If you’re living with Irritable Bowel Syndrome (IBS), you probably already know how much your daily habits influence your symptoms. Coming from personal experience, a good routine is a life saver in managing IBS symptoms. So today I want to share with you my tips for an IBS-friendly evening routine that can help you manage your symptoms, support your gut and well, improve your overall health.
Eat a Balanced and IBS-Friendly Dinner
What to eat:
Everyday we get several opportunities to nourish our bodies, and eating a nutrient-rich, balanced dinner is one (wonderful) way to do that. A balanced meal is essentially one that includes a source of protein, a source of carbohydrates, a source of healthy fats and of course, plenty of colourful vegetables. For a step-by-step guide on how to do this, check out my post on ‘How to Build a Balanced Meal’.
Aside from building a balanced meal, we also want to be mindful of potential trigger foods. These can include fried and fatty foods, caffeine, alcohol, carbonated drinks, artificial sweeteners, lactose and spicy food. There are also certain vegetables that can bring on gas and bloating in some people, including cabbage, broccoli, cauliflower, brussels sprouts and beans. You don’t have to cross off these veggies, just be mindful of the quantity you eat and see how your digestion responds.
Do I need to avoid FODMAPs? This depends! Some people with IBS benefit from a low-FODMAP challenge. If you’ve already worked with a Dietitian and determined your individual trigger foods, then you’ll already know what FODMAPs to minimise to keep your symptoms at bay. If you haven’t, feel free to experiment with low-FODMAP foods, but remember that the low FODMAP-diet is not a long-term diet. Instead, it’s a short-term challenge to help us identify which FODMAPs you react to. Our end goal is to reintroduce as many foods in your diet as possible (because it’s great for gut health) whilst also managing your individual triggers. I highly recommend doing this process with a Dietitian. I’d be more than happy to work with you, feel free to book in or message me with any questions!
Oh and if you’re currently undertaking the FODMAP challenge and you’re in need of some meal inspiration, check out Monash University’s low-FODMAP recipe index.
When to eat:
Our bodies love routine! Setting an eating schedule will help to regulate your digestive system and minimise IBS symptoms. I recommend setting a dinner time that is at least 2-3 hours before you go to sleep. If possible, try to avoid eating too late into the evening!
How to eat:
Yes, even how you eat can make a big difference to your digestion. Often, indigestion can be due to eating too quickly and not chewing your food well enough. Remember, digestion begins in the mouth! So this is your excuse to romanticise your dinner and take your time. Enjoy your meal in a relaxed environment and chew your food thoroughly.
Do Things that Bring You Joy
For many people with IBS, stress and anxiety can play a major role in their symptoms (hi there, gut-brain axis). What’s a great stress-reliever? Joy and laughter. Set aside time throughout your week to do things that bring you joy. Whether it’s pursuing a hobby or spending time with loved ones, having these things to look forward to can help to improve your overall well-being.
Take Time to Unwind
Again, reducing stress can work wonders in IBS symptom management. Make it a daily practice to set aside time to unwind before bed. This could look like stretching, a warm bath, journaling or reading. You could also look into meditation programs specifically designed for managing IBS symptoms, like Nerva IBS (it can be a little pricey, but a lot of people have had great success with it). I also recommend limiting screen time before bed. You heard me, no doom scrolling allowed.
Stick to a Consistent Sleep Schedule
A consistent sleep schedule is key for a good night’s sleep. For those with IBS, research has shown that disturbed sleep can affect visceral hypersensitivity (a common feature of IBS where the gut is overly sensitive to stimuli). In fact, they found that a poor night’s sleep strongly correlated with worse abdominal pain the following day (1). No, thankyou.
For this reason, I encourage you to try going to bed and waking up around the same time every day. If you have an iPhone, the Health app has a sleep schedule function that I’ve personally found helpful!
Creating a calm and consistent evening routine can make a big difference in managing IBS symptoms. Remember, what works for one person might not work for another, so be gentle with yourself as you explore what helps you feel your best. As a dietitian, I encourage clients to view routines not as rigid rules, but as a flexible framework to support your body and nervous system.
Looking for some morning routine inspiration? Check out my Tips for an IBS-Friendly Morning Routine.
Talk soon,
Chanté <3
(1) Patel, A., Hasak, S., Cassell, B., Ciorba, M. A., Vivio, E. E., Kumar, M., Gyawali, C. P., & Sayuk, G. S. (2016). Effects of disturbed sleep on gastrointestinal and somatic pain symptoms in irritable bowel syndrome. Alimentary pharmacology & therapeutics, 44(3), 246–258. https://doi.org/10.1111/apt.13677
