IBS, Bloating and Regular Bowel Function

Irritable Bowel Syndrome (IBS) is a common gastrointestinal condition that affects an estimated 11% of the global population. It is considered a functional disorder, meaning it impacts how the gut works without showing visible signs of damage in medical tests. The condition is characterised by a range of symptoms, including abdominal cramping, bloating, constipation, chronic diarrhea, or alternating episodes of both. These symptoms often come and go, varying in severity and duration from person to person.

Although the exact cause of IBS remains unclear, several contributing factors have been identified. Gut dysbiosis, which refers to an imbalance in the gut microbiome, is frequently associated with IBS. This imbalance may reduce microbiome diversity and disrupt normal digestive function. Some studies also suggest a link between IBS and increased intestinal permeability, often referred to as “leaky gut.” This condition may allow unwanted substances to pass through the gut lining, potentially contributing to low-grade, chronic inflammation in the digestive tract.

The gut-brain axis, a communication network between the digestive system and the central nervous system, also appears to play a role in IBS. Stress and emotional well-being are closely connected to gut health, and many individuals with IBS report that symptoms may worsen during times of heightened stress. Interestingly, the gut is known to produce a significant portion of the body’s neurotransmitters, further highlighting the complex relationship between mental and digestive health.

Although IBS is not life-threatening, it can significantly affect quality of life due to its chronic and unpredictable nature.

• Abdominal pain or cramping (often relieved by a bowel movement)
• Bloating or a feeling of fullness
• Constipation (infrequent, hard, or difficult-to-pass stools)
• Chronic diarrhea (frequent, loose, or urgent stools)
• Alternating constipation and diarrhea
• Excess gas or flatulence
• Mucus in the stool
• Changes in bowel habits (e.g., urgency, incomplete evacuation)
• Nausea
• Fatigue
• Disrupted sleep
• Worsening of symptoms after eating
• Relief of symptoms after a bowel movement

Not everyone experiences all symptoms, and they may come and go or vary in intensity.

• Family history of IBS or other gastrointestinal disorders
• History of gastrointestinal infections (e.g. food poisoning or gastroenteritis)
• Chronic stress or anxiety
• Early life stress or trauma
• Imbalanced gut microbiome (gut dysbiosis)
• Food sensitivities or intolerances
• Female sex (IBS is more commonly reported in women)
• Hormonal fluctuations (e.g. during menstruation)
• Sedentary lifestyle
• History of antibiotic use, which may disrupt gut flora
• Other functional disorders such as fibromyalgia or chronic fatigue syndrome
• Poor sleep or irregular sleep patterns

In the Expert Advice section below, you’ll find trusted, evidence-based guidance on managing IBS symptoms, constipation, and chronic diarrhea. From understanding possible root causes to exploring the role of supplements, nutrition, and lifestyle changes, these resources are designed to support you with clear, practical information tailored to gut health.

If you suffer from constipation, the Eat Burn Sleep Lifestyle will help you have regular bowel movements in time as it improves your gut bacteria and restores balance in the digestive tract.

Constipation isn’t good for you and can lead to higher toxins in your system. When stools aren’t excreted normally, the toxins they contain can leak back from the bowels into the bloodstream. This gives extra work for the liver, which has to remove those toxins from your body. It is important to keep a healthy liver for hormonal balance, weight loss, healthy blood production, and many more functions. The liver is the organ that performs the most functions in the body, so it is essential to keep it healthy and avoid overloading it with toxins.

Increasing your fiber intake (from the green lists) can help you go to the bathroom regularly. Cooked vegetables are even better as they are easier to digest.

• Movement: Try and walk daily as it helps with gut motility and regular bowel movements. Follow the advice in the Walk section
• Hydration: You’re much more likely to be constipated if you aren’t hydrated properly, so make sure to follow the hydration advice. This is particularly true if you take a collagen supplement, so drink enough water and spread it out during the day. This recent study (2021) looks at all the factors associated with constipation in adults.

• You can also have magnesium citrate powder in the evening, which helps loosen the bowels. Have a tablespoon in powder form mixed with warm water, and drink it before bed.
• Another good tip is to mix 1 or 2 tablespoons of milled flax seeds with a bit of water in a glass before going to bed. Place it in the fridge and have the mixture first thing upon waking with a large glass of water. Drink more tea / herbal tea and wait 30 minutes before eating. Flaxseeds are high in fiber and omega-3 fatty acids, which have anti-inflammatory properties. Use them milled so absorption of the fatty acids is optimal.
• Using psyllium husks is a great tool to naturally increase bowel movements and improve your health. They have been linked to a healthier gut, healthier weight, lower cholesterol levels, and healthier blood sugar levels. The best way to have them is twice a day. Use powdered psyllium husks that do not have added sweeteners to them. They do not taste great, but there’s a way to do it, which makes it easier to have them. Mix one to two tablespoons with very little water and drink it quickly. Follow with two large glasses of water as they swell in the stomach and will not only not work but make you dehydrated if you do not drink enough water when taking them. I advise taking them in the morning, before breakfast or between meals, and in the evening, before dinner or right before bedtime. The added benefit is that they are a natural appetite regulator too! Again, hydration is extremely important, as increased fiber intake without adequate hydration can make you more constipated.

Only use one of the above tips to help relieve your constipation, but not all of them on the same day!

If you suffer from chronic diarrhea that’s not been linked to a specific diagnosis, the best way to improve your symptoms is to follow the EBS lifestyle and improve your gut bacteria. The cause of chronic diarrhea in adults is often inflammatory bowel syndrome (IBS), so follow the advice in the IBS section linked here.

Reduce your intake of raw vegetables and prefer cooked foods as they are easier to digest. You shouldn’t completely stop raw vegetables and can continue consuming low-sugar fruits, per the meal planner. However, salads and crudités can lead to bloating and diarrhea if your gut flora isn’t optimal. Wait to have regular bowel movements before increasing your intake of raw vegetables and salads.

Keep adequate hydration levels, following the hydration advice, as loose bowels can leave you dehydrated.

Notice what upsets your digestive system and try to remove those foods. If you run to the bathroom after eating certain foods, try and remove them until your digestive health is improved. You can reintroduce them slowly when you are better, as long as your body tolerates them.

Collagen hydrolysate powder can really help to rebuild your gut lining and improve leaky gut syndrome, as well as reduce the occurrence of loose bowel movements. Mix a tablespoon twice daily with shakes, soups, or herbal teas. Make sure to keep good hydration levels when you take it, or it could make you constipated!

Using psyllium husks is an excellent tool for reducing diarrhea and improving your health. They work for both constipation and diarrhea as they help regulate bowel movements. They have been linked to a healthier gut, healthier weight, lower cholesterol levels, and healthier blood sugar levels. The best way to have them is twice a day. Use powdered psyllium husks, which do not have added sweeteners to them. They do not taste great, but there’s a way to do it, which makes it easier to have them. Mix one to two tablespoons with very little water and drink it quickly. Follow with two large glasses of water as they swell in the stomach and will not only not work but make you dehydrated if you do not drink enough water when taking them. Take them in the morning, before breakfast or between meals, and in the evening, before dinner or before bedtime. The added benefit is that they are a natural appetite regulator too!

You can use both tips above simultaneously. Add collagen powder to your diet and use powdered psyllium husks as a natural supplement to reduce the occurrence of diarrhea until you feel better. Make sure to drink plenty of water, as both supplements require it.

Check out the IBS & Digestive Issues Masterclass for more information.

Listen to Yalda discuss gut health with renowned experts Dr. Grover and Dr. Shidwari at Lanserhof At The Arts Club, London’s leading private wellness clinic.

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