Living with IBS can feel like a never-ending rollercoaster. The discomfort, the constant guessing game with food, and the anxiety that comes with “what if I have a flare-up today?” — it can take a toll on both your body and your mind. But here’s the good news: IBS doesn’t have to control your life. With the right approach, you can find relief and enjoy food (and life!) again.
Did you know that as many as 15% of adults deal with some form of IBS? Yet so many people never think to reach out to a Nutritionist for support. A Nutritionist doesn’t just hand you a “diet plan” — they help you understand your unique body, pinpoint what’s triggering your symptoms, and give you practical tools to manage IBS naturally.
Keep reading to learn more about how a nutritionist can help you manage your IBS symptoms.
IBS: A Quick Breakdown
IBS, or Irritable Bowel Syndrome, looks different for everyone. For some, it’s chronic constipation (IBS-C). For others, it’s diarrhea (IBS-D). And for many, it’s a mix of both (IBS-M).
The root cause isn’t always clear, but it often has to do with the delicate gut-brain connection. Stress, food sensitivities, infections, or even how your GI tract nerves function can all play a role.
Here are some common symptoms you may experience if you have IBS:
- Constipation, diarrhea, or both
- Abdominal cramping or sharp pain
- Bloating and gas
- Burning or fullness after meals
- Stress or anxiety tied to food
Ask A Nutritionist: Top Tips for Managing IBS
Since IBS happens along your GI tract, it makes sense that what you eat has a huge impact. But instead of handing you a list of “off-limits” foods, let’s focus on what actually works to bring you relief.
#1 Keep a food journal
Think of it as detective work. Track what you eat, but more importantly, how you feel afterward. Do certain foods leave you crampy and running to the bathroom? Do others make you feel light and energized? Your body is giving you clues — your journal helps you spot the patterns.
#2 Space out your meals
Your gut needs time to process and reset. Aim for 3–4 hours between meals, avoid eating right before bed, and try not to graze all day. Of course, if you’re hungry, eat — but giving your GI tract some rest can go a long way.
#3 Explore low-FODMAP foods
High-FODMAP foods can be tricky for sensitive guts, while low-FODMAP options are gentler. Some easy swaps include citrus fruits, potatoes, carrots, leafy greens, lactose-free dairy, beans, tofu, and lean proteins. (Notice the focus on what you can eat? That’s how you make it sustainable.)
#4 Stay hydrated
Water keeps everything moving and supports your gut microbiome. Aim for at least 8–9 cups a day. Cutting back on alcohol and caffeine can also help, since they’re dehydrating and can worsen IBS symptoms.
#5 Prioritize self-care
Stress and IBS go hand in hand because of the gut-brain connection. Exercise, fresh air, journaling, meditation, or simply spending time with loved ones can all ease symptoms. Which self-care practices make you feel most grounded?
What Working With a Nutritionist for IBS Actually Looks Like
Here’s the part where so many people breathe a sigh of relief: you don’t have to figure this out alone. At Kate Brock Nutrition, we take a whole-self approach — because IBS affects both your body and your mental health.
1:1 Nutrition Counseling for IBS includes:
- Intuitive eating strategies — learning to listen to your body’s cues instead of following rigid food rules.
- Evidence-based education — understanding the gut-brain connection so you know why symptoms are happening.
- A personalized nutrition + supplement plan — no more guessing. You’ll know exactly what supports your body.
- Lifestyle recommendations — from exercise to self-care, we’ll help you put together a plan that feels doable.
And maybe the most important part? You’ll have human support. No amount of Googling or TikTok advice can replace having a Nutritionist in your corner, walking with you step by step.
Working with a Nutritionist: How We Can Help You Manage Your IBS
Here at Plenish Nutrition, each expert on our team is a master’s level nutritionist with advanced training in their specialty. When you work with us, you’ll receive evidence-based support that helps you gain a deeper understanding of your body.
We specialize in supporting women to use nutrition to manage a wide range of conditions, including IBS and we’ll pair you with the practitioner whose expertise suits you best—and make sure you feel like a perfect match.
You don’t have to navigate IBS alone! Working with one of our nutritionists can be truly life-changing by helping you take control of your health—and feel your best from the inside out.
Want to learn more about working with us? You can go here to book your complimentary call with us or go here to learn more about our services.
