motility (the time it takes for material to move through the digestive system), changes to gut microbial balance and compromised gut permeability — sometimes called leaky gut — are potential culprits. Stress, genetics and a history of severe viral or bacterial infection may also play a role.

To further complicate things, IBS affects people differently, meaning that the best way to manage the condition is by getting personalized advice from a doctor or registered dietitian.

There’s no cure for IBS. However, if you’re tired of making frequent sprints to the bathroom or feeling pain after eating, the good news is there are things you can do to find some relief. Here are 10 at-home remedies that may help you reduce or manage your IBS symptoms or address the potential root causes of your discomfort.

1. Probiotics and prebiotics

Probiotics are beneficial microorganisms that support a thriving and diverse microbiome. While researchers still don’t know exactly how the microbiome affects other aspects of health, it’s clear that it’s a pretty big deal. In fact, research has linked better gut health with benefits for digestion, weight, immune function, brain health, mental health and chronic disease prevention. Gut health also plays a role in IBS, with studies suggesting that consuming probiotics — whether from food or supplements — may provide some symptom relief.

Probiotics can be found in varying amounts in fermented foods like kimchi, sauerkraut, kefir and yogurt. If you prefer to go the supplement route, it’s critical to choose a product with probiotic strains or species that have been shown to be beneficial for IBS. We spoke with dietitians and gastroenterologists about the best options on the market — you can see their picks of the best probiotics for IBS here.

Prebiotics are indigestible fibers that get eaten (aka fermented) by gut bacteria. This fermentation process results in the production of short-chain fatty acids (SCFAs), like butyrate. SCFAs may help reduce inflammation in the gut and support multiple aspects of health, including digestion, immune health, brain health, metabolism and more. In addition to foods like bananas, onion and oats, prebiotics can also be found in supplement form. In fact, some people prefer to take synbiotics, which are supplements that contain both pre- and probiotics.

Just keep in mind that some people with IBS find prebiotic fibers actually worsen their symptoms, especially when these foods are consumed in large amounts. However, this doesn’t mean you should avoid prebiotics. Unless recommended otherwise by a health care professional, you should absolutely still include fiber-rich foods in your diet — it may just take some trial and error to figure out which fiber sources you tolerate best and how much you can eat without triggering symptoms.

“Diversity in diet leads to diversity in the gut,” explains Moon, “so I recommend eating a variety of fermented foods like kombucha, kimchi and kefir, plus plenty of fiber-rich prebiotic foods when tolerated, such as prunes, walnuts and oatmeal.”

2. A high-fiber diet

One potential culprit behind IBS may be low dietary fiber intake. While overall fiber consumption is important for health, soluble and nonfermentable fibers seem to be particularly beneficial for managing IBS symptoms.

Soluble fiber is a type of indigestible carbohydrate found in plant foods. “It’s found in oats, sweet potatoes, apples and chia seeds, and can help regulate bowel movements and alleviate constipation,” says Clarke, also president of the Association for Treatment of Neuroplastic Symptoms. In the presence of liquid, it swells and turns into a gel. In this way, it can help soften hard stools and promote intestinal transit.

Certain fibers also cause a greater production of gas when they’re fermented by gut bacteria, making them harder for people with IBS to tolerate. To help minimize symptoms, like bloating and abdominal pain, it’s generally recommended that people with IBS prioritize nonfermentable fibers, which are found in foods like potatoes, oats and brown rice.

If you’re not used to eating a lot of fiber, Clarke recommends slowly increasing your fiber intake over the course of a few weeks to avoid bloating or diarrhea. If hitting your daily fiber goal is challenging, it’s a good idea to talk with a health care professional. Depending on your needs and health status, they may recommend a supplement, like one of our favorite fiber supplements of 2025.

3. A low-FODMAP diet

Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) are fermentable carbohydrates that may trigger IBS symptoms in some people. “They’re found in certain fruits, vegetables, dairy and grains,” says Clarke, also clinical assistant professor of gastroenterology emeritus at Oregon Health & Science University. They’re also present in some sweeteners, including honey, agave, high-fructose corn syrup and sugar alcohols, like xylitol.

While it’s not the right option for everyone, research suggests that a temporary low-FODMAP diet may help relieve symptoms of IBS and identify foods that may be causing or worsening symptoms. Monash FODMAP is an excellent resource for people looking to follow a low-FODMAP diet. The program’s website and app outline the phases of this elimination-style diet and provide low-FODMAP food lists and recipes. Monash also has Low FODMAP: The Cookbook, featuring over 100 recipes from dietitians and chefs.

Keep in mind that the diet isn’t intended to be followed indefinitely and should be done under the supervision of a registered dietitian to prevent nutrient deficiencies. Moon cautions, “A short-term low-FODMAP diet may help get symptoms under control, but it’s not a forever diet because it cuts out many healthful foods.”

4. Avoiding triggering foods

Over time, you may recognize that your symptoms are more frequent after eating certain foods. “Common triggers include fatty foods, caffeine, spicy foods, artificial sweeteners and processed foods,” says Clarke.

He also notes that there can also be a delay between an IBS flare-up and an instance of eating a trigger food. “It is easy to incorrectly blame whatever food was most recently ingested,” he explains, but flare-ups from trigger foods could be caused by foods that were eaten earlier during the day as well. Keeping a food and symptom journal can be helpful for identifying trends and triggers.

