Gut feeling gone wrong? What to know about IBS and how to keep it in check
Image: Cottonbro studio/ Pexels
Have you ever found yourself clutching your stomach in pain after a stressful day, or scanning the menu for something 'safe' at a restaurant, worried about what your gut might do next?
If so, you're not alone. Irritable Bowel Syndrome (IBS) is a chronic, often misunderstood condition that's far more common and disruptive than most people realise.
According to the International Foundation for Gastrointestinal Disorders, IBS affects 10-15% of the world's population, yet its invisible symptoms can leave many feeling isolated and frustrated.
But IBS isn't just about digestive troubles. It's about living in a body that sometimes feels unpredictable, in a world that expects you to keep up no matter what.
So, what does IBS look like in real, everyday life, and how can you take back control?
IBS isn't a 'one-size-fits-all' diagnosis. One day, you might feel perfectly fine; the next, you're doubled over with abdominal pain, bloating, diarrhoea, or constipation, sometimes all in the same week.
Dr Maré Du Plessis, a gastrointestinal specialist at Mediclinic Milnerton in Cape Town, points out, 'IBS typically follows a pattern of remission and flare-ups throughout life. While symptoms can improve with age, lifestyle factors play a massive role in how often and how severely they strike.'
IBS is twice as common in women as in men, and it often flares up during times of hormonal changes, like menstruation or perimenopause. The unpredictability can make even simple plans feel daunting, affecting your work, social life and emotional well-being.
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According to the International Foundation for Gastrointestinal Disorders, IBS affects 10–15% of the world's population, yet its invisible symptoms can leave many feeling isolated and frustrated.
Image: cottonbro studio/pexels
Why does IBS happen?
The short answer? It's complicated. Experts agree that IBS is multifactorial, meaning there's no single cause.
Here's what researchers and real people are noticing:
Gut-brain connection: Stress, anxiety, and depression aren't just 'in your head'; they can directly trigger gut symptoms. Studies show that emotional distress can disrupt communication between your brain and digestive tract, making symptoms worse-gut sensitivity:
Many people with IBS have a more reactive digestive tract. Something as simple as a change in diet or a stressful event can throw the system off balance.
Microbiome imbalance: The bacteria in your gut play a huge role. Alterations in your microbiome (from antibiotics, illness, or diet) can set the stage for IBS
Food triggers: Foods high in FODMAPs (certain carbs found in dairy, wheat, some fruits and veggies) can cause severe bloating and pain. Keeping a food diary can help you spot your personal triggers
Food sensitivities: Dairy, gluten, and high-FODMAP foods (certain carbs found in many everyday foods) are common triggers.
Past infections: Sometimes, a stomach bug can kickstart a lifetime of IBS. It's rarely just one thing; often, it's a perfect storm. As Du Plessis notes, 'Untreated anxiety and depression can worsen symptoms, and women in particular seem to be more vulnerable.'
How do you know it's IBS and not something else?
IBS mimics lots of other issues, so seeing a specialist is key. It's crucial to rule out conditions like Crohn's disease, ulcerative colitis, or even colorectal cancer. Tests like ultrasounds, colonoscopies, or gastroscopies might be recommended not to scare you, but to make sure you're getting the right treatment.
Taking control: What really works?
1. Diet is your first line of defence: Forget one-size-fits-all diets. IBS triggers are deeply personal. However, many find relief by:
Limiting high-FODMAP foods like onions, garlic, apples, and wheat Staying hydrated is crucial.
Adding soluble fibre (think oats, psyllium husk) to ease both diarrhoea and constipation.
Avoiding gas-producing veggies (think broccoli, cauliflower) if they worsen your symptoms.
2. Movement matters: A simple 30-minute walk each day can work wonders: Exercise helps your gut 'move' and can ease anxiety, two wins in one.
3. Make it a routine: Your body and bowels love routines. Dr. Du Plessis advises setting a fixed time each day for a bathroom break. 'It can take 7-10 days to establish, but it's one of the most effective ways to manage symptoms.
4. Mind your mind: Therapy, mindfulness, or even medication for anxiety and depression can have surprising benefits for your gut. The conversation between your brain and your gut is real, so treat both with care
5. Get your sleep sorted: Insomnia makes IBS worse. Regular exercise, limiting screens before bed, and sticking to a sleep schedule can help.
Living with IBS means listening to your body and sometimes, pushing back against the shame and isolation that can come with it. It's about experimenting, tracking what works and building small, sustainable habits.
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