Irritable Bowel Syndrome (IBS) is one of the most frustrating and misunderstood conditions. Many patients are often told that there’s no cure and are left with limited treatment options. However, by focusing on gut health, diet, and lifestyle changes, you can manage IBS symptoms effectively without the use of medications. In this blog, I’ll dive into the six most common mistakes that people with IBS make and share how you can avoid them to start reversing inflammation and feeling better fast.

1. Ignoring Bowel Movements

One of the biggest mistakes IBS patients make is not paying enough attention to their bowel movements. A regular, healthy bowel movement is essential for reducing inflammation and maintaining gut health. The digestive system houses 70-80% of the body’s immune system, including a significant amount of mucosa-associated lymphoid tissue (MALT). This tissue regulates immune responses and is a key player in inflammation.

When you have IBS, not having regular bowel movements can lead to bacterial overgrowth, leaky gut, and other digestive issues. Tests can reveal key markers like methane production (linked to SIBO or IMO) and zonulin, a marker for leaky gut. Regular bowel movements flush out harmful microbes and waste, reducing the risk of inflammation and other IBS complications.

How to Fix It: Monitor your bowel movements closely. Aim for regular, complete evacuations every day. This is crucial for flushing out harmful bacteria and preventing conditions like SIBO and candida overgrowth.

2. Consuming Too Much Sugar and Processed Foods

Another common mistake is consuming a diet high in sugar and processed foods. These foods fuel harmful bacteria and fungi in the gut, triggering gut microbiome dysfunction. The body reacts to processed foods by producing reactive oxygen species (ROS), which causes oxidative damage and inflammation.

Excessive sugar can activate pro-inflammatory pathways, leading to the release of cytokines that further exacerbate IBS symptoms. Even if some individuals without inflammation can tolerate these foods, for those with IBS, cutting back on sugar and processed foods is essential.

How to Fix It: Reduce or eliminate sugar and processed foods from your diet. These types of food disrupt gut health and fuel inflammation. Focus on natural, whole foods that support gut health and digestion.

3. Lack of Phytonutrients in the Diet

Many IBS sufferers rely heavily on low-carb, paleo, or carnivore diets, which can inadvertently lead to phytonutrient deficiencies. Phytonutrients are plant-based compounds that play a critical role in maintaining gut health, supporting the immune system, and reducing inflammation. Diets that lack these essential nutrients can lead to worsening inflammation over time.

Phytonutrients are categorized into eight main groups: terpenes, phenols, chlorophyll, thiocyanates, phytoenzymes, phyto oils, prebiotics, and alkaloids. These powerful compounds support the gut microbiome and reduce the risk of digestive dysfunction.

How to Fix It: Incorporate a wide variety of colorful, plant-based foods into your diet to ensure you’re getting enough phytonutrients. While it’s okay to include animal products, focus on a diet rich in vegetables, fruits, and plant-based foods.

4. Ignoring Stress and Trauma

Stress and trauma are major contributors to IBS. Gabor Maté, a well-known physician, emphasizes that stress and trauma are often at the root of autoimmune diseases and digestive disorders like IBS. Many patients I’ve worked with can trace their gut issues to stress or traumatic experiences, whether big or small.

When we ignore our emotional and psychological needs, we allow stress to manifest physically, worsening IBS symptoms. It’s essential to address unmet needs like rest, sleep, and relaxation, and not sacrifice your health for work, family, or other obligations.

How to Fix It: Acknowledge the role that stress and trauma play in your IBS. Start addressing these factors by setting healthy boundaries, practicing relaxation techniques, and making time for yourself. Mental health plays a big role in gut health, so be proactive about managing stress.

5. Poor Sleep

Poor sleep is another mistake that exacerbates IBS symptoms. When you don’t get enough restorative sleep, your body produces more inflammatory cytokines, which worsens inflammation in the gut. Even one night of poor sleep can disrupt your gut health for several days.

Sleep is essential for tissue repair and reducing inflammation. Without adequate rest, your body’s immune response becomes dysregulated, making it harder to manage IBS symptoms.

How to Fix It: Prioritize good sleep hygiene. Make sure you’re getting 7-8 hours of uninterrupted, restful sleep each night. Create a calming nighttime routine, limit screen time before bed, and ensure your sleeping environment is conducive to rest.

6. Leading a Sedentary Lifestyle

Many people with IBS avoid exercise due to fatigue or pain, but physical inactivity can make IBS symptoms worse. Exercise stimulates the release of hormones and molecules that heal tissues and reduce inflammation, such as TNF-alpha and IL-6. Regular exercise also helps improve digestion, promote bowel regularity, and strengthen the immune system.

How to Fix It: Incorporate regular physical activity into your routine. Even if you’re fatigued or experiencing discomfort, there are exercises you can do that won’t strain your body. Low-impact workouts like walking, swimming, or yoga can significantly benefit your digestion and overall health.

Taking Control of Your Health

Managing IBS effectively requires a holistic approach that addresses bowel movements, diet, stress, sleep, and exercise. By avoiding these six common mistakes, you can reduce inflammation, improve gut health, and experience long-term relief from IBS symptoms.

For personalized guidance and support, schedule a discovery call with Dr. Chanu Dasari at MGI Clinics. Our Case Studies page features stories of patients who have successfully managed their conditions through the Mind-Gut-Immunity Method. 

Start Your Journey to Better Health Today

Discover the transformative power of the Mind-Gut-Immunity Method! Over the past decade, Dr. Dasari has helped countless clients reduce inflammation and find relief from autoimmune issues, often in just 3-6 weeks. Now, you can start your journey to better health with our free training. Click the link below, choose your condition, and learn how our proven approach can help you feel better fast. 

About the Author

Dr. Chanu Dasari, a distinguished clinician with a career spanning renowned institutions like Vanderbilt University, Oxford University, and the University of California, has made significant contributions to medical research and practice. His work, published in top peer-reviewed scientific journals and adopted by the US Department of Health, highlights his commitment to advancing healthcare. Dr. Dasari is board-certified by the American Board of Medical Specialties and the American College of Surgeons, with a specialization in hernia repair, gallbladder removal, cysts, digestive disease, and cancer. As the founder of the Mind-Gut-Immunity Clinic, he draws from personal experience with autoimmune and digestive dysfunction to lead a team dedicated to patient-centered care using evidence-based protocols.

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