5 Ways To Treat IBS Naturally

5 Ways To Treat IBS Naturally

In this article, you’ll discover 5 natural steps you can take to help treat the root cause of your IBS, so you can begin to enjoy life without daily nagging IBS symptoms.

IMAGINE HAVING A CONDITION with symptoms that leave you scrambling to find a bathroom at the worst possible moment OR anxious about traveling because you worry that your constipation will act up OR missing out on important moments in life because of stomach pain.

Irritable bowel syndrome (IBS) is a widely diagnosed, often misunderstood condition that affects a large percentage of the population.

Symptoms of IBS include gas, bloating, and abdominal pain, accompanied by constipation, diarrhea, or both.

Because there is no recognized cause of IBS in conventional medicine, the standard treatment is to suppress symptoms through the use of drugs, like laxatives and pain meds. Reports of use show low satisfaction with little relief; and many of these drugs cause side effects that are similar to, if not worse than, the IBS symptoms themselves.

The problem with these so called treatments is that they focus on alleviating symptoms of IBS instead of actually fixing the underlying problems.

For the greater part of my life, I suffered from IBS with symptoms of gas, bloating, constipation and severe stomach pain. Most doctors gave me very little hope and none of them attempted to find the root cause of my problem. The common advice was to eat more fiber, avoid coffee and take a laxative.

I know from experience just how frustrating it can be to seek help and healing from your doctor, only to find no answers and possibly have your symptoms poorly managed with pills

In this article, I’m going to share with you 5 natural steps you can take to help treat the root cause of your IBS, so you can begin to enjoy life without daily nagging IBS symptoms.

These steps have been life-changing for me and have allowed me to put over 20 years of IBS behind me. I truly feel they are worth the effort and investment if you are serious about getting your gut healthy and living symptom free!

how to treat IBS naturally, food intolerance

5 Ways to Treat IBS Naturally 

#1: Identify Food Intolerances

Food sensitivities are extremely common among people with IBS and are often responsible for causing symptoms or making them worse. We know that certain food proteins (ie. gluten) can lead to inflammation in sensitive individuals, especially where a leaky gut is already present, and studies show that at least two-thirds of people with IBS show chronic low-grade inflammation. (1, 2)

IBS-like symptoms occur in most people with non-celiac gluten sensitivity (NCGS), making the two conditions nearly indistinguishable in many cases. One study estimated that about one-third of people with IBS have NCGS. (1)

Proteins in dairy, yeast, soy, eggs, and other foods may also contribute to IBS. (2) Removing problematic foods from your diet is an important first step in healing your gut and treating your IBS.

In addition, clinical trials have consistently shown that a low-FODMAP diet can significantly reduce the severity of IBS symptoms. FODMAP stands for fermentable oligo-, di-, mono-saccharides, and polyols and are short-chain carbohydrates that are resistant to digestion.

FODMAPs can cause problems in IBS patients for a couple of reasons. First, unabsorbed FODMAPs draw liquid into the intestines, which can contribute to abdominal discomfort and diarrhea. Second, these unabsorbed FODMAPs are fermented by intestinal bacteria, resulting in gas, bloating, and abdominal distention.

While a low-FODMAP diet can provide safe and immediate relief to those with IBS, it’s important to also address the underlying causes of the IBS and avoid staying on a low-FODMAP diet long term.

The gold standard for identifying food intolerances is an elimination diet. It requires a larger commitment, but it’s cheap and effective, and there are plenty of resources available to guide people through both the elimination phase and the slow reintroduction of foods.

TRY: The Love Your Gut E-Book. In this e-book, I coach you through an elimination diet for IBS and teach you how to properly reintroduce foods. 

#2: Support Digestion

Most people with IBS have compromised digestion due to digestive enzyme deficiency.

