Keep a diary
Note what you eat, how you feel and your symptoms for a few weeks. It can help you and your GP spot triggers.
Eating habits
- eat slowly and regularly
- drink plenty of water
- try not to cut out whole food groups without advice
Stress
The gut and brain are closely linked. Relaxation, exercise, mindfulness and good sleep can all help.
Exercise
Regular activity, such as walking, yoga or swimming, can ease symptoms, especially constipation and bloating.
Toilet access
- a Radar key opens thousands of locked accessible toilets. See accessible toilets
- a "Can't Wait" card from Crohn's and Colitis UK or Bladder and Bowel UK can help you ask to use a toilet in shops and cafes
Support
The IBS Network is a UK charity with a helpline, self-care plan and a "Can't Wait" card for members.
Sources we used
We check this page at least once a year, and sooner when the rules change. Read how we check our facts, or tell us if something looks wrong.