7 life changing tips to heal your IBS

7 life changing tips to heal your IBS


I have struggled with IBS for years but with these simple tips under my belt it doesn’t rear its ugly head :

If you take a supplement make it Probiotics, they are packed full of good bacteria which restores the good bacteria in your gut.
I love BioKult.

Water nourishes the digestive tract and helps remove waste and toxins. Aim to drink 2 litres of filtered water per day.
Get a big bottle and put it on your desk so you drink it!

These helps breakdown foods, they are like little teeth in your stomach. I often take these when I am feeling bloated.


Bitter veg like rocket, watercress and dandelion help stimulate the digestive system.
Add them into your salads or poached eggs break bowl.


Dont munch of raw carrots all day, raw veg is hard to breakdown. Have steamed, sautéed or roasted after 4 to make it easier to digest.
Keep your raw salads for lunch time and turn up the heat for dinner.

This is the hardest…but essential. Try not to eat and tweet, chew your food and sit down to eat. It helps your body relax and gets into the state of rest, and diets so your body can absorb the food easily.
Turn off your phone when you eat and try to chew 15 times.

Meditation might not work for you but do something that makes you mindful. It might be yoga, walking, running or drawing. We spend some much time worrying and stressing, it’s time to relax. Our gut is so interconnected with our feelings “butterflies…that gut feeling” We need to focus on reducing stress to heal our digestion.
I love to do some deep belly breaths, this really works for me.

What are your top tips for stopping IBS? Comment below…


  • Neve Saunders

    Hi Madeleine,

    I have been gluten free for a little while since being diagnosed with IBS and have found it is even more difficult being a university student and living such a lifestyle. I love your blogs and it would be great to hear how you coped with the transition into your lifestyle whilst studying.
    I am also really keen to cut sugar out of my diet as well, and would love to know your tips for cutting sugar out of a gluten free diet as I find so many ‘free from’ pastas are so high in sugar and fats. What do you recommend using instead?

    Thanks x

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Hi babe, most of my recipes are gluten free and refined sugar free, which are easy to make and so yummy! xx

    • http://mustache-sunshine.tumblr.com/ Claudia SP

      Hi neve what do you do when you get those uncomfortable IBS symptoms? I struggle with a lot of gas and sometimes mild abdominal pain, mostly in the left side. Any tips? i’m an university student as well, i’m already gluten and dairy free but i still get the gurgling right after i eat. This condition makes me so depressed :(

    • Neve Saunders

      I totally get how you feel, how long have you been off of gluten and dairy as it can take up to 5 weeks to see any effects at all but I would totally recommend buscopan (you can get it over the counter) for when you’re having a bad day! Could be worth making a trip to the doctor though and seeing what they can prescribe because there could be some deeper problems potentially! Its just sooooo expensive being a ‘free from’ student though isn’t it, eating fresh really is not cheap x

    • http://mustache-sunshine.tumblr.com/ Claudia SP

      i’ve been off of gluten free for about a year and dairy free since i was in high school which is a long time ago (almost 5 years). Yeah i understand what you mean, i try to eat organic as much as i can but it’s kinda expensive though. How would you describe your symptoms and do you get them everyday? i guess you’re on medication right now. xx

  • Bex Rochford

    Hi Madeline. Thank you for this helpful post.

    I have been taking digestive enzymes with every meal for a while now but want to cut down on the supplements I am taking. I have also been taking a 30 day cycle of extra strong probiotics as I went through a past phase with my IBS. I will continue to take a less strong probiotic when the cycle is over (They were very expensive) and wonder how often and when you recommend taking the enzymes?

    Thak you!

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Hi babe, it really varies depending on the brand, so I would suggest following the instructions on the packaging, if you are really unsure then have a chat with your GP. xxx

  • Becky Gray

    Hello Madeleine, just like you I pretty much gave myself IBS, a leaky gut and I lost my periods due to my stupid eating habits at university 4 years ago and have been suffering ever since. I gave up gluten three years ago which definitely helped but I still continue to have horrible problems both physical and mental. I am going to try and give up lactose too and follow your diet completely now but I just wanted to ask you one thing.. would you say that you’ve really healed yourself of IBS and you don’t have the symptoms anymore? Do you think you’ll ever be able to eat gluten or dairy ever again? Sorry for the silly question I’m just at a bit of a loss at the moment!! Best wishes xx