Digestive enzymes are small proteins that help to break down food. If you are deficient in any of these enzymes, your body may not be breaking down food as well as it should, leading to major issues in the digestive tract and an imbalance in gut bacteria (the “bad” bacteria can outnumber the “good”).

Enzyme deficiency can be caused by a number of factors including a leaky gut, low stomach acid, inflammation from food sensitivities and toxins, chronic stress, genetics, and aging.

Since enzyme deficiency is common in people with IBS, it’s important to support digestion with digestive enzymes. The supplement I use and recommend is Digestzymes. Learn more about Digestzymes here. 

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#3: Repair Your Gut

Small gaps in the intestinal wall called tight junctions allow water and nutrients to pass through into the bloodstream, while blocking the passage of harmful substances. Intestinal permeability refers to how easily substances pass through the intestinal wall.

Certain external factors, including food, infections, toxins, and stress, can break apart the tight junctions in your intestinal wall.

When the tight junctions of intestinal walls become loose, the gut becomes more permeable, which may allow toxins, microbes, and undigested food particles to pass from the gut into the bloodstream. This phenomenon is commonly referred to as “leaky gut.”

When the gut is “leaky” and bacteria and toxins enter the bloodstream, it can cause widespread inflammation and possibly trigger a reaction from the immune system.

Leaky gut and associated low-grade immune activation affect between 12 and 50 percent of people suffering from IBS. (3, 4, 5)

Supplements that can help re-establish the intestinal barrier and heal a leaky gut include: L-glutamine, MSM and quercetin, N-acetyl glucosamine, nucin, DGL, slippery elm, marshmallow, chamomile and cat’s claw.

The supplement I use and recommend is GI-Revive since it contains several of the above supplements in an effective blend. Learn more about GI Revive here.

Probiotics can also help repair gut permeability, which brings me to my next step …

#4: Repopulate Your Gut with Good Bacteria

IBS symptoms have been linked to certain changes in the gut bacteria. For example, people with IBS have lower amounts of Lactobacillus and Bifidobacterium in their guts, and higher levels of harmful Streptococcus, E. coli and Clostridium. (6, 7)

Additionally, up to 80% of IBS patients experience bacterial overgrowth in their small intestines (also known as SIBO), which can lead to many of their symptoms. (8)

It’s important to note that certain medications used to treat IBS can damage the healthy bacteria living in the gut. (9)

Changes in the gut flora may influence IBS symptoms which is why probiotics are being increasingly investigated as a treatment option for IBS. Aside from their potential to reshape the gut microbiome, there are several ways probiotics may improve IBS symptoms: changing intestinal motility, reducing gut sensitivity, improving intestinal barrier function, and calming gut inflammation and immune activation, to name a few.

The overwhelming trend is that probiotics have a beneficial impact on people with IBS, and there’s more than enough evidence to support their incorporation into a treatment protocol. (10, 11, 12, 13)

However, not all probiotics are alike. In fact, the term “probiotic” covers many different strains and types of bacteria and yeasts. Their health effects vary depending on the type.

Probiotics that have had positive results in treating IBS in placebo-controlled trials include various Lactobacillus species like L. rhamnosus GG and L. acidophilus, various Bifidobacterium species like B. infantis and B. longum, and mixtures of strains. (14, 15, 16)

ProbioMed 50 contains many of the bacteria species listed above which is why it’s my recommended probiotic for people with IBS. Learn more about ProbioMed 50 here.

stress and IBS

#5: Reduce Stress

It’s very clear that many, if not most, cases of IBS involve physical causes, BUT extensive research on the gut–brain connection shows how impactful mental function is on the gut and digestion.

The digestive system is connected to the brain directly through nerve pathways and also indirectly via the endocrine and immune systems. Stress signals in these pathways can cause changes in intestinal motility and secretion, increased visceral sensitivity and intestinal permeability, and even disruptions of the intestinal microbiota–all of which are symptoms of IBS. (17) Stress can not only trigger IBS symptoms, but often makes them worse and longer-lasting.

