What is IBS? Understanding Irritable Bowel Syndrome
April is IBS Awareness Month, a time dedicated to shedding light on a condition that affects an estimated 1 in 7 people worldwide. Yet, despite how common it is, Irritable Bowel Syndrome (IBS) often remains misunderstood, misdiagnosed, and, for many, mismanaged. If you’ve ever been told, “It’s just stress,” or left a doctor’s office without answers despite persistent gut symptoms, you’re not alone.
IBS isn’t just about an upset stomach. It’s the discomfort that keeps you from social events, the unpredictability that makes travel stressful, and the fatigue that comes from trying every “gut-friendly” food without lasting results. It’s the mental weight of not knowing how your body will react from one day to the next.
Many people have struggled for years with bloating, cramps, constipation, or diarrhea – and many of them have come to believe it’s just something they have to live with. But that’s simply not true. With the right approach, relief is possible.
In honour of IBS Awareness Month, this blog will walk you through exactly what IBS is, how it shows up in the body, what might be causing it beneath the surface, and how a holistic approach –rooted in nutrition, lifestyle, and personalized care – can help you finally start to feel better.
Let’s dig into what’s really going on behind the symptoms and how to take the first steps toward healing.
What is IBS?
IBS stands for Irritable Bowel Syndrome, a chronic condition that affects the function of the digestive system – particularly the large intestine. Unlike diseases that cause visible damage or structural changes in the gut, IBS is considered a functional gastrointestinal disorder, meaning the symptoms are very real, but they don’t typically show up on standard lab work, scopes, or imaging tests.
This is one of the reasons IBS can feel so frustrating. Many people are told “everything looks normal” even though they’re experiencing daily discomfort, pain, and digestive issues that interfere with their quality of life. That disconnect can make people feel dismissed or like it’s all in their head – which can be further from the truth.
A Diagnosis of Exclusion
IBS is often diagnosed when no other condition explains the symptoms. It’s what’s known as a diagnosis of exclusion. This means more serious conditions like Crohn’s disease, ulcerative colitis, and celiac disease need to be ruled out first. Once those are off the table, a doctor may label the symptoms as IBS—without necessarily offering a clear explanation of why the symptoms are happening in the first place.
And here’s the thing: IBS isn’t just one condition. It’s an umbrella term that describes a collection of symptoms with a wide range of underlying triggers—from gut bacteria imbalances to nerve signaling issues, food intolerances, and chronic stress.
Globally, it’s estimated that 10-15% of the population suffers from IBS, though many go undiagnosed. In Canada alone, the numbers are steadily rising, especially among women and those under chronic stress.
The good news? Once we stop treating IBS as a vague, unchangeable diagnosis and start exploring why the gut is reacting the way it is, that’s when real healing begins.
Common Symptoms of IBS
IBS doesn’t look the same for everyone—and that’s part of what makes it so tricky to recognize and treat. The symptoms can vary in type, severity, and frequency, and they often come and go in cycles. Some people have mild symptoms that flare up during stressful periods. Others experience daily digestive distress that interferes with work, relationships, and overall quality of life.
Here are the most common symptoms associated with Irritable Bowel Syndrome:
1. Abdominal Pain and Cramping
This is often the hallmark of IBS. The pain can range from mild discomfort to severe cramping, and it usually improves after a bowel movement. It’s thought to be caused by abnormal muscle contractions and heightened sensitivity in the gut.
2. Bloating and Excess Gas
Many people with IBS report a persistent feeling of fullness or visible abdominal distension. This can be incredibly uncomfortable and is often worse later in the day. Excess gas and bloating may be linked to fermentation of undigested food or imbalances in gut bacteria.
3. Changes in Bowel Movements
IBS can cause diarrhea, constipation, or a combination of both. These changes can be unpredictable and may vary from week to week—or even day to day. Bowel movements might feel urgent, incomplete, or painful.
IBS-D (diarrhea-predominant) often involves loose or frequent stools, sometimes immediately after stools, sometimes immediately after meals.
IBS-C (constipation-predominant) typically involves infrequent, hard, or difficult-to-pass stools.
IBS-M (mixed type) involves alternating episodes of both diarrhea and constipation.
