So You've Been Told You've Got IBS — What Next?

You've finally got a diagnosis. But what happens now?

If you've been struggling with bloating, abdominal pain, constipation, diarrhoea or unpredictable bowel habits, getting an IBS diagnosis can initially feel like a relief, you've ruled out anything nasty but you're left thinking "but I still get bloated, have pain and altered bowel habits?".

IBS can be frustrating because there isn't one single cause and, importantly, there isn't one treatment that works for everyone which is why I advocate having a comprehensive stool test. Two people can have very similar IBS symptoms but very different factors contributing to them. That's why I don't believe in simply giving everyone with IBS the same list of foods to avoid. Instead, I use a four-step approach to understand what may be going on in your gut, support a healthier microbiome and build greater resilience for the long term.

Your gut isn't an isolated system. It plays an important role in digestion and nutrient absorption, immune function and is connected to the brain by the vagus nerve (gut-brain axis).

And as we get older, supporting these systems becomes increasingly important for maintaining muscle, bone, metabolic health, brain health, immunity and energy.

But if your gut is constantly uncomfortable, you may start avoiding more and more foods. You might avoid fibre because it makes you bloat. You might eat a very limited diet because you've discovered a handful of “safe” foods. Or you might simply become nervous about eating because you never know how your gut is going to react.

Over time, this can make it harder to eat the varied, nutrient-dense diet your body needs to age well. So, my aim isn't simply to help you manage your symptoms, it's to understand what's happening in your gut and work towards creating a healthier, more resilient gut for the long term.

My 4 Steps to Better Gut Health Step 1: CONSIDER What's going on underneath the symptoms? Before deciding what you should or shouldn't eat, I want to understand what could be contributing to your symptoms. This might include pathogens, inflammation, an imbalance in the microbiome or known problem foods. This is where a detailed health history and, where appropriate, stool testing can be incredibly useful. Rather than simply treating the symptoms on the surface, we're looking at the bigger picture of what's happening inside your gut.

Step 2: ADD IN Let's give your gut microbes something to work with. One of the most important things we can do for our gut microbiome is to increase the variety of foods we eat. Different plants provide different types of fibre and other compounds that can support different microbes. And a more diverse microbiome is generally associated with a healthier gut ecosystem. So rather than focusing solely on what you need to take out of your diet, we also look at what we can add in. The goal is to build variety gradually and appropriately for your individual gut.

Step 3: REPLENISH & NOURISH Give your gut, and your body, the tools it needs to thrive. Food is the foundation, but sometimes we need to look beyond food too. This is where I consider functional foods and targeted therapeutics that have evidence for supporting gut health, digestive function and long-term resilience. It's not about taking a huge collection of supplements. It's about identifying what may be appropriate for you and using targeted support alongside a nutrient-dense diet. And this is where gut health connects strongly with healthy ageing. We want to make sure you're getting the nutrients and support you need to maintain muscle, bone, metabolic health, immunity and energy as you get older.

Step 4: BALANCE Your gut doesn't exist in isolation. Food is only one piece of the puzzle. Stress, sleep and movement can all influence digestive function and the gut-brain connection and they are also fundamental to healthy ageing. You may have noticed that your IBS symptoms flare when you're stressed, exhausted, travelling or not sleeping well. There is a reason for that. Your gut and brain are in constant communication, and your nervous system can influence things like gut motility and sensitivity. So the final part of my approach is about looking at the whole picture. How are you sleeping? How much stress are you carrying? Are you moving your body regularly? Are you giving yourself enough time to rest and recover? Because supporting your gut isn't just about what you put on your plate. It's also about how you live your life.

If you've been told you have IBS, you don't necessarily have to accept that bloating, unpredictable bowel movements and abdominal discomfort are simply your “normal”.

My approach is about understanding what's happening in your gut, adding variety rather than endlessly taking foods away, nourishing your body and looking at the lifestyle factors that support long-term health.

Because healthy ageing isn't simply about adding years to your life. It's about maintaining your strength, energy, brain health, metabolic health and independence for as long as possible.

And your gut is part of that bigger picture.

Healthy ageing starts in the gut.