Several approaches targeting the gut-brain connection have been studied and found to be effective for treating IBS patients. Here are some well researched strategies that may help:


A 2015 study in the European Journal of Integrative Medicine found that people with IBS who took an hour-long yoga class three days a week for 12 weeks had less severe symptoms and improved quality of life. The researchers noted that the combination of yoga postures and breath control exercises worked to help alleviate stress and reduce anxiety related to IBS.

TRY: If you are new to yoga, find a studio near you and start with beginner, gentle or relaxation classes, 1-3 times/week. You can also do a regular at-home yoga practice since there are plenty of online yoga classes available.

Meditation & Breath Work

In a 2015 study in the journal PLOS ONE, people with IBS attended a weekly relaxation program that included meditation and breathing exercises and were encouraged to practice the routine for 15 to 20 minutes every day at home. After nine weeks, the group reported much lower levels of IBS-related anxiety.

TRY: Download a meditation app on your phone (ie. Headspace, Calm, Aura) and fit 15 to 20 minutes of meditation and/or breathing exercises into your day. You can split this up during the day to make it easier. For example, try a 5-minute meditation before getting out of bed, then a 5-minute breathing exercise mid-day and a 5 to 10 minute meditation before bed.

Cognitive behavioral therapy (CBT)

The goal of CBT is to help you increase awareness of your thoughts and behavior and learn how to change your reactions to stressful situations. A 2015 study in Clinical Gastroenterology and Hepatology found that four weeks of CBT sessions reduced symptom severity among IBS patients and that the effect lasted up to three months.

TRY: Google “cognitive behavioral therapist near you” to find a therapist you can work with.

It’s clear that stress reduction and mind-body techniques have an important role to play in treating IBS, and it’s vital for people with IBS to have some way of managing mental stress in order for other treatments, including the ones listed above, to be maximally effective.

how to treat IBS naturally

In summary, there are many effective natural strategies for treating IBS, and these strategies are even more powerful when used together. The strategies described here are low risk and often high reward and thus deserve consideration when treating IBS.

In my work with clients (and my own personal journey), I have seen people who have suffered from symptoms of IBS recover after fixing their diets and implementing the strategies listed in this article. The process is not always quick and easy, but the end result is usually worth the time and energy you invest in your health.

If you are seeking more guidance and support in treating your IBS, I recommend the Love Your Gut E-Book or the Love Your Gut Program (which includes 1:1 health & nutrition coaching with me)

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Goat Cheese Stuffed Dates Wrapped in Bacon

Goat Cheese Stuffed Dates Wrapped in Bacon

Goat Cheese Stuffed Dates Wrapped in Bacon are the perfect healthy appetizer! This sweet, savory & creamy combination will tickle your taste buds and leave you craving more. Only 3 ingredients needed for this delectable appetizer!

There’s no question that dairy doesn’t work for everyone. Some people are allergic to or intolerant of the proteins in dairy, while others are highly sensitive to lactose, the sugar in dairy.

That said, goat’s milk has less lactose than cow’s milk which may make goat’s milk easier to digest for people with lactose intolerance.

In addition, goat’s milk is naturally homogenized, meaning the fat globules are small and remain suspended in the milk rather than separating out. This makes the milk easier for humans to digest.

So, if you tolerate goat dairy well and are looking for a crowd pleasing healthy appetizer to serve at your next dinner party, you’ve got to make these! The combination of sweet, savory and creamy makes this a food experience you’ll want to recreate again and again.

These stuffed dates also taste great reheated, so you can store leftovers in the fridge and reheat for later.

