Irritable Bowel Syndrome (IBS) is one of the most common digestive conditions in North America, affecting an estimated 10–15% of the population at any given time. That’s millions of people dealing with symptoms like bloating, abdominal pain, cramps, irregular bowel movements, and food sensitivities — often without clear answers.
While I don’t personally have IBS, I’ve spent years learning how to support gut health naturally, and I’ve seen how many of these approaches can help people with IBS feel better, improve their digestion, and even resolve certain intolerances over time. Below I’ll share some of the best strategies and tools for managing IBS symptoms and promoting a healthier gut overall.
Start with the Basics: Water & Hydration
Water is one of the most essential elements for your body — second only to air. But not all water is created equal when it comes to gut health and inflammation.
One option that some people have found helpful is drinking alkaline water to help reduce acidity and inflammation in the gut. I personally use a Leveluk K8 Water Filter Machine, which produces 9.5 pH alkaline water. It’s a significant investment, but for those who want to fully commit to healing, it may be worth exploring.
Even if a machine like this isn’t in your budget right now, it’s still worth asking yourself: what kind of water am I drinking? Filtered, clean, mineral-rich water is the foundation of good gut health. Please contact me for more cost effective clean water solutions. Including https://cleanwaterinitiative.ca/.
👉 Here’s the water system I use: Enagic Leveluk K8 Water Filter Machine on Amazon
Rebuild Your Microbiome with Probiotics & Superfoods
The gut is often called your second brain, and its health is directly tied to how you feel and function. A balanced, thriving microbiome can help calm IBS symptoms and improve food tolerances.
For example, I used to struggle with dairy, but after regularly nourishing my microbiome with probiotics and superfoods, my lactose intolerance resolved.
Some of my favorite gut-friendly superfoods include:
- Kale & spinach
- Spirulina
- Flaxseed
- Chia seeds
- Hemp hearts
- High-quality probiotic supplements
Fermented foods like sauerkraut, kefir, and kombucha are also excellent additions to your diet to feed good bacteria.
Support Your Gut with Red Light Therapy
An innovative way to support gut health is red light therapy. Research suggests it helps stimulate the mitochondria (the energy producers) in your cells, including those in your digestive tract, which can promote healing and reduce inflammation.
You can find a good quality red light panel for around $200 (CAD). Here’s a helpful guide to learn more:
Red Light Therapy for Digestive Health – Haven of Heat
I use a Hooga HG300 and am happy to share that opportunity locally.
Exercise & Core Strengthening
Gentle, regular exercise is another key part of digestive health. Strengthening your abdominal muscles with core workouts and practicing yoga can support gut motility and reduce discomfort. Even something as simple as daily walking can make a difference.
General Management Strategies for IBS
Beyond these specific tools, here are some well-established approaches to managing IBS symptoms:
🌱 Dietary Changes
- Identify and eliminate trigger foods. Common ones include:
- High-FODMAP foods (like onions, garlic, beans)
- Gluten
- Dairy
- Caffeine
- Alcohol
- A registered dietitian can help tailor a plan for your unique needs.
🧘♀️ Lifestyle Modifications
- Prioritize adequate, quality sleep.
- Incorporate regular, moderate exercise.
- Practice stress-reduction techniques like meditation, yoga, or journaling.
💆 Stress Management
Stress is a major trigger for IBS symptoms. Finding healthy ways to manage it — like therapy, mindfulness practices, or time in nature — can make a huge difference.
Final Thoughts
IBS is incredibly common — yet highly individual. What works for one person may not work for another, which is why it’s so important to listen to your body and experiment with what helps you feel better.
Whether it’s improving the quality of your water, feeding your microbiome better, trying red light therapy, or simply managing stress, every small step you take toward supporting your gut health can pay off in how you feel day to day.
If you’d like details on any of the tools or techniques I mentioned — like the water machine or red light panel — feel free to get in touch.
Here’s to a healthier, happier gut!