- People with IBS have uncomfortable digestive symptoms like diarrhea, constipation or both.
- To ease discomfort, many people cut out certain foods, robbing them of key nutrients.
- Dietitians say a better first step is slowing down during meals to improve digestion.
A diagnosis of irritable bowel syndrome (IBS) may have you flipping your diet upside down trying to manage symptoms. “Too many people with IBS start by excluding foods,” says Kim Kulp, RDN. “Many try cutting out dairy or gluten, and when that doesn’t help, other foods are also eliminated. This can lead to a diet that’s lacking in a variety of nutrients, and still doesn’t manage symptoms.” So, this may not be the most effective first step toward feeling your best.
Instead, dietitians say, how you eat when you have IBS may be as important—if not more important—than what you eat. “As a dietitian specializing in IBS, one habit that I am constantly working with clients on is slowing down—especially at mealtimes,” says Kara Hochreiter, M.S., RDN, LD. And her colleagues agree. Whether you have IBS-C, IBS-D or mixed IBS, here’s how slowing down while you eat may help improve your IBS symptoms.
How Slowing Down at Mealtimes May Help IBS
Can Improve Gut-Brain Communication
When you’re eating in a stressed or rushed state, digestion can take a serious hit, thanks to the strong two-way connection between your gut and your brain. When you’re under stress, your brain shifts energy and blood flow toward vital organs and away from your digestive system. If you eat in this state, your digestion may slow down or become disrupted. Then, your gut sends those stress signals right back to your brain. For those who already struggle with IBS symptoms, the effects of stress can be even worse.
May Help You Tune into Your Body’s Stress Signals
Research shows that people with IBS may be more likely to rush through meals and chew their food less thoroughly. “When you’re eating in a rushed, distracted state, your body stays in fight-or-flight mode, which suppresses stomach acid, enzyme production and gut motility. This can result in more bloating, cramping, heartburn and unpredictable bowel movements,” says Hochreiter. Taking the time to slow down when you eat may help you better pick up on these signals before they escalate.
That said, this may be more easily said than done, since experiencing pain and discomfort after eating can likely exacerbate stress. “People with IBS are more likely to experience stress and anxiety around food because they know their history of food and gut symptoms, which continues the cycle of visceral hypersensitivity when eating,” says Nicole Ibarra, RD, LD.
Might Improve Digestion
“Something as simple as limiting distractions, chewing thoroughly and taking a few deep belly breaths before meals can help shift the body into rest-and-digest mode and dramatically reduce symptoms,” says Hochreiter. Planning plenty of time for your meals can also help. While it’s hard to do when you’re busy, dedicating 20 to 30 minutes for each meal may help you feel better after eating. Of course, long-term habits can be hard to break. If you could use more tips to help you slow down, these strategies can help.
Other Strategies to Manage IBS
In addition to working closely with your physician or a registered dietitian, experts recommend these top IBS management strategies to feel your best.
- Keep a food-and-symptom journal. Journaling what you eat and any symptoms you feel can help you identify potential triggers to better inform you before you start cutting foods out of your diet. “It’s one of the most powerful tools for taking control of symptoms and feeling better day to day,” says Jessie Winstead, RD, LD.
- Stay hydrated. Dehydration can slow digestion and make symptoms like constipation and gas worse. And, if you have IBS-D, staying hydrated is essential for replenishing lost fluids.
- Avoid skipping meals. Going too long between meals can send your nervous and digestive systems into overdrive. “Eating every three to four hours helps balance [the stress hormone] cortisol and your circadian rhythm, while preventing overeating and impulsively eating foods that are gut-irritating,” says Keelin Murphy, M.S., RDN.
- Add gentle movement. Just a 10- to 15-minute walk after a meal can help stimulate digestion and relieve numerous symptoms of IBS. In one small study, a short walk reduced burping, gas and abdominal pain as much as taking gut motility-stimulating medication. Plus, it relieved feelings of bloating and abdominal fullness at an even higher rate.
- Eat breakfast. “This early meal kick-starts digestion by triggering the gastrocolic reflex, which promotes regular bowel movements and supports smoother gut function all day,” says Katie Schimmelpfenning, RD. “It also provides steady energy and reduces stress on your digestive system, both key for managing IBS.”
- Practice relaxation techniques. “To calm the gut, we must first calm the whole system by incorporating habits that help to shift the body into parasympathetic ‘rest and digest’ mode,” says Hochreiter. “Breathwork, meditation, gentle movement like yoga or tai chi, and vagus nerve stimulation (like humming or gargling) are all simple yet powerful tools to help support that process.”
Gut-Healthy Recipes to Try
Our Expert Take
If you’re dealing with IBS, what you eat matters. But how you eat might matter even more. Simple changes like slowing down, chewing your food thoroughly and eating in a relaxing environment can go a long way in improving brain-gut communication, reducing stress, supporting better digestion and calming your symptoms. Combine this simple habit with personalized recommendations from a physician or registered dietitian so you can start feeling like yourself again soon.