Goat Cheese Stuffed Dates Wrapped in Bacon

What you need for Goat Cheese Stuffed Dates Wrapped in Bacon:

  • Dates
  • Soft goat cheese
  • Bacon

Want more healthy & flavourful appetizers? You’re going to love these …

Goat Cheese Stuffed Dates Wrapped in Bacon

Goat Cheese Stuffed Dates Wrapped in Bacon

Goat Cheese Stuffed Dates Wrapped in Bacon are the perfect healthy appetizer! This sweet, savory & creamy combination will tickle your taste buds and leave you craving more. Only 3 ingredients needed for this delectable appetizer!
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Appetizer
Cuisine: Paleo
Servings: 32


  • 32 dates, pitted
  • 1 pack soft goat cheese
  • 8 slices bacon, thin slices are best


  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Slice bacon strips lengthwise then slice them in half. You’ll end up with a total of 32 smaller strips.
  • Using a small spoon (espresso size), stuff goat cheese into dates.
  • Wrap each date with a bacon strip and place on baking sheet. If bacon strips are thin enough the wrap should hold when placed on the baking sheet. If not, insert a toothpick to hold the bacon in place.
  • Bake for 15-20 minutes. Remove from oven and let cool before popping these babies!
Keyword bacon, dates, gluten free, goat cheese, grain free, soy free
Got smoothie gas? How to tweak your smoothie

Got smoothie gas? How to tweak your smoothie

Are you experiencing smoothie gas or other gut issues like bloating, pain, diarrhea or heartburn after consuming your smoothie?

These symptoms can be a problem for some people. To be honest, there was a time in my smoothie journey where smoothies were causing baby to have a little too much gas for her liking.

It took a bit of time for me to realize that some ingredients in my smoothies were causing me to run into isolated rooms throughout the day.

After some experimenting, I learned that too much kale or broccoli were triggers for my gas problems. So, I now use mainly spinach as my green base and only add small amounts of kale and broccoli.

I also learned a while back that I had a slight intolerance to avocados (an intolerance that developed during a stressful time in my life) and if I ate them in excess I would get heartburn. So, instead of using avocados as a healthy fat source in my smoothies, I opt for other healthy fats that my body responds well to.

Now, this doesn’t mean that kale, broccoli and avocados are unhealthy foods – it just means that they don’t work well for my body at this time in my life. How I react to these foods months or years down the road might be very different (or may be the same).

Our bodies are constantly changing – what works for you today might not work for you tomorrow. It’s important to be in-tune with your body and experiment with foods in your diet, so you can consume more of the foods that serve you well and avoid the ones that don’t.

If you’re experiencing smoothie gas or gut issues after consuming your smoothie, I strongly recommend that you don’t give up on this healthy habit, but instead make some tweaks so your body is better able to digest, process and absorb this nutrient-rich drink.

I’ve put together some practical tips you can experiment with if you’re experiencing any gut distress with your daily smoothie.

How to tweak your smoothie if you’re experiencing smoothie gas or gut issues

1. Reduce the amount of greens you put in your smoothie.

Some guts do a better job of digesting greens than others. If your gut is struggling, try reducing veggies to 1/2 a cup. You can increase this amount over time and see how your gut responds (I don’t recommend going over 1.5 cups of greens).

2. Avoid or reduce high sulfur vegetables like kale, broccoli and spinach.

Although high sulfur veggies are extremely good for your health they can sometimes cause and/or aggravate symptoms like gas and bloating. If you’re experiencing these symptoms, try using vegetables like lettuce, celery, watercress, mustard greens or zucchini instead. I also recommend avoiding any other ingredients you suspect are causing symptoms.

3. Re-evaluate the protein powder you’re using.

Protein powders are a big culprit when it comes to gut issues. Low-quality and high-allergen protein sources (and a long list of ‘other’ ingredients) can cause digestive problems and/or other health issues. If you’re uncertain whether your protein powder is causing symptoms, I suggest trying it on its own (with water only) and see how your body responds. Also, check out my protein powder checklist to help guide you with finding a high-quality protein powder.

