Gut Health & IBS

About gut health and IBS

What it is, why it happens and what helps. Contents:

• What gut health means
• Your gut microbiome
• The gut-brain connection
• What IBS is
• How common gut problems are
• When to get symptoms checked
• Stress and your gut
• Eating for a healthy gut
• Fibre and plant variety
• Fermented foods
• The low FODMAP diet
• Everyday habits for IBS
• Keeping a symptom diary
• Gut-directed hypnotherapy
• Mindfulness and yoga
• Breathing for the gut
• Sleep, movement and your gut
• How self-help methods fit in
• A simple 4-week plan
• When to get support
• FAQs

What gut health means

Gut health is about how well your digestive system works and how comfortable you feel. A healthy gut digests food, absorbs nutrients and gets rid of waste without much fuss. It also supports your immune system, your mood and your energy. Signs that your gut may need some care include frequent bloating, wind, cramps, constipation, diarrhoea or an unsettled stomach. You can explore related topics in our Health hub.

Your gut microbiome

Your gut is home to trillions of bacteria and other microbes, known as the microbiome. These tiny residents help break down fibre, make useful compounds and train the immune system. A varied microbiome is generally seen as a healthy one. The encouraging news is that diet can change it quite quickly. In a 17-week trial at Stanford, people who ate more fermented foods saw an increase in the diversity of their gut microbes and a decrease in markers of inflammation. [4]

The gut-brain connection

Your gut and brain are in constant two-way conversation through nerves, hormones and the immune system. Neuroscientist Emeran Mayer describes how this gut-brain communication influences not only digestion but also emotion and motivation. [5] That is why you can feel “butterflies” when nervous, lose your appetite when worried or need the loo before a big event. It is also why calming the mind can calm the gut, and why approaches like hypnotherapy, relaxation and mindfulness help so many people with digestive symptoms.

What IBS is

Irritable bowel syndrome (IBS) is a common condition that affects the digestive system. The NHS describes symptoms including stomach cramps, bloating, diarrhoea and constipation. Symptoms often come and go, flaring for days or weeks and then easing. [6] IBS is now understood as a disorder of gut-brain interaction: the gut is more sensitive and its movements are affected by signals between the gut and brain. It is very real, and it is not “all in your head”, but the head can be a powerful part of feeling better.

How common gut problems are

You are far from alone. The Rome Foundation Global Study surveyed more than 73,000 adults in 33 countries and found that more than 40% of people worldwide have a disorder of gut-brain interaction, such as IBS or functional indigestion. [7] IBS alone affects around 4% of adults using the strictest criteria. [7]

When to get symptoms checked

If you have ongoing gut symptoms, it is worth seeing your doctor so they can check for IBS and rule out other conditions. The NHS advises seeing a GP if you have had symptoms for more than four weeks, and asking for an urgent appointment if you lose a lot of weight for no reason, notice bleeding from your bottom or find a lump in your tummy. [6] Once other causes have been ruled out, you can focus on what helps with confidence.

Stress and your gut

Stress is one of the most common triggers for gut symptoms. When you are stressed, your body diverts energy away from digestion, changes how quickly food moves through the gut and makes the gut more sensitive. Many people with IBS notice that their symptoms flare during busy, worrying times. Lowering everyday stress is one of the most effective things you can do for your gut. Our guide to stress management has lots of ideas, and our relaxation guide has simple daily practices.

Eating for a healthy gut

There is no single perfect gut diet, but some principles are well supported:

• Eat a wide variety of plant foods: vegetables, fruit, whole grains, beans, lentils, nuts and seeds.
• Include fermented foods such as natural yoghurt, kefir, kimchi and sauerkraut.
• Choose whole foods over heavily processed ones where you can.
• Drink enough fluids through the day.
• Eat regularly and slowly, chewing well.

Our guide to healthy eating has much more. If you tend to eat when stressed, our guide to comfort eating may help too.

