IBS isn’t fixed with one supplement or one food rule. It’s managed step by step.

​Here are the 9 things you need to do to start taking control:

This means diagnosing IBS based on recognised symptoms, not guesswork or internet advice.

And not self-diagnose. Not Google. Not TikTok (or other socials). Not someone calling themselves a “gut specialist” with a weekend certificate - yes, you can get "qualified" that easily.
​
​*slapping head in hands. Sighs*

You can listen to our episode breaking down just how worrying this has become, and what to look out for here. 

IBS is NOT a diagnosis of exclusion. Your doctor will still check for red flags to make sure nothing important is missed. Thank goodness.

...Imagine if the doctor rodded that off - so many people would be cruising around with an undiagnosed condition that may only get picked up when it’s too late. 

That’s exactly why checking for red flags upfront matters.
​
​

IBS-D (diarrhoea), IBS-C (constipation), IBS-M (mixed diarrhoea and constipation), or IBS-U (unclassified).

Different patterns = different strategies. Treating IBS-C like IBS-D is a fast track to making things worse.


​

Your doctor checks for red flags at diagnosis. Things like unintentional weight loss, blood in your poo, diarrhoea that wakes you from sleep, anaemia. I cover red flags and alarm signs and symptoms here.

But you also need to know what your "normal" is, so you can see your doctor if anything changes.

If your IBS is out of control and all over the shop, then it's going to be more difficult to spot what's normal and what's not. Although, for example, blood in your poo is not normal - if you notice this, then you should see your doctor without delay.

IBS doesn’t mean you stop paying attention to your body.

But being overly focused on your gut symptoms and sensations isn't helpful either.

This is called "hypervigilance". Your brain becomes "overly obsessed" with monitoring your gut, constantly scanning for symptoms, pain, or discomfort.

And you can have an increased awareness of normal bodily sensations like normal digestion noises and rumbling, but seeing them as threats. This can make you feel more anxious or stressed, which can make symptoms worse, and then you're in a vicious cycle.


​

Track what you eat and drink, along with your sleep, stress, activity and routines. Doing this can help you spot triggers and patterns. And could help you decide what changes might improve your symptoms. This is as long as you know how to interpret your results.

You can also share your IBS diary with your doctor or dietitian. It helps them see what’s going on and saves you from trying to remember everything.

I've created a Men's IBS Journal here for you.

Everyone’s triggers are different which is why there isn’t a one-size-fits-all “solution”.

Your triggers might be foods, eating patterns, stress, poor sleep, dehydration. Or a combination of several things. A good IBS journal will help you with this.

How you eat often matters as much as what you eat (and how much). And when you eat.

Rushing meals, skipping meals, eating on the go, or having no routine can drive symptoms even when food choices are supposedly “perfect”.

Once you understand your triggers and foundations, the next step is execution.

That means making one clear change at a time, monitoring the response, and avoiding the chaos of trying everything at once. That's stressful and isn't helpful.

Use what you learn to refine the plan around you. Then commit to it.

Dipping in and out of trying shedloads of different things doesn't work and wastes your time, energy and money in the process.

IBS control comes from keeping what works, dropping what doesn’t, and following through long enough to see real change.

However, I don't want you committing to doing the wrong things. Like with losing weight - not eating anything for long enough will "work" but it's not a wise or healthy choice. And that's where it's wise to invest in the support of a qualified professional who actually knows what they're doing, and can make sure what you're doing isn't just benefitting your IBS but your overall health and wellbeing.

Tracking and identifying patterns is important, but it doesn’t automatically tell you what to change, what to prioritise, or what to ignore. And shedloads of people get this wrong.

Someone who has IBS will understand what it’s like to live with it, but that does not make them qualified to treat it or give advice (unless it's something like, go see a proper qualified health professional - that would be the right thing for them to do to best help you).
​
​And they could end up making things worse for you, just like you can if you try DIY’ing it.

You need someone trained in both nutrition and the gut-brain connection. They need to be able to interpret your data properly and apply evidence-based strategies to your unique situation. Not wing it! You deserve better than that.

​

When IBS is tackled properly, it stops running your life.