4. Drink your smoothie slowly and in a calm state.

I know it may be tempting to pound back your delicious tasting smoothie, but this approach can be overwhelming for your gut. Drinking a smoothie should be no different than eating a meal – it’s important do to both slowly and in a stress free state. The slower you consume your food, the easier it is for your gut to process, digest and absorb nutrients. This is particularly important for those dealing with IBS.

In addition to experimenting with the above, I also recommend that you support digestion with these simple and practical tips.

5 Ways to Support Digestion

5 Ways to Support Digestion

In this article you’ll discover practical ways to support digestion on a daily basis. These simple tips go a long way, and will help improve many other areas of your health, especially when practiced regularly.

You are what you eat, right? Think again …

A proper diet is the foundation for good health and maintaining an appropriate body weight. However, the well-known phrase “you are what you eat” is only part of the equation.

You are not just what you eat, you’re also what you digest, absorb, and assimilate. If digestive function is compromised, you cannot fully benefit from the nutrients in your diet, no matter how nutrient-dense your food is.

Here are some signs that indicate you’re not digesting food properly:

  • Bulky, foul-smelling stools
  • Feeling full, even if you haven’t overeaten
  • Gas, bloating, or flatulence
  • Heartburn or burping
  • Lack of energy
  • Undigested food in stool
  • Weight loss even while eating an optimal diet

Proper digestive function is beneficial for:

  • Sustained energy
  • Bowel regularity
  • Robust immunity
  • Balanced moods
  • Healthy skin and strong nails
  • Reproductive health

Digestion can be compromised for many reasons, including:

  • Stress – everyday stressful situations can prevent the “rest and digest” mode from doing its job.
  • Feeling worried, anxious, or eating too quickly – can lead to occasional insufficient stomach acid production.
  • Age – the production of our own digestive enzymes naturally declines 1% every three years after age thirty.

Here are a few practical ways to support digestion on a daily basis. I recommend giving all of these a try or at the very least starting with one and adding to your digestive support routine in time. These simple tips go a long way especially when practiced regularly.

5 Ways to Support Digestion


Because you are what you digest and absorb, you need a full range of nutrient-dense foods as well as the digestive enzymes to process them into what your body can actually use for energy. Digestive enzymes can support weight loss, the immune system, and a healthy inflammatory response.

Digestive enzymes are particularly important for people who fall into one or more of the following groups:

1. No gallbladder

2. Prior use of antacids (prescription, Tums, Rolaids, etc.)

3. Older adults.

4. Chronic gut issues like IBS, illness or high stress.

I recommend Digestzymes which are perfect for anyone who wants the very best digestive enzyme available that is equipped to break down a broad spectrum of foods and assist with optimal absorption and utilization of micronutrients. Take 1 capsule with each meal.

Digestive bitters are also helpful for aiding digestion. Just add the recommended dose found on the label to water and drink in-between meals.


Apple cider vinegar helps prepare the gut for incoming food by releasing enzymes that breakdown food.

Add 1 tbsp. apple cider vinegar to a glass of water and consume 15-20 minutes before your meals.


Ginger helps to relax the smooth muscles of the digestive tract.

Try adding a 1/2-inch piece of fresh ginger or 1/4 tsp. ginger powder to your smoothie or incorporate it into your other meals.

I also recommend sipping on ginger tea in-between meals.


Digestion begins in the mouth, so it’s important to chew your food thoroughly before swallowing.

When consuming smoothies, resist the urge to gulp it down, and instead take at least 20-30 minutes to sip on it.


Stress compromises your body’s ability to digest food properly. If you are dealing with physical, mental or emotional stress, here are some tips to help:

1. Eat sitting, not standing.

2. Take a few deep breaths before eating.

3. Avoid eating when emotions are strong (sad, angry, excited) and 1-hour before or after a workout.

Do you struggle with IBS? Discover 5 natural ways to treat the root cause of your IBS.


For optimal digestion. Say goodbye to gas & bloating after meals or that feeling of fullness after eating only a small quantity of food.