7 Ways To Prevent & Manage IBS + Why It's So Much More Common In Women

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects the small and large intestines, causing a variety of uncomfortable symptoms such as abdominal pain, bloating, and irregular bowel habits. While there is no definitive cure for IBS, several natural approaches can help prevent its onset or minimize the severity of symptoms.

It's worth calling out that IBS seems to be more prevalent in women1. The fluctuation of hormonal levels, especially during menstruation, menopause, and pregnancy, can significantly impact IBS symptoms. So, one of the first things I recommend to women looking to manage their IBS symptoms is to track how they change throughout the menstrual cycle. Some women experience worse symptoms during their periods—so managing stress, maintaining a balanced diet, and staying hydrated (especially before and during menses) can help alleviate symptoms during this time. Your digestive capacity may also become more limited or variable during your period, so it's important to focus on eating nutrient-dense, easily digestible foods.

Women may also experience changes in their digestive health and gut microbiome once they reach menopause. Consuming phytoestrogen-rich foods like soy, flaxseeds, and legumes can help mitigate these hormone-related symptoms.

Diet plays a significant role in the development and management of IBS. As an Ayurvedic clinician and scientist focused on the effects of diet on gut health and the microbiome, I always suggest patients prioritize getting enough fiber. A diet rich in soluble fiber can promote regular bowel movements and prevent constipation, a common trigger for IBS. Foods like oats, flaxseeds, and legumes are excellent sources of soluble fiber.

Research has shown that individuals with IBS often have an altered gut microbiota composition2, with an imbalance in the ratio of beneficial and harmful bacteria. This dysbiosis can lead to gut inflammation, increased gut permeability, and heightened sensitivity in the intestines—all of which are associated with IBS symptoms.

Probiotics work by restoring the balance of the gut microbiota and creating a favorable environment for the growth of beneficial bacteria. Eating probiotic-rich foods like yogurt, kefir, and fermented vegetables can help you maintain a healthy gut microbiome, potentially reducing your risk of IBS development.

For those already experiencing IBS symptoms, probiotics can also be an essential part of a comprehensive treatment plan. However, it's important to consult with a health care professional to determine the most suitable probiotic product and species for your specific symptoms and needs.

Adequate hydration is crucial for overall digestive health. Drinking enough water helps prevent constipation—a common trigger for IBS. Ensure you consume an appropriate amount of water daily to keep your digestive system functioning optimally.

Stress and anxiety can exacerbate IBS symptoms, and they may even contribute to the development of the condition10. Though managing stress can be easier said than done, engaging in mind-body practices such as yoga, meditation, and deep breathing exercises seems to have a positive influence on the gut-brain connection11.