If you live with IBS, you know it’s more than just a “sensitive stomach.” It can shape your entire day…what you eat, where you go, and how confident you feel in your own body. At McDaniel Nutrition, we meet people every week who’ve stopped going to social events or even leaving the house for fear of an urgent trip to the restroom. The worry and frustration are real, but good news! There is hope!
In this post, we’ll share realistic, science-backed nutrition strategies to help you manage flares, support everyday gut health, and move towards feeling more peace and trust in your body again.
What is IBS, and what makes flare-ups hard
IBS is a disorder of gut-brain interaction (sometimes called a “functional GI disorder”). It’s heterogeneous, people have different subtypes (IBS with constipation, IBS with diarrhea, mixed, etc.), different triggers, and different symptom patterns.
During flare-ups, symptoms like abdominal pain, bloating, urgency, and changes in stool consistency or frequency often intensify. These flares can interfere with sleep, mood, work, and social life. Food becomes tricky: what you ate yesterday was fine, but for whatever reason today…it causes discomfort. We’ve seen many clients develop a complicated relationship with food. Eating becomes a source of anxiety instead of nourishment. And honestly, we completely understand why.
What we know about nutrition and IBS
Over the last few years, studies have reinforced something many clients already feel, IBS is not “all in your head,” and nutrition plays a real role in how you feel day to day. One of the best-studied nutrition protocols to support IBS is the low-FODMAP diet. Reducing certain foods (carbs) which tend to pull more water into the gut and cause issues can reduce bloating, abdominal pain, and stool changes. What is important to know: you don’t need to do low-FODAMP for GOOD! It’s an elimination protocol that moves from strict elimination to reintroducing foods and hopefully finding out what is the personal and “safe” balance of these foods – with minimal restriction.
It’s also important to know – IBS is so personal. What helps someone with IBS-D (diarrhea-predominant) might not help someone with IBS-C (constipation-predominant). This is why working closely with a dietitian is so valuable.
IBS is not just about food. Research continues to highlight the powerful connection between the gut and the brain. Stress, sleep, and even how you approach meals can either turn the volume up on symptoms or help calm them down.
Nutrition support during flare-ups & in daily life
When a flare hits
When symptoms spike, the goal is to reduce digestive stress. Many people find it helpful to stick with simple foods that are easy to digest. Think white rice, unripe bananas, cooked carrots, or plain chicken or fish. To learn about low and high FODMAP foods, check out our favorite MONASH app.
High-FODMAP foods like garlic, onions, certain fruits, and sweeteners can make symptoms worse during a flare, so pausing those temporarily can help. Staying hydrated is also crucial, especially if diarrhea is present. Small, frequent meals are often better tolerated than large portions and keeping a food and symptom log can help you spot patterns over time.
Daily life & maintenance
Outside of flares, the focus shifts to building a gut-friendly routine. This may include a modified low-FODMAP approach, where you’ve identified which foods you tolerate well, and which ones consistently bring discomfort. Adding in soluble fibers like oats, chia seeds, flaxseed, peeled apples, and cooked carrots can help regulate stool consistency for both IBS-C and IBS-D.
Probiotic-rich foods, such as lactose-free yogurt, kefir, sauerkraut, kimchi, or miso may also support a more balanced gut environment. The research is still emerging, but many people find certain strains help with bloating and comfort.
Quick swaps & sample meals & snacks
| Usual Food | Swap to This |
| Garlic/onion in cooking | Use garlic-infused oil + chives / green onion tops |
| High-FODMAP fruit (apple, pear) | Banana, blueberry, cantaloupe |
| Bread with high FODMAP oligosaccharides | Sourdough wheat (if tolerated), low-FODMAP gluten-free bread |
| Regular milk | Lactose-free milk, hard cheeses, yogurt with live cultures (if tolerated) |
| Large dinner late at night | Smaller, earlier meal + easy protein (e.g. poached chicken, fish, tofu) + cooked vegetables like zucchini or carrots |
Snack ideas: Rice cakes with nut butter and banana, lactose-free yogurt with blueberries and chia (if tolerated), or a low-FODMAP smoothie with spinach, pineapple, lactose-free milk, and protein powder.
Non-nutrition tips that often help
Nutrition is just one piece of the IBS puzzle. Stress management can make a big difference, since anxiety and stress are known triggers for the gut. We love the app NERVA which offers gut-directed hypnotherapy. You might also consider working with Jen as she specializes in coaching for working with thoughts and stress – a perfect pairing for IBS support.
Movement is another key factor. While strenuous workouts may worsen symptoms during flares, gentle walks, yoga, or stretching can keep digestion moving and support overall well-being. Sleep is also essential. A consistent bedtime, limiting screens before bed, and creating a restful environment can reduce both stress and symptom flare-ups. And finally, connecting with supportive professionals, whether a dietitian, gastroenterologist, or therapist, can give you a team to lean on instead of navigating IBS alone.
At McDaniel Nutrition Therapy, we’re here to guide you through this process with evidence-based strategies and practical tools. If you’d like to keep learning, I invite you to join the McDaniel Nutrition Therapy Substack for recipes, tips, and my stories. And if you’d like personalized support, click the “Work with Me” button on our website to start building your plan.
Here’s to fewer flare-ups, more comfort, and a gut that feels like home.