4. A Sense of Incomplete Evacuation
Many people with IBS describe feeling like they still need to go, even after having a bowel movement. This can create discomfort and frustration, especially if it happens frequently.
5. Mucous in the Stool
Some individuals notice a whitish or clear mucous in their stool, which can be a sign of inflammation or irritation in the intestine—another common IBS feature.
The Ripple Effect of IBS Symptoms
IBS doesn’t just affect digestion. The ongoing symptoms can lead to fatigue, poor sleep, irritability, anxiety, and social withdrawal. Many people find themselves canceling plans, avoiding certain foods, or feeling constantly on edge about when their next flare-up will strike.
The emotional and mental toll is real—and it’s often overlooked in standard care. That’s why understanding the full picture of how IBS affects your life is a vital part of holistic healing.
Types of IBS: Understanding of Subtypes
Not all IBS is created equal. While everyone with IBS experiences some form of digestive dysfunction, the type of symptoms you experience plays a key role in how the condition is categorized—and how it should be approached in healing.
There are three main subtypes of IBS, each with its own set of challenges.
IBS-D (Diarrhea-Predominant)
This subtype is marked by frequent, loose, or watery stools—often with an urgent need to go, sometimes immediately after eating. People with IBS-D may experience:
Sudden urges that feel hard to control
Multiple bowel movements per day
Cramping and pain that improve after a bowel movement
Anxiety about leaving the house or being far from a bathroom
In some cases, stools may be explosive or contain visible mucous. Meals and stress can be powerful triggers. The result is often not just physical discomfort but emotional exhaustion from the unpredictability of it all.
IBS-C (Constipation-Predominant)
Those with IBS-C tend to experience infrequent bowel movements (sometimes only a few times a week), along with:
Hard or pellet-like stools
Straining or pain during bowel movements
A feeling of incomplete evacuation
Bloating that worsens throughout the day
Many people with IBS-C also experience fatigue, brain fog, or skin issues as waste sits in the colon for too long, creating a buildup of toxins and bacterial by-products.
IBS-M (Mixed Type)
IBS-M is perhaps the most confusing subtype, as it involves alternating periods of diarrhea and constipation—often unpredictability. You might go from loose stools one week to barely going at all the next.
This mixed pattern can make it difficult to pinpoint food triggers or find consistent relief, especially when standard treatments only address one side of the spectrum. IBS-M often requires a deeper look at motility, inflammation, microbial imbalances, and the gut-brain connection to fully understand what’s going on.
Why Subtypes Matter in Healing
Recognizing your IBS subtype is more than just a label—it helps guide a more targeted approach to care. Each type may have different root causes and require a different nutrition strategy, supplement protocol, or nervous system support plan. That’s why working with a practitioner who looks at the whole picture—not just the symptoms—can make all the difference.
What Causes IBS? The Many Potential Roots
One of the most frustrating aspects of IBS is that there’s no single known cause. Instead, it’s the result of a complex interplay between the gut, brain, immune system, and the trillions of microbes living in your digestive tract.
That’s why two people can both have IBS but experience completely different symptoms—and why the same treatment won’t work for everyone.
In holistic and functional nutrition, we don’t stop at managing symptoms. We ask: “Why is your gut acting like this in the first place?
Here are some common (and often overlapping root causes that contribute to IBS.
Gut Dysbiosis: When Your Microbes Are Out of Balance
Your gut is home to billions of bacteria, both good and bad. When this delicate is thrown off—due to diet, antibiotics, stress, or other factors—it can lead to dysbiosis or an overgrowth of harmful microbes. Dysbiosis can cause:
· Gas and bloating from excess fermentation
· Inflammation in the gut lining
· Immune system overactivation
· Difficulty digesting certain foods
SIBO (Small Intestinal Bacterial Overgrowth)
SIBO is a specific type of dysbiosis where bacteria that belong in the large intestine migrate to the small intestine, where they don’t belong. These bacteria ferment carbohydrates before they’re fully digested, leading to:
· Bloating (often within 30-60 minutes of eating)
· Gas, cramping, and diarrhea or constipation
· Nutrient malabsorption
· Brain fog and fatigue
Studies show that over 70% of people with IBS may actually have SIBO—but it often goes undiagnosed unless you’re working with a practitioner who knows how to test for it.