5. Stress relief techniques

“Stress relief techniques like mindfulness meditation, yoga, progressive muscle relaxation and guided imagery [may] reduce IBS symptoms by calming the gut-brain connection,” says Clarke. The digestive system and the brain are connected via a bidirectional pathway known as the gut-brain axis. This means that your gut health can affect your brain health and vice versa.

“I have treated thousands of patients with IBS since the 1980s with every available form of treatment,” says Clarke. “By far the most effective was identifying significant sources of past or present stress in a patient’s life and then addressing those successfully.” He acknowledges that this can be a difficult and lengthy course of action, especially for people with a history of complex trauma or adverse childhood experiences (ACEs). “The greatest challenge in this process is that patients often fail to recognize the magnitude of the stresses with which they are coping,” he explains. “But I have seen patients with years or even decades of severe symptoms improve remarkably with these concepts.”

Speaking with a therapist (online or in person) or simply breaking out your yoga mat and flowing through a 10-minute practice can make a world of difference in your stress levels. Drinking a stress-relieving tea, puttering in the garden or taking a walk outside are other simple ways to bring those cortisol levels down.

6. Therapy

Thanks to the role of the gut-brain axis, therapy could be a surprisingly powerful tool for IBS management. “Research suggests psychotherapy, such as cognitive-behavior therapy and mindfulness, may help adults with their symptoms,” says Moon.

Clarke adds that gut-directed hypnotherapy has “shown promise in alleviating symptoms by addressing the psychological aspects of IBS.” While the term “hypnotherapy” may be intimidating, it’s a gentle form of guided therapy and has been shown to be beneficial for people with IBS. As with any form of therapy, it’s important to work with a trained and qualified mental health professional. Apps like Calm Gut or Nerva can also be helpful additions to your care plan by providing guided meditations that you can do anywhere, anytime.

7. Exercise

Simpson recommends gentle movement as a way to help manage IBS symptoms — and research seems to support this as well. Regular physical activity may improve the microbial balance in the gut, which may help relieve symptoms. It can also help with stress management and mood, which could offer some relief of IBS symptoms through the gut-brain axis. Walking, yoga and other low-impact exercises may offer the most support for people with IBS, though what’s most important is finding an activity you enjoy and can do consistently. If you’re new to exercise, start slow and gradually boost the intensity as your fitness level improves. It’s also a good idea to check with your doctor before starting your new exercise routine.

8. Herbal remedies

Several herbal remedies may help with symptom relief for IBS. Here are a few that Clarke recommends:

• Peppermint: “Peppermint oil is known for its antispasmodic properties,” he says. This means peppermint oil may help the smooth muscles of the digestive tract to relax, allowing food to move through the digestive tract more easily. “Peppermint oil capsules or tea [may] reduce abdominal pain and cramping,” he adds. Just be aware that peppermint may cause side effects like heartburn.

• Ginger: He also explains that ginger tea and supplements may help to ease nausea and inflammation in the gut. Just note that there’s surprisingly little evidence to support the effectiveness of this home remedy for IBS.

• Fennel: Clarke also recommends fennel tea or seeds as they may help reduce gas and bloating, though more research is needed.

• Apple cider vinegar: “Diluted apple cider vinegar may help improve digestion when consumed with meals,” he says. However, it doesn’t take much — just a teaspoon or two diluted in a full cup of water (to help prevent acid erosion of soft tissues or tooth enamel). Again, research on apple cider vinegar for IBS is thin.

Keep in mind that herbal remedies aren’t safe or appropriate for everyone. Especially if you’re pregnant, breastfeeding or taking prescription medications, talk with a health care professional before taking herbal supplements — even something as seemingly innocuous as tea.

9. Digestive enzymes

Digestive enzymes are essential for breaking down food into smaller nutrients that can then be absorbed into the bloodstream. While the body makes its own digestive enzymes, these complex proteins are also available in supplement form. A few small studies suggest that digestive enzyme supplements may be helpful for people with IBS, especially for those with food intolerances like dairy. It’s generally recommended to take these supplements 30 minutes to an hour before a meal for best results. However, it’s important to note that research on digestive enzymes for IBS is limited, and these supplements shouldn’t be taken without talking to your doctor or other health care professional first.

If you get the green light to try a digestive enzyme supplement, Lifetime Health Digestive Enzymes is worth considering. It’s third-party tested by NSF International to ensure label accuracy, features multiple enzymes and is free of artificial additives or preservatives.

10. Medical treatment or further testing

IBS is a complex condition, and it can be hard to manage it on your own. If you suspect you have IBS or are unable to manage symptoms through diet changes alone, it’s a good idea to talk with a gastroenterologist. They can provide additional treatment options and order further testing to help rule out other digestive disorders that may have similar symptoms. “It’s important to rule out celiac disease or inflammatory bowel syndrome (IBD) so you’re addressing the right issues,” says Moon.

Meet our experts

• Maggie Moon, MS, RD, Los Angeles-based registered dietitian and author of The Mind Diet: 2nd Edition

• David D. Clarke, MD, board-certified specialist in internal medicine and gastroenterology, president of the Association for Treatment of Neuroplastic Symptoms and clinical assistant professor of gastroenterology emeritus at Oregon Health & Science University

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

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