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.
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​*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 only gets picked up when it’s too late. 

That’s exactly why checking for red flags upfront matters.
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IBS-D, IBS-C, IBS-M, or IBS-U.

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.

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.

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

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.

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.

How you eat often matters as much as what you eat. And how much 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.

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

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

Dipping in and out of trying shedloads of different things doesn't work and isn't helpful.

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. 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.

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