Post-Infectious IBS
Sometimes, IBS symptoms begin after a bout of food poisoning or a gastrointestinal infection. This is known as post-infectious IBS, and it’s more common than you might think. Inflammation from the initial infection can damage the gut lining, impair motility (the natural movement of the digestive tract), and alter the microbiome—setting the stage for chronic IBS symptoms long after the infection clears.
Food Sensitivities and Intolerances
Unlike true allergies, food sensitivities are more subtle and delayed—but they can cause big reactions in the gut. Common offenders for those with IBS include:
Gluten
Dairy
FODMAPs (a group of fermentable carbohydrates)
Artificial sweeteners
Caffeine and alcohol
Food sensitivities are often a symptom of deeper imbalances like leaky gut or dysbiosis, not the root cause themselves. However, identifying and reducing these triggers can provide major symptom relief while the gut heals.
Stress and the Gut-Brain Axis
There’s a direct line of communication between your gut and your brain, known as the gut-brain axis. This is why you might feel butterflies before a big presentation or nausea during times of intense anxiety.
However, chronic stress can actually change gut motility, increase inflammation, reduce enzyme production, and trigger or worsen IBS symptoms. Many of my clients find that emotional stress plays just as big a role in their digestion as food does.
Impaired Motility and Nerve Signalling
In IBS, the muscles in the intestinal wall may contract more forcefully or weakly than normal, leading to cramping, diarrhea, or constipation. Nerve endings in the gut may also become more sensitive, which means even more normal digestion feels painful. This issue can be worsened by infections, stress, or inflammation.
Hormonal Fluctuations
IBS is more common in women—and it’s no coincidence. Hormonal changes during menstruation, pregnancy, or menopause can affect gut motility, increase sensitivity, and lead to shifts in bowel patterns. Estrogen and progesterone both influence the gut and its microbiome.
Chronic Inflammation and Leaky Gut
When the intestinal lining becomes damaged—often due to toxins, infection, food sensitivities, or stress—it can become “leaky,” allowing undigested food particles and bacteria to enter the bloodstream. This triggers systemic inflammation and immune responses, which can worsen IBS symptoms and lead to other health issues over time.
Medications and Antibiotic Use
Frequent use of antibiotics, NSAIDs, proton pump inhibitors, or birth control can alter the gut environment and contribute to IBS symptoms. These medications may disrupt the microbiome, affect stomach acid levels, or interfere with digestion and absorption.
Nutrient Deficiencies and Poor Digestion
Low levels of digestive enzymes, stomach acid, or bile can prevent your body from breaking down and absorbing nutrients properly. Over time, this can lead to nutrient deficiencies (especially B12, magnesium, and zinc), further weakening gut function and immunity.
One Root Cause or Many?
Most people with IBS don’t have just one root cause—it’s usually a combination of factors creating a perfect storm. That’s why a one-size-fits-all solution rarely works.
In the next section, we’ll explore how conventional approaches to IBS often fall short—and what a more personalized, root-cause-focused strategy can look like.
The Problem with Conventional IBS Treatment
For many people, the journey to an IBS diagnosis is long and frustrating. But even more discouraging? What comes next. Often, once IBS is confirmed (or more accurately, other conditions are ruled out), the treatment plan is short and simple: “Try this medication. Avoid certain foods. Manage your stress.” Then you’re sent on your way.
While these recommendations can offer temporary relief, they rarely address what’s driving the symptoms in the first place.
A Symptom-Suppressing Approach
Conventional treatments tend to focus on managing symptoms with medications like:
Laxatives for constipation
Antidiarrheals like loperamide
Antispasmodics for cramping
Antidepressants or anti-anxiety medications for gut sensitivity and stress
Occasionally, low-dose antibiotics or probiotics
While these can offer short-term help, they don’t tackle the root cause—like SIBO, dysbiosis, food sensitivities, or chronic stress. In some cases, these medications can even make things worse if they’re used long-term without identifying the real issue.
The “It’s All in Your Head” Myth
Another issue with conventional care is the tendency to dismiss IBS as “just stress”—especially when tests come back normal. While the gut-brain connection is very real (and we’ll talk more about that), this mindset can leave patients feeling unheard or even doubting their own symptoms.