Fibre and plant variety

Fibre is food for your gut microbes. A major review in The Lancet found that people who ate 25 to 29 grams of fibre a day had lower risks of heart disease, stroke, type 2 diabetes and bowel cancer than those who ate less. [8] Many people eat less than this. Increase fibre gradually, over a few weeks, and drink plenty of water, as a sudden jump can cause wind and bloating. If you have IBS, some high-fibre foods may trigger symptoms, so go slowly and notice what suits you. Oats, linseeds and soluble fibre are often well tolerated. Aiming for many different plant foods each week, including herbs, spices, nuts and seeds, is a simple way to boost variety.

Fermented foods

Fermented foods contain live microbes and compounds made during fermentation. In the Stanford trial, a diet high in fermented foods, such as yoghurt, kefir, fermented cottage cheese, kombucha and fermented vegetables, increased microbiome diversity and reduced several markers of inflammation over 17 weeks. [4] Start with a small amount each day and build up. If you have IBS, introduce them slowly and see how you feel.

The low FODMAP diet

FODMAPs are certain carbohydrates that can be poorly absorbed and fermented in the gut, causing wind, bloating and discomfort in people with IBS. A low FODMAP diet removes them for a few weeks, then reintroduces them one at a time to find your personal triggers. It helps many people, but it is quite restrictive and is best done with the help of a registered dietitian. It is not meant to be followed long term. Monash University, which developed the diet, has a free guide and app. Interestingly, a trial found that gut-directed hypnotherapy worked as well as the low FODMAP diet for IBS symptoms. [1]

Everyday habits for IBS

The NHS suggests these habits for people with IBS: [9]

• Eat a healthy, balanced diet and keep a diary of what you eat and your symptoms.
• Drink enough fluids, around 1.5 litres a day, such as water or herbal tea.
• Find ways to relax.
• Get plenty of exercise.
• Try probiotics for a month to see if they help.
• Don’t skip meals or eat too quickly.
• Limit fatty, spicy or processed foods, caffeine, alcohol and fizzy drinks.

Keeping a symptom diary

A simple diary is one of the most useful tools for understanding your gut. For two to four weeks, note what you eat and drink, when you eat, your stress level, your sleep and any symptoms. Patterns often appear: a certain food, a busy day, a poor night’s sleep or eating on the go. Take the diary to your doctor or dietitian, as it makes conversations much more productive.

Gut-directed hypnotherapy

Gut-directed hypnotherapy uses deep relaxation and imagery focused on the digestive system, such as imagining a calm, gently flowing river. It is one of the best-studied mind-body approaches for IBS. A large network meta-analysis of 41 trials and more than 4,000 people found that CBT-based therapies and gut-directed hypnotherapy had the largest evidence base and were among the most effective psychological therapies for IBS in the long term. [10] A randomised trial found it was as effective as the low FODMAP diet. [1] Sessions are often delivered by a therapist, but there are also recorded programmes and apps. Our hypnosis guide has more.

Mindfulness and yoga

Mindfulness helps you notice gut sensations without adding worry, which can turn down the volume on symptoms. In a randomised trial with 75 women with IBS, those who completed mindfulness training reported a 26.4% reduction in IBS severity, compared with 6.2% in a support group, and the gap widened at three months. [2] Yoga combines gentle movement with breathing and relaxation. A systematic review of six randomised trials found that yoga reduced bowel symptoms, IBS severity and anxiety, and was a feasible and safe addition to usual care. [3] See our guides to mindfulness and yoga.

Breathing for the gut

Slow belly breathing helps switch on the body’s “rest and digest” system. Try this: sit or lie comfortably with one hand on your chest and one on your belly. Breathe in gently through your nose so your belly rises, then breathe out slowly through your mouth so it falls, making the out-breath longer. Continue for five minutes. Many people find it eases cramping and settles the stomach, especially before or after meals or when stress builds.

Sleep, movement and your gut

Your gut has its own daily rhythm, and poor or irregular sleep can upset it. Aim for regular sleep and wake times. Our sleep guide has ideas. Movement helps too: a walk after meals can aid digestion and ease bloating, and regular exercise supports a healthy gut and lowers stress.

