If you’ve ever felt your stomach expand like a balloon after eating, you’re not alone. Bloating affects countless women, and when coupled with irritable bowel syndrome (IBS), it can feel overwhelming. The truth is, while IBS impacts 1 in 10 people and manifests differently for everyone, there are specific lifestyle changes that often go unnoticed—yet can make a profound difference in managing your symptoms.
IBS is more than just a digestive issue. It’s described as a disorder of the gut-brain axis, highlighting the intricate connection between our emotions, stress levels, and digestive health. There are four main types: IBS-C (constipation-predominant), IBS-D (diarrhoea-predominant), IBS-M (mixed), and IBS-U (unclassified when symptoms don’t fit other categories).
While there’s no one-size-fits-all approach to managing IBS, certain foundational habits can significantly ease bloating and restore digestive balance. Let’s explore these evidence-based strategies that work with your body, not against it.
First Things First: Ruling Out Red Flags
Before diving into lifestyle changes, it’s crucial to ensure we’re not missing something more serious. Certain symptoms require immediate medical attention—what we call “red flags.” These include:
- Blood in stools
- Unexplained weight loss
- Symptoms that appear overnight
- Family history of bowel cancer
- A lump in the abdomen
- New onset of symptoms around menopause
Additionally, it’s important to rule out conditions that commonly masquerade as IBS, including celiac disease, microscopic colitis, endometriosis, bile acid diarrhoea, eating disorders, SIBO (small intestinal bacterial overgrowth), and histamine intolerance.
THIRD SISTER TIP: TRUST YOUR INSTINCTS
If something feels different or concerning about your symptoms, don’t hesitate to seek professional guidance. Your intuition about your body matters.
7 Essential Habits to Transform Your Bloating and IBS
1. Hydrate Strategically Throughout the Day
The first foundational change involves rethinking how you drink water. Many women tell me they’re consuming 1.5-2 litres daily, but when I dig deeper, they’re often drinking most of it in one sitting—usually trying to “catch up” later in the day.
Strategic hydration means sipping consistently throughout the day rather than chugging large amounts at once. This approach helps prevent bloating while maintaining proper stool consistency and preventing constipation.
2. Meet Your Fibre Requirements Thoughtfully
In our protein-obsessed culture, we’ve forgotten about fibre—one of our most powerful digestive allies. Most UK adults fall short of the recommended 30 grams of fibre daily, yet this macronutrient is essential for digestive health.
Remember the acronym BGBGS: Beans, Greens, Berries, Grains, and Seeds. These foods provide the bulk needed for healthy bowel movements while feeding beneficial gut bacteria, nurturing a strong gut barrier.
Here’s what many don’t realise: even if you experience diarrhoea, additional fibre can actually help regulate your symptoms. The key lies in introducing it gradually and choosing the right types.
THIRD SISTER TIP: START SLOW WITH FIBRE
Increase fibre intake by just 5 grams per week. Sudden changes can worsen bloating temporarily, so patience pays off.
3. Embrace Movement That Feels Good
Movement doesn’t require expensive gym memberships or gruelling workouts. For digestive health, gentle, consistent movement often works better than intense exercise, which can sometimes trigger IBS symptoms.
Think walking to the shops, taking stairs instead of lifts, stretching during TV time, or dancing in your kitchen. Movement stimulates digestive transit and helps release trapped gas that contributes to bloating.
4. Harness the Power of Kiwis and Psyllium Husk
While I don’t typically believe in “superfoods,” kiwis and psyllium husk deserve special recognition in the IBS world. A 2025 review shows that eating 2 kiwis daily can be as effective as psyllium husk for managing chronic constipation.
For psyllium husk, start with half a teaspoon in the morning, gradually building to two full teaspoons (5-10 grams total)—one morning, one afternoon. Always mix with plenty of water and introduce slowly to avoid initial bloating.
5. Slow Down Your Eating Pace
How we eat often matters as much as what we eat. In our fast-paced lives, we’ve developed a habit of rushing through meals, but eating too quickly causes us to swallow excess air—a direct contributor to bloating.
Try putting your fork down between bites, chewing thoroughly, and creating a calm eating environment. Your digestive system will thank you.
6. Address Stress and the Gut-Brain Connection
This sounds simpler than it is, but managing stress forms the second half of the gut-brain axis. High stress levels directly correlate with increased IBS symptoms and bloating episodes.
Effective stress management techniques include cognitive behavioural therapy (CBT), hypnotherapy, meditation, and in some cases, medication. The key is finding what resonates with your lifestyle and personality.
THIRD SISTER TIP: START WITH 5 MINUTES
Begin with just 5 minutes of deep breathing or meditation daily. Small, consistent practices often create more lasting change than ambitious routines you can’t maintain.
7. Prioritise Quality Sleep
Perhaps the most underestimated factor in digestive health is sleep. Adults need 7-9 hours nightly, yet many of us consistently fall short. Poor sleep creates a cascade effect: increased stress and anxiety, cravings for processed foods, higher caffeine and alcohol intake—all of which irritate the gut and worsen bloating.
Quality sleep helps regulate the hormones that control hunger, stress response, and digestive function. When we’re well-rested, we make better food choices and our bodies can focus on healing and repair.
Implementing Lasting Change
Real transformation happens gradually, not overnight. Choose one habit from this list and commit to it for 1-2 weeks before adding another. Notice which changes have the most impact on your symptoms—everyone’s body responds differently.
Keep a comprehensive 7-day diary tracking food, symptoms, sleep quality, stress levels, and movement. This information becomes invaluable when working with a healthcare provider and helps you identify your personal triggers and supporters.
When to Seek Professional Support
If you’ve given these strategies a genuine try for several weeks without improvement, it’s time to reach out for personalised guidance. Working with a registered dietitian who specialises in digestive health can help identify your unique triggers and create a tailored plan that fits your life – find out how an IBS Dietitian can help you.
Remember, managing bloating and IBS isn’t about perfection—it’s about progress. Every small step toward better digestive health is worth celebrating. Your journey is unique, and with the right support and strategies, you can find relief and reclaim your confidence around food and your body.
The Takeaway
Bloating and IBS don’t have to control your life. While the path to digestive wellness isn’t always linear, these seven evidence-based strategies offer a solid foundation for healing. Focus on one change at a time, listen to your body’s responses, and remember that sustainable health is built on consistency, not perfection.
If you’re ready for personalised support in managing your digestive health, I’d love to guide you through this journey. Consider booking a consultation to explore how we can create a plan that feels both realistic and transformative for your unique needs.