But you know your body. And if it’s telling you something is off—it’s worth digging deeper.
The Lack of Personalization
Most people with IBS aren’t getting the support that considers their unique health history, lifestyle, diet, stress levels, and microbiome. Instead, they’re handed a generic list of “foods to avoid” and told to come back if things get worse.
But IBS is not a one-size-fits-all condition, and it shouldn’t be treated like one.
In the next section, we’ll look at how a holistic practitioner like myself helps you get to the root of what’s really going on—and offers a step-by-step plan to help you heal.
How a Holistic Practitioner Can Help You Go Deeper
If you’ve tried cutting out trigger foods, relied on medications, or been told to “just manage your stress”—and you’re still struggling with IBS—it’s time to take a different approach. One that looks at you as a whole person, not just a set of symptoms.
As a holistic nutrition and gut health practitioner, I work with clients to uncover the why behind their IBS and build a personalized, sustainable plan for healing.
Start With the Bigger Picture
Instead of asking, “What medication can we try next? I ask:
When did your symptoms start?
Were there infections, stressors, or medication use around that time?
What’s your relationship with food like now?
How’s your energy, sleep, and mental clarity?
IBS doesn’t happen in isolation—your gut is connected to every other part of your body. A thorough intake helps uncover patterns, root causes, and overlooking contributors to your symptoms.
Functional Testing Can Reveal Hidden Imbalances
Standard tests often come back “normal”—but functional testing goes deeper.
One of the most helpful tools I used is the GI-Map—a comprehensive stool analysis that looks at:
Levels of beneficial and harmful bacteria
Inflammation in the gut lining
Presence of parasites, fungi, or viruses
Pancreatic enzyme function
Markers for leaky gut and immune activity
This kind of insight lets us stop guessing and start targeting the specific issues driving your symptoms.
Your Nutrition Plan is Tailored to You
Forget blanket “IBS diet” plans or eliminating half your grocery list. Together, we create a nutrient-dense, gut-friendly plan that:
Reduces inflammation and bloat
Supports microbial balance
Improves digestion and nutrient absorption
Fits your lifestyle and food preferences
If sensitivities are present, we’ll work to remove them short-term—while also addressing why they’re happening in the first place.
We Support the Gut and the Nervous System
Because the gut and brain are so connected, real healing means supporting both. That might look like:
Mind-body practices to regulate the nervous system
Vagus nerve activation techniques
Breathwork, meal hygiene, and nervous system-aware eating habits
Lifestyle changes that reduce physical and emotional stress on the gut.
We’re not just fixing digestion—we’re restoring balance to your whole system.
Practitioner-Grade Supplements for Targeted Healing
When appropriate, I’ll recommend evidence-informed supplements to:
Rebuild the gut lining
Improve motility
Reduce inflammation
Support enzyme production
Rebalance the microbiome
You won’t find a long list of generic supplements here—everything is based on your symptoms, lab results, and unique needs.
Ongoing Support and Adjustments
Healing isn’t linear—and that’s why I offer monthly 1:1 coaching, check-ins, and plan updates. You’re not doing this alone. Together, we’ll track your progress, troubleshoot challenges, and make sure you’re always moving forward.
Whether it’s tackling stress, shifting your nutrition, or updating a supplement, you’ll always have a clear next step and a practitioner in your corner.
In the next section, I’ll share some simple, everyday tips you can start using right now to calm your gut and support healing.
Daily Tips to Support IBS Naturally
While uncovering and addressing the root causes of IBS takes time and a personalized approach, there are several gentle, effective strategies you can start using right now to ease symptoms and support your gut.
These tips are simple—but when practiced consistently, they can make a real difference.
Slow Down at Mealtimes
Digestion starts in the mouth. Chew thoroughly and give yourself time to eat without rushing. Eating while stressed or distracted sends the wrong signals to your digestive system, which can lead to bloating and discomfort.
Tip: Take 3 deep breaths before meals to shift to a calm, parasympathetic state—where digestion works best.
Avoid Overeating (Even “Healthy” Foods)
Portion size can play a role in IBS symptoms. Large meals can overwhelm a sensitive gut, especially if motility is already sluggish or bacteria are in the wrong place (as with SIBO).
Tip: Eat smaller, more frequent meals if you find that large portions trigger symptoms.
