The first thing I learned (from doctors and my own experience) is that there’s no single test that proves IBS. Doctors usually rule out other conditions first (like celiac disease or inflammatory bowel disease) and then diagnose based on symptoms and medical criteria.
After I got diagnosed, I made a few small changes in my life that helped. Here’s what actually worked for me:
-
Changing my diet slowly
I didn’t change everything at once. I started by cutting back on foods that I noticed caused bloating or pain, like dairy at times, some fruits, and legumes. Some people benefit from the Low FODMAP diet (which reduces certain fermentable carbs). There’s medical evidence that it helps many people when followed properly, ideally with guidance from a dietitian. Personally, I felt noticeably better after eliminating certain foods for a while and then trying them again slowly. -
Organizing meals and portions
I switched to smaller, more frequent meals instead of one large meal. That helped reduce the feeling of fullness and bloating. I also drank enough water and cut down on caffeine and fizzy drinks. -
Light exercise and movement
Walking after meals and doing light breathing/relaxation exercises helped reduce tension and improved how I felt. Stress and the body are connected — when I was less stressed, symptoms were milder. -
Managing stress
I tried breathing exercises and focused on not obsessing over the symptoms — when I relaxed more, flare-ups reduced. This ties into what specialists call the “gut–brain connection.” -
Medication and medical follow-up when needed
Sometimes I needed medicine for the symptoms (for constipation, diarrhea, or pain). Doctors usually choose treatment based on the type of IBS you have (IBS with constipation vs. IBS with diarrhea). It’s important not to take medication randomly without medical advice.
What I do NOT recommend:
-
Don’t start a strict diet on your own without professional advice, some diets can remove important nutrients if followed long-term without supervision.
-
Remember everyone’s different; what worked for me might not help someone else, and vice versa.
My practical takeaway, in plain words:
-
Diagnosis is usually by ruling out other causes and watching symptoms.
-
Small diet changes (trying a Low FODMAP approach gradually) + better lifestyle habits + stress management often produce real improvement.
-
Medications can help but should be used according to your symptoms and under a doctor’s supervision.
If you want more of my experiences, recipes, daily routines that helped me, or ideas for talking to doctors, follow me. I’ll share simple tips and things that actually worked without overcomplicating it.