5 Tips for an Effective IBS Gut Cleanse

It can be hard living with IBS. Uncomfortable symptoms like bloating, constipation, gas, and abdominal pain ruin your days. When things get really bad, it feels like the pain will never end and there's no hope for a solution. It can be debilitating and it's extremely frustrating, to say the least.

Fortunately, the pain doesn't have to last forever. And that's what this post is all about—providing you with the best way to cleanse for IBS so that you can gain some relief and take back control over your life.

What Causes IBS?

It's not 100% clear exactly what causes IBS. However, there appear to be several key indicators, which include:

• Bacterial overgrowth in your digestive tract (make sure this isn't SIBO by testing)
• Changes to your gut's bacteria diversity
• Infection or inflammation of the GI tract (appendicitis)
• Inflammation of the colon (i.e. diverticulitis, pouchitis)
• The nerves in your gut causing issues like abdominal pain, constipation (IBS-C), diarrhea (IBS-D), or changes in stool color
• Certain food sensitivities or intolerances
• Stressful experiences (especially events from early childhood)
• Prior use of antibiotics, especially in high doses
• Accutane use, especially long-term use
• Poor diet
• Long-COVID

How to Do a Cleanse for IBS

Now, to answer the question: How can I calm the IBS in my gut?

The best way to fight IBS, calm any flare-ups, and prevent recurring episodes is by focusing on three primary areas—diet, exercise, and your ability to manage and reduce stress.

Best Detox Tips for IBS

Below are 5 tips to help you detox and enjoy a successful IBS cleanse.

1. Go low FODMAP

This might be the ultimate IBS cleanse diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. The low FODMAP diet aims to eliminate these from your diet, as these are carbohydrates your gut doesn't digest well, which can result in some pretty adverse symptoms.

Specifically, when FODMAPs reach the large intestine, they get fermented by the trillions of bacteria that reside there, initiating symptoms like gas, abdominal pain, and bloating. Another thing is that FODMAPs create more water in the small intestine, which causes your bowel movements to be “runny” and lead to diarrhea (a prominent symptom of IBS). Decreasing the number of FODMAPs in your diet may help alleviate symptoms.

On low FODMAP, you remove trigger foods to see what may be bothering you, and then you slowly introduce one or two foods at a time to pinpoint what might be causing you issues. Eventually, after your gut has healed, you'll want to reintroduce almost all FODMAP foods since many are prebiotic, feeding beneficial bacteria. Intolerance of many FODMAP foods can be an indicator of gut dysbiosis rather than the cause.

2. Eat fiber

With constipation being a main issue of IBS, increasing fiber intake can provide some relief. Fiber helps soften your stool and enables it to pass through your digestive tract without difficulty.

This one might be a little bit of a challenge considering a decent number of FODMAPS are high in fiber. But where there's a will, there's a way! And we've put together a list of some high-fiber, low FODMAP foods that go well with any cleanse for IBS diet:

• Quinoa
• Chia seeds
• Raspberries
• Carrots
• Strawberries
• Black beans
• Chickpeas

3. Get active

A proper cleanse for IBS isn't just about diet. Another way to detox for IBS is getting up and getting active.

Physical activity is not only beneficial for your heart, cardiovascular health, and preventing a variety of diseases and conditions, but it's also been shown to provide relief and calm IBS flare-ups.

One study took a look at how exercise impacted IBS symptoms. 109 females participated in the study, all of whom had IBS and weren't considered physically active. Engaging in low to moderate-intensity aerobic exercise resulted in relief of IBS symptoms for the study's participants.

These findings suggest that something as simple as a brisk walk around the neighborhood 3-4 times per week for 20 minutes may be extremely beneficial for IBS relief.

4. Find ways to reduce stress

When you're stressed, it can trigger the symptoms related to your IBS and make things worse. Finding ways to relax and calm your mind reduces those psychological stressors that amplify symptoms and IBS flare-ups.

To relax and relieve stress, try mindfulness meditation, yoga (try these 13 stretches for improved gut health ), or diaphragmatic breathing exercises.

One study of 68 adults with IBS found that taking an 8-week mindfulness-based stress reduction (MBSR) training course resulted in digestive relief for those with IBS.

5. Try probiotics

Consider taking a probiotic supplement to boost the number of good bacteria in your gut, which can help reduce IBS symptoms. There's a ton of research out there that backs the use of probiotics for treating IBS.

Benefits of taking probiotics for IBS include:

• Increasing the number of healthy bacteria in your gut while curbing the spread of bad bacteria
• Reducing inflammation
• Reducing bad microbes that cause inflammation
• Strengthening your gut and intestinal walls
• Regulating the speed of your bowel movements (which is key if you suffer from IBS-D)
• Reducing bloating and gas

Bacteria strains from the Lactobacillus and Bifidobacterium families are the best for IBS relief.

IBS Cleanse Wrap-Up

Having IBS can be pretty uncomfortable. But you don't have to suffer forever!

If you're looking for relief from your symptoms, the best cleanse for IBS comes down to diet, exercise, and finding ways to effectively manage stress.

• Try the low FODMAP diet to help manage your symptoms short term and isolate trouble foods. Start by eliminating potential trigger foods then slowly reintroduce foods one or two at a time to pinpoint the exact foods causing your issues.
• Eat fiber-rich foods to help a regular bowel movement schedule.
• Get up and get some physical activity in to calm your stomach and gain IBS relief.
• Reduce stress by trying relaxation techniques like mindfulness meditation, yoga, or breathing exercises.
• Take a probiotic supplement containing Lactobacillus and Bifidobacterium bacteria strains for improved gut health and IBS symptom relief.

Instead of a generic, one-size-fits-all solution, try Floré Personalized Probiotics, designed to provide relief for a variety of gut-related conditions, including IBS.

We analyze the trillions of microbes in your gut and come up with a custom solution tailored to your specific needs. All you have to do is take one pill a day and we ship directly to your door!

About the Author

Chad Richardson is a freelance writer from Cincinnati, OH who also enjoys going to the gym and doing his best Arnold Schwarzenegger impersonation, scrolling through Netflix trying to find a new binge-worthy show, and catching a game to root on his hometown sports teams.