Living with irritable bowel syndrome (IBS) can be challenging, especially when you get sudden and extreme attacks of abdominal pain. You might also become agitated because of the sudden urge to find a bathroom when you are out.
Some people try supplements such as MegaMucosa, but no supplement is proven to treat IBS. There often isn’t just one thing that will help with IBS symptoms but instead, a combination of things is needed. These six practical tips will help you deal with different irritable bowel syndrome symptoms.
Use hot water bags to calm the spasms
IBS can cause sudden spasms and pain in the abdominal area. Apply the mild heat of electrical heat pads or hot water bags to soothe the pain. The gentle heat helps to relax the muscles of the colon and reduces spasms and cramps. The heat will improve the blood flow and give a soothing and relaxing feeling that will distract you from the pain.
Use fresh ingredients for cooking meals
Food plays a vital role in reducing IBS symptoms. If you are experiencing IBS symptoms, it’s best to avoid processed food, as it can worsen your symptoms.
Instead, cook homemade food with lots of veggies and fresh ingredients. That way, you can get essential nutrients that help keep your gut healthy. Switching to healthy food habits may help you manage your symptoms.
Use mucosal support supplements
The mucosal system plays a crucial role in maintaining gut health. It creates a mucosal barrier that lines the digestive tract.
Mucosal support supplements like MegaMucosa are sold for gut health, but no supplement is proven to treat IBS. Talk to a doctor before you take a supplement.
Try a low FODMAPs diet
A low FODMAP diet is low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). FODMAPs can be present in various foods, including cereals, vegetables, fruits, and dairy products. Read more about Get rid of Cankles; 4 effective exercises
You can try a low FODMAP diet with help from a dietitian to find which foods trigger your symptoms. Avoid high FODMAPs food like garlic, asparagus, mushrooms, kidney beans, etc. Instead, include low FODMAP food like bean sprouts, okra, olives, chives, carrots, etc.
Drink IBS-friendly teas
Sipping a calming cup of tea may help ease IBS spasms and cramps. Peppermint tea is often suggested for IBS, but black and green tea contain caffeine, which can trigger symptoms in some people. Peppermint oil capsules are a treatment that NICE recommends for IBS pain and bloating.
Say no to high-fat meals
Reducing fat in your diet may help if you have IBS-D (irritable bowel syndrome with diarrhea). In people with IBS-D, high-fat meals can worsen diarrhea and bowel urgency. In people with IBS-D, high-fat meals can lead to cramping and diarrhea.
Dealing with irritable bowel syndrome can be painstaking, especially when you don’t know what to do. It’s always best to get medical advice from a doctor before you change your diet or start a supplement.
What Is IBS?
According to the NHS, irritable bowel syndrome (IBS) is a common condition that affects the digestive system. It causes stomach cramps, bloating, diarrhoea, and constipation. The exact cause is not known. IBS is a long-term condition, but its symptoms can come and go. Certain foods and stress can make symptoms worse. IBS is not the same as inflammatory bowel disease. It does not damage the bowel or raise the risk of bowel cancer.
The Low FODMAP Diet, Done the Right Way
A low FODMAP diet is low in fermentable carbohydrates, not low in fat or high in protein. According to the NHS, the diet has three phases: first, foods high in FODMAPs are cut out for a short time; then foods are added back one at a time to find the triggers; then a personal long-term diet is built. The NHS advises that a low FODMAP diet should be done with help from a dietitian. A dietitian uses the Monash University FODMAP guide, which tests foods in a lab. Some foods in this post’s lists are wrong: ginger is low in FODMAPs, while beetroot and broccoli can be high in FODMAPs in larger servings. Always check the Monash guide or ask a dietitian.
Peppermint Oil and Other Treatments
According to the UK National Institute for Health and Care Excellence (NICE), peppermint oil capsules are a recommended treatment for the abdominal pain and bloating of IBS. NICE also recommends antispasmodic medicines for cramps. Talking therapies such as cognitive behavioural therapy and gut-directed hypnotherapy can help some people with IBS. These treatments should be discussed with a doctor. No supplement, including mucosal support products, is proven to cure IBS. The FDA has not approved any supplement as a treatment for IBS.
Keep a Food and Symptom Diary
According to the Mayo Clinic, keeping a food diary can help a person find which foods trigger their IBS symptoms. Write down what you eat and drink, and note any symptoms and when they start. Over a few weeks, patterns may appear. Common triggers include fatty foods, caffeine, alcohol, fizzy drinks, and large meals. The NHS advises eating regular meals, not skipping meals, drinking enough fluids, and limiting caffeine and alcohol. Soluble fibre, found in oats, can help some people, but fibre should be added slowly.
Stress, Sleep, and Exercise
According to the Mayo Clinic, stress can make IBS symptoms worse. Regular exercise, good sleep, and relaxation can help. According to the CDC, adults should aim for at least 150 minutes of moderate physical activity each week, such as brisk walking. The NHS also advises trying to relax and getting enough sleep. Deep breathing and gentle exercise such as walking or yoga may help. These steps support general health. They do not replace medical care.
When to See a Doctor
According to the NHS, a person should see a doctor if they have blood in their stool, weight loss they cannot explain, a fever, or symptoms that start after the age of 60. A family history of bowel cancer or inflammatory bowel disease is also a reason to seek care. A doctor can check that the symptoms are IBS and not another condition. A doctor can also refer a person to a dietitian.
Frequently Asked Questions
What is IBS?
According to the NHS, IBS is a common condition that affects the digestive system. It causes stomach cramps, bloating, diarrhoea, and constipation. The exact cause is not known.
What is a low FODMAP diet?
It is a diet low in fermentable carbohydrates, done in three phases. According to the NHS, it should be done with help from a dietitian, using the Monash University FODMAP guide.
Does peppermint oil help IBS?
According to NICE, peppermint oil capsules are a recommended treatment for the abdominal pain and bloating of IBS. Talk to a doctor before you take them.
How can a food diary help?
According to the Mayo Clinic, a food diary can help a person find which foods trigger their IBS symptoms. Write down what you eat and drink and note any symptoms.
When should I see a doctor about IBS?
According to the NHS, see a doctor if you have blood in your stool, weight loss you cannot explain, a fever, or symptoms that start after the age of 60.
Disclaimer: This guide is for general information only. It is not medical advice and it does not replace care from a doctor. This guide gives no medical advice for readers. Talk to a doctor or a dietitian before you change your diet or start a supplement.
Last Updated: 6 November 2026