Identify and Temporarily Reduce Triggers
Common irritants for IBS include:
Caffeine
Alcohol
Fried or ultra-processed foods
Dairy, gluten, or high-FODMAP foods
But triggers are individual—that’s why journalling symptoms and working with a practitioner is key.
Tip: Keep a simple food and symptom log for a week to spot patterns.
Get Your Body Moving (Gently)
Daily movement helps stimulate digestion, reduce stress, and improve regularity. You don’t need high-intensity workouts—even a 15-minute walk after meals can do wonders.
Tip: Gentle yoga, walking, or stretching can also help ease bloat and support bowel motility.
Stay Hydrated
Water supports smooth digestion and helps prevent constipation. If you’re dealing with diarrhea, it also prevents dehydration.
Tip: Add a pinch of sea salt or a squeeze of lemon to your water to support electrolyte balance.
Create a Consistent Sleep Routine
Poor sleep can throw your digestion off, increase inflammation, and make your body more sensitive to stress.
Tip: Aim for 7-9 hours of sleep each night and keep a regular bedtime and wake-up routine, even on weekends.
Nurture Your Nervous System
Chronic stress is a major trigger for IBS—so learning to calm the body can be just as important as changing your diet.
Tip: Breathwork, meditation, grounding, and even humming or gargling can help activate the vagus nerve, which supports digestion.
Start Where You Are
You don’t need to change everything overnight. Begin with 1-2 habits that feel manageable and build from there. These small daily shifts lay the foundation for deeper healing when paired with personalized support.
When to Seek Help (And Why You Deserve It)
It’s easy to downplay IBS symptoms—especially when you’ve been told they’re “normal” or “just part of life.” But if your gut is interfering with your energy, your peace of mind, or your ability to feel at home in your body, it’s time to take it seriously.
You deserve support. You deserve answers. And You deserve to feel better.
Here are a few signs it may be time to work with a practitioner:
You’ve tried all the diets, but nothing sticks.
Maybe you’ve eliminated gluten, dairy, sugar—even gone full low-FODMAP—but your symptoms always return. That’s a sign your gut needs deeper support and root-cause investigation.
Your symptoms are getting worse or more frequent.
If your flares are becoming more intense, or if new symptoms are showing up (like fatigue, brain fog, skin issues, or anxiety), it’s time to look beyond surface-level fixes.
You’re relying on medications to get through the day
While short-term medication can offer relief, needing them regularly—or increasing doses—is a red flag that your body is asking for more sustainable support.
You’ve been told “everything looks normal”—but you know something is wrong.
Just because your labs are within range doesn’t mean you’re thriving. If you’re not feeling your best, your symptoms are valid—and they’re worth investigating with someone who will truly listen.
You’re exhausted by trial and error.
The guessing game is exhausting—and it’s not your job to figure it all out on your own. You don’t need to spend years trying every new supplement or diet plan. With the right guidance, your path to healing becomes clearer, calmer, and more effective.
You don’t have to keep living like this. There is hope. There is help. And there are holistic strategies that can support your unique gut.
In this final section, I’ll share how we can work together—and what your next step could look like.
Final Thoughts: You Don’t Have to Just Live with It
Living with IBS can feel like walking a tightrope—constantly balancing food choices, bathroom access, energy levels, and stress. It’s exhausting. But here’s the truth: IBS may be common, but it is not normal—and it’s not something you have to “just deal with.”
At Nicole’s Wellness, I offer personalized programs designed to address your unique digestive health needs:
3-Month Digestive Reset
Ideal for those seeking immediate relief and clarity, this program includes a comprehensive health review, GI Map stool test, personalized nutrition, lifestyle, and supplement protocols, along with monthly follow-up sessions to monitor progress.
6-Month Gut Wellness Journey
For chronic or complex digestive issues, this extended program provides in-depth healing through advanced testing, tailored protocols, and ongoing support, ensuring sustainable gut health and overall wellness.
Both protocols begin with a complimentary discovery call to understand your health history and goals. Through a holistic approach, we aim to uncover the root causes of your symptoms and guide you toward lasting relief.
You deserve to live without the constant burden of IBS. Take the first step toward reclaiming your health by scheduling a free discovery call today.