6 Steps To Prevent IBS Flare-Ups
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Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal condition that affects up to 1 in 5 Australians. While IBS may not have a permanent cure, the good news is that with the right strategies, most people can significantly reduce the frequency and severity of flare-ups — and live relatively symptom-free.
Here are six evidence-based steps to help prevent IBS flare-ups, as recommended by specialist dietitians.
1. Identify Your Personal Triggers
Every person with IBS has a unique set of triggers — foods, stress, hormones, or lifestyle factors that set off symptoms. Identifying yours is the single most important step toward long-term relief.
A structured elimination and reintroduction process, guided by a specialist dietitian, is the most effective and evidence-based way to pinpoint your triggers without unnecessarily restricting your diet.
👉 Start identifying your triggers with The IBS Program — a dietitian-designed framework built to get you relief as fast and effectively as possible.
2. Follow a Low-FODMAP Diet Under Professional Guidance
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. In people with IBS, they can trigger bloating, abdominal pain, excess gas, diarrhoea, and constipation.
The low-FODMAP diet is one of the most well-researched dietary interventions for IBS, with studies showing symptom improvement in up to 75% of people. However, it is a short-term elimination protocol — typically 2–6 weeks — and should always be followed under the supervision of a specialist dietitian to ensure nutritional adequacy and correct reintroduction.
Helpful resources to get you started:
- 📋 Low FODMAP Food List — a comprehensive reference guide to high and low FODMAP foods
- 🍳 25 Low FODMAP Breakfasts — dietitian-approved breakfast recipes to make the elimination phase easier
👉 For a fully guided low-FODMAP journey with professional support, explore The IBS Program.
3. Eat Smaller, More Frequent Meals
Large meals can overwhelm the digestive system and trigger IBS symptoms. Eating smaller portions more frequently throughout the day — typically 4–5 smaller meals rather than 2–3 large ones — can help reduce the load on your gut and minimise symptom flare-ups.
Additional eating habits that support IBS management include:
- Chewing food slowly and thoroughly
- Avoiding eating on the go or under stress
- Not skipping meals, which can disrupt gut motility
- Limiting high-fat and heavily processed foods that can accelerate gut transit
4. Manage Stress Effectively
The gut-brain axis is well established in the scientific literature — stress and anxiety directly influence gut function and can trigger or worsen IBS symptoms. This is why stress management is a core component of any effective IBS treatment plan.
Evidence-based stress management strategies include:
- Diaphragmatic (deep) breathing — activates the parasympathetic nervous system and can reduce gut hypersensitivity
- Mindfulness meditation — shown in clinical trials to reduce IBS symptom severity
- Cognitive Behavioural Therapy (CBT) — particularly effective for IBS with a strong psychological component
- Yoga — combines movement, breathwork, and relaxation for a multi-modal approach
If stress is a significant trigger for you, this is addressed as part of a holistic approach within The IBS Program.
5. Exercise Regularly
Regular, low-to-moderate intensity exercise has been shown to improve gut motility, reduce constipation, lower stress hormones, and improve overall IBS symptom scores. A 2011 randomised controlled trial published in the American Journal of Gastroenterology found that physically active IBS patients had significantly greater symptom improvement than sedentary patients.
Good options for people with IBS include:
- Walking (even 20–30 minutes daily)
- Swimming
- Cycling
- Yoga or Pilates
- Light jogging
Note: Very high-intensity exercise can sometimes worsen IBS symptoms in sensitive individuals — start low and build gradually.
6. Review Your Medications
Certain medications are known to affect gut function and can contribute to or worsen IBS symptoms. Common culprits include:
- NSAIDs (e.g. ibuprofen) — can irritate the gut lining
- Antibiotics — can disrupt the gut microbiome
- Iron supplements — commonly cause constipation and bloating
- Some antidepressants — can affect gut motility
If you suspect a medication may be contributing to your symptoms, speak with your GP or specialist about alternatives or dosage adjustments. Never stop or change a prescribed medication without medical advice.
In Summary
Managing IBS is rarely about one single fix — it requires a personalised, multi-pronged approach that addresses diet, lifestyle, stress, and gut health together. The most effective outcomes come from working with a specialist dietitian who can tailor these strategies to your unique triggers and health history.
If you're ready to stop guessing and start getting real, lasting relief, The IBS Program is a proven, dietitian-designed framework that walks you through every step — from trigger identification to gut rebuilding.