IBS-C & IBS-D Relief: Gut-Friendly Tips for Both Types of IBS

IBS-C (Constipation-Predominant IBS): How I Found Real Relief

If you’ve been dealing with the frustrating cycle of bloating, sluggish digestion, and that heavy, uncomfortable feeling after meals, I get it. I’ve been there too. For a long time, I was stuck in what felt like a never-ending loop of trying new diets, guessing at triggers, and just hoping something would finally work.

What I’ve learned—and what I want to share—is that relief is possible. You just need the right combination of gentle strategies, patience, and a little support.

What Helped Me With Constipation Relief (IBS-C)

1. Moving more really does help.
I started with daily walks—not intense workouts, just 20–30 minutes of fresh air and gentle movement. It made a big difference in how often I went to the bathroom and how my gut felt overall.

2. The right kind of fiber matters.
I was surprised to learn not all fiber is equal. I had better results with gentle fibers like psyllium husk or partially hydrolyzed guar gum. They don’t cause the gas and cramping that some harsher fibers do. Just remember to introduce them slowly and drink lots of water!

3. Staying hydrated
This one’s simple but powerful. If you're not drinking enough, everything in your digestive system slows down. I aim for 6–8 glasses a day now, and I really feel the difference.

4. Probiotics and fermented foods
I started adding kefir, sauerkraut, and the occasional probiotic supplement. This helped balance my gut and seemed to reduce the bloating that used to come with constipation.

5. Gentle natural helpers
Things like prunes, soaked chia seeds, warm lemon water in the morning, and even kiwi fruit became regular parts of my routine. They’re easy to add in and help things move along naturally.

6. Knowing my triggers
I found that certain high-FODMAP foods (like onions, garlic, beans) and dairy just didn’t work for me. A food journal helped me spot patterns I didn’t notice before.

7. Don't be afraid to ask for help
Eventually, I did see a gastroenterologist. We ruled out anything more serious, and they gave me helpful insight on supplements like magnesium citrate, which turned out to be a game-changer.

IBS-C can be lonely and frustrating, but you’re not alone. These small, consistent habits helped me rebuild my gut health—and my confidence.

IBS-D (Diarrhoea-Predominant IBS): How I Regained Control

What Helped Me Ease Diarrhea (IBS-D)

1. Simple, bland meals worked wonders.
When my gut felt fragile, I stuck to basics: soft rice, steamed carrots, plain chicken. Keeping meals light and small helped me feel better faster.

2. The BRAT diet actually helped.
I didn’t stick to it forever, but for bad days, bananas, rice, applesauce, and toast were my go-to. They helped firm up my stool and gave my digestive system a break.

3. Electrolytes over plain water.
I learned that when diarrhea hits, you lose more than just water. Adding a pinch of salt and a bit of fruit juice to my water—or sipping on electrolyte drinks—helped keep my energy up.

4. Psyllium fiber balanced things out.
At first I thought fiber would make things worse, but soluble fiber like psyllium actually absorbed excess water and helped normalize my bowel movements.

5. Avoiding common irritants.
I cut out caffeine (hard but worth it), artificial sweeteners, and high-fat foods during flares. They always made things worse. Keeping a log helped me connect the dots.

6. Soothing routines helped calm everything.
Drinking peppermint tea, doing a bit of yoga, and practicing deep breathing made a surprising difference. Stress and digestion are more connected than I realized.

7. Probiotics gave me long-term support.
After some trial and error, I found that certain probiotics helped keep my gut more stable. Not every type works for everyone, so take your time finding one that suits you.

8. A special probiotic that helped me
One specific strain that’s helped me a lot during IBS-D episodes is Saccharomyces cerevisiae (boulardii). The brand I take NOW Supplements, Saccharomyces Boulardii. Whenever diarrhea starts to flare up, I take it right away—and I’ve noticed it really helps settle things down. It’s now a go-to in my toolkit.

IBS-D can feel overwhelming, but the right food choices, hydration, and daily habits can make a big impact.

Final Thoughts

IBS—whether it's constipation or diarrhea—isn’t something you just “fix” overnight. But with small, gentle changes and the right support, it absolutely can get better. My journey wasn’t linear, but it was worth every step.

If you’re navigating this path too, you’re not alone—and there’s help.

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Sources:

• Mayo Clinic. “Irritable Bowel Syndrome.”

• Czerwionka-Szaflarska, M., et al. (2017). The BRAT diet in pediatric and adult diarrhea: A historical review and practical guide. World J Gastroenterol.

• Tuck, C., & Barrett, J. (2017). Re-challenging FODMAPs: The low FODMAP diet phase 2. Journal of Gastroenterology and Hepatology.

• National Institute of Diabetes and Digestive and Kidney Diseases. “Treatment for Irritable Bowel Syndrome.” https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/treatment

• Kelesidis, T., & Pothoulakis, C. (2012).
  Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders.
  Includes clinical data on diarrhea of multiple causes, including IBS-type and functional bowel disorders.
  PubMed Central – PMC3296087