on November 19, 2025
Living with irritable bowel syndrome (IBS) can be unpredictable, some days feel manageable, while others can be dominated by bloating, cramps or sudden urgency. While IBS varies from person to person, there are practical daily habits that can help improve comfort, reduce stress and give you a greater sense of control.
Here are some gentle, realistic tips you can start using today.
1. Start the Day Slowly (and Give Your Gut Time)
Many people with IBS notice their symptoms are worse in the mornings1.
Setting your alarm 10–15 minutes earlier can give you time to:
- Use the bathroom without rushing
- Have a calm breakfast
- Prepare for the day with less stress
A rushed morning often leads to a rushed gut.
2. Eat Regularly — Not Too Much, Not Too Little
Long gaps without food or very large meals can aggravate IBS symptoms. Instead2:
- Try to eat a healthy, balanced diet
- Keep a diary of what you eat to be aware of any triggers
- Eat slowly and chew well
- Avoid very fatty, spicy or greasy meals if they tend to trigger symptoms
3. Stay Hydrated (But Watch the Caffeine)
Staying hydrated is important for everyone. Water and non-caffeinated drinks can help keep digestion moving comfortably.
Did you know if you suffer from IBS you should avoid drinking more than 3 cups of tea, coffee or any other caffeinated drink2?
Try:
- Water throughout the day
- Herbal teas
- Limiting caffeine to mornings only
4. Keep a Simple Food & Symptom Diary2
You don’t need to analyse everything — just jot down:
- What you eat
- How you feel afterwards
- Any stress, sleep changes or unusual triggers
After a week or two, you’ll often spot patterns that help you understand your gut better.
5. Plan Ahead When You’re Out
A little preparation can dramatically reduce anxiety:
- Check where toilets are before leaving
- Keep a small “just in case” pouch (wipes, spare underwear, discreet bag)
- Allow yourself extra travel time
Often, the fear of symptoms is worse than the symptoms themselves, planning helps break that cycle.
6. Move Your Body (Gently Counts Too)
Research has shown that low to moderate activity can help to relieve symptoms3. So remember, you don’t need intense workouts, even small bursts of movement can support digestion and lower stress.
Try:
- A short walk
- Stretching
- Yoga or breathing exercises
- Standing up and moving every hour
Consistency matters more than intensity.
7. Manage Stress Like It’s a Symptom (Because It Is)
The gut and brain are closely connected, so stress can intensify IBS symptoms4.
Try adding calming habits such as:
- Slow breathing exercises
- Mindfulness apps
- A calming evening routine
- Saying “no” to unnecessary stressors
Even 5 minutes of calm can make a noticeable difference.
8. Protect Your Evenings for Better Sleep
Did you know that roughly half of people with IBS have sleeping difficulties including insomnia, waking up during the night, daytime sleepiness and feeling less rested5. Poor sleep can make IBS feel worse the next day.
Tips to improve your sleep quality6:
- Avoid heavy, rich or spicy dinners late in the evening
- Keep screens dim or off before bed
- Wind down with stretching, meditation or reading
9. Be Kind to Yourself on Flare Days
IBS is a medical condition, not a personal failing.
On difficult days:
- Adjust your plans if you need to
- Eat foods you know you tolerate well
- Use heat packs for cramps
- Rest without guilt
Listening to your body is an act of control, not defeat.
10. Know When to Get Medical Advice
While IBS is common, certain symptoms should be checked by a GP, such as:
- Unexplained weight loss
- A change in your bowel habits thsta lasts more than 6 weeks
- A swelling or lump in your back passage
- Bleeding from your back pssage
Bringing It All Together
Staying comfortable with IBS isn’t about doing everything perfectly, it’s about building gentle habits that support your body, reduce stress and make daily life easier.
Small changes really can add up to big improvements in how you feel.
References
1. https://www.healthline.com/health/irritable-bowel-syndrome/ibs-in-the-morning
2. https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/
3. https://www.healthline.com/health/digestive-health/ibs-and-exercise#exercise-as-a-trigger
4. https://www.bladderandbowel.org/news/vicious-circle-ibs-and-stress/
