Top 10 Strategies to Reduce Bloating and Manage IBS From a Gut Health Dietitian

These are my tried-and-tested evidence-based methods for reducing IBS symptoms, including bloating, gut-pain, and irregular bowel motions. IBS is a complex disorder and no single approach works for everyone. However, research and clinical experience show that certain lifestyle and nutrition strategies can significantly improve IBS symptoms for many. Here are the key foundations I recommend for effective, long-term IBS management that don’t involve the low FODMAP diet.

1. Eat Slowly & Mindfully

• Your gut loves regularity, so focus on eating regular meals and snacks at the same time every day. Consistency is key.

• Avoid gaps longer than 4-5 hours without food. These long gaps can disrupt your gut’s natural rhythm and lead to an increase bloating, constipation and often it can feel really uncomfortable when we do finally eat a meal.

• Eat slowly and take time to chew your food thoroughly. We have digestive enzymes in our saliva that help with digestion before the food reaches the stomach.

2. Limit these common trigger foods:

• Alcohol

• Coffee (particularly for IBS-D)

• Spicy foods

• Chewing gum

• Fizzy or carbonated drinks

• High fat foods (e.g. takeaways and deep fried foods)

3. Two Kiwifruit a Day, Keeps the Constipation Away…

The combination of fibre and the actinidin enzymes in kiwifruit supports regular bowel movements and is especially helpful for those suffering from IBS-C or constipation. If kiwifruit isn’t in season, Gut Comfort, Phloe or Kiwicrush are other great alternatives.

4. Keep Hydrated

• Aim for 1.5 - 2.5 L of fluid per day

• Water is always best, however some other hydrating fluids include herbal or fruit teas, small amount of diluted fresh orange or cranberry juice, and water flavoured with fresh mint, lemon or orange slices.

5. Regular Movement

• Daily movement is important to support regular bowel movements as well as providing a dose of feel-good endorphins to support mental health and reduce stress, which has flow on benefits for your gut-brain connection and reducing IBS symptoms.

• Prioritise gentle movement such as yoga, walking and stretching for bloating relief

• Limit strenuous exercise that can increase stress hormones in the body and exacerbate IBS symptoms.

6. Support the Gut-Brain Axis

• Research shows that just 10 minutes per day of deep breathing can significantly calm your nervous system, improve your gut-brain connection and reduce IBS symptoms.

• Sleep is key when it comes to managing stress and looking after your gut health. Aim for 8 hours of beauty sleep per night.

• Consider gut-directed hypnotherapy such as the Nerva app. I can provided discounted membership options for my clients - please enquire here if you are interested in working together.

7. Use Probiotics Strategically

• Probiotics from foods are a great place to start to support your microbiome and improve your gut health. Foods such as yoghurt, kefir or sauerkraut contain probiotics.

• For probiotic supplements, it’s important to choose a probiotic specific to your type of IBS and gut symptoms. This is something I can support you with when we work together.

8. Feed Your Gut Microbiome

• Your healthy gut bacteria need food to survive, thrive and diversify, which is where plant foods come in.

• The general recommendation is to aim for 25 - 35g of fibre per day

• Include 30 different types of plant foods per week including fruits, vegetables, nuts, seeds, grains, herbs and spices.

9. Peppermint tea

Peppermint contains an substance called menthol which relaxes the smooth muscles in your gut. Drinking peppermint tea can help calm your gut, reduce gut pain, and ease cramps. Drinking peppermint tea is also a nice ritual to add to your day to reduce stress and help increase your fluid intake.

10. Understand your Individual Triggers

• It’s important to remember that IBS is highly individualised. What works for someone else may not work for you.

• Keeping a food and symptom diary can help you identify patterns and is useful to show your GP, gastroenterologist, or dietitian.

Consistent habits with food and lifestyle changes can make a significant difference to improve IBS symptoms and quality of life. By focusing on eating patterns, hydration, gentle movement, plant diversity, gut–brain strategies, targeted probiotics and understanding your own triggers, you can build a strong foundation to manage your IBS symptoms and optimise your gut health long-term.

For personalised IBS nutrition and dietitian support, I can tailor a plan that works for your body, nutritional needs and your lifestyle.