How self-help methods fit in

Because the gut and brain are so closely linked, calming the nervous system is a powerful way to help your gut. Hypnosis has strong research support for IBS. [10] Relaxation, mindfulness and yoga calm the stress response, and research supports mindfulness and yoga for IBS. [2] [3] Somatic Experiencing helps some people settle stress held in the body. Combine these with gentle food changes for the best results.

A simple 4-week plan

1. Week 1: start a symptom diary and practise five minutes of belly breathing daily.
2. Week 2: eat at regular times, slowly, and add a short walk after meals.
3. Week 3: add one new plant food a day and a small portion of fermented food, if it suits you.
4. Week 4: try a guided gut-directed hypnosis or yoga session several times a week.

Review your diary at the end of each week and notice what is helping.

When to get support

If symptoms are affecting your daily life, your doctor can check for other causes and discuss treatment options, including medicines, referral to a dietitian and gut-directed psychological therapies. Many people find that a combination of approaches makes a real difference. Directories for several countries are in Get help & sources.

Frequently asked questions

What is gut health?

How well your digestive system works and how comfortable you feel. A healthy gut digests food well and supports your immune system, mood and energy.

How can I improve my gut health naturally?

Eat a wide variety of plant foods and fibre, add fermented foods, eat regularly, move daily and manage stress. Fermented foods increased gut microbe diversity in a 17-week trial. [4]

Is IBS common?

Yes. More than 40% of adults worldwide have a disorder of gut-brain interaction, and IBS affects around 4% by the strictest criteria. [7]

Can stress cause gut problems?

Yes. The gut and brain communicate constantly, so stress can change digestion and make the gut more sensitive. [5]

Does hypnotherapy work for IBS?

Gut-directed hypnotherapy is one of the best-studied psychological therapies for IBS. A review of 41 trials found it among the most effective long term. [10]

What is the low FODMAP diet?

A short-term diet that removes certain fermentable carbohydrates and then reintroduces them to find your triggers. It is best done with a registered dietitian.

When should I see a doctor about gut symptoms?

If symptoms last more than four weeks, or urgently if you lose weight without trying or notice bleeding from your bottom. [6]

The best videos on gut health and IBS

Hand-picked and checked one by one: doctors, researchers and dietitians, plus guided hypnotherapy, yoga and meditation.

Understanding your gut

Gut-directed hypnotherapy

Calming practices

Books on gut health and IBS

Free resources

Experts to follow

Get help

Talk to your doctor if gut symptoms last more than a few weeks, keep coming back or affect your daily life. A registered dietitian can help with food changes.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Peters et al. (2016), Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome, Alimentary Pharmacology & Therapeutics 44(5):447-459
2. Gaylord et al. (2011), Mindfulness training reduces the severity of irritable bowel syndrome in women: results of a randomized controlled trial, American Journal of Gastroenterology 106(9):1678-1688
3. Schumann et al. (2016), Effect of yoga in the therapy of irritable bowel syndrome: a systematic review, Clinical Gastroenterology and Hepatology 14(12):1720-1731
4. Wastyk et al. (2021), Gut-microbiota-targeted diets modulate human immune status, Cell 184(16):4137-4153
5. Mayer (2011), Gut feelings: the emerging biology of gut-brain communication, Nature Reviews Neuroscience 12(8):453-466
6. NHS, Symptoms of IBS
7. Sperber et al. (2021), Worldwide prevalence and burden of functional gastrointestinal disorders: results of Rome Foundation Global Study, Gastroenterology 160(1):99-114
8. Reynolds et al. (2019), Carbohydrate quality and human health: a series of systematic reviews and meta-analyses, The Lancet 393(10170):434-445
9. NHS, IBS: diet, lifestyle and medicines
10. Black et al. (2020), Efficacy of psychological therapies for irritable bowel syndrome: systematic review and network meta-analysis, Gut 69(8):1441-1451

Written by Saj Ali. Last updated 30 October 2026. Spotted an error? Tell us and we will fix it.