    • http://www.madeleineshaw.com/ Madeleine Shaw

      I do still get it but it’s much better. I sometimes eat gluten and good quality dairy x

  • Siân Murphy

    My mum bloats really easily unfortunately and doctors have no idea what it could be. She gluten and lactose and fructose intolerant and even water seems to bloat her. Have showed her your beat the bloat section in your book but is there any thing else you could recommend? Thank you xx

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Most of my de-bloating tips are in my beat the bloat section as you said. My best advice is to take probiotics I love BioKult. There are also loads of recipes and handy tips elsewhere on my website which I hope will help your mum in some way x

  • Whitney Bevan

    Hi Madeleine! recently bought your book, the recipes are fantastic to make my meals more exciting (especially as I’m gluten and dairy free). I am wondering if your probiotic you recommended is OK for dairy allergy sufferers? Also do you have a reference to a good digestive enzyme? Very glad a friend mentioned you at the weekend :) x

  • http://mustache-sunshine.tumblr.com/ Claudia SP

    I’ve been diagnosed with IBS but i find it so difficult to follow the low fodmap diet and it’s basically because i absolutely looooove peaches, pears, artichokes and other veggies catalogued as “high fodmap food”, is there any solution for this? I mean eating all the fruits and veggies i want without worrying about the way the’ll make me feel after eating ’em? I just don’t want to quit eating these foods for my entire life. Any advice? Thanks

    • http://www.madeleineshaw.com/ Madeleine Shaw

      I don’t really believe in fodmap but it’s good to maybe reduce fruit a little. Make sure you eat slowly and read the gut chapter in my book for some tips that may help you x

  • Daniella Case

    I’ve recently bought your book and it’s fantastic. I am also a sufferer of ibs and found it hard to make food choices as I didn’t know what was good or bad for my digestive system so much so I used to stick to the same boring bland food as I was nervous to try anything ‘new’ or a bit adventurous. Your advice in your book has been great and someone actually commented on how healthy I looked the other day which has never happened before! I was told that onions are the worst thing you can eat with ibs so I avoid them even though I enjoyed eating them, do you think onions are OK for people with ibs? Thanks

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Everyone has different triggers, so onions are fine for some people but not for other, it’s all about what works for you. Glad you’re loving the book xx

    • claironeill

      Yes onions and garlic are high in fructans (fructose), which can be an IBS trigger. Try cancelling them out and see what happens as they aren’t a trigger for everyone.

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Yes definitely – they affect people so differently xxxx

  • Tina Mories

    Hi Madeleine, great post. Is your book catered or can be altered for those of us who suffer from ibs? Although it doesn’t explicitly say? I find it so difficult to find great cookbooks catered for a sensitive stomach? Thanks – Tina x

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Definitely. Theres a section in there called beat the bloat which would benefit you x

  • Emilie

    I use Biokult Probiotics and Viridian Digestive Aid they’re really helping my digestive system and I feel much less bloated. Having the digestive Aid after every protein meal. I also use GI complex by Biocare!

  • Denise shepherd

    can you tell me what bio-kult probiotic you would recommend please. i have googled them and quite a few different tablets and wanted to check with you first before I buy. thank you xx

  • http://poundingyounghearts.blogspot.com.au/ Hannah Bowman

    These are really great tips. I never thought about the whole stress relating to gut health thing, but as soon as I read it, it really made sense! x


  • Ella Beau

    Love this post, so helpful! I try and sit down and eat but always end up snacking – have you got any tips for getting snacking under control. It’s become a habit that I need to stop.
    Totally agree with you about deep breathes though, they’re my go to for relaxing myself and my mind!

    • http://www.madeleineshaw.com/ Madeleine Shaw

      I try and not snack and just eat 3 meals a day, as snacking is so easy to overdo x

    • Ella Beau

      What digestive enzymes do you use or recommend?
      I’m going through a mega bad stage with my ibs, stress and bloating and I’ll try anything. So far nothing has worked.

  • Ida-Sofia

    Thanks! Nice tips. I’m so excited to read your book, which arrived a few days ago. It looks so delicious. :) Do you eat much of fermented foods. That is my new project in my kitchen. I hope it will help too.

    • http://www.madeleineshaw.com/ Madeleine Shaw

      I hope you are enjoying it x

  • Lianne Dowse

    I would also be keen to know more about which enzyme supplements you use. I currently use Nature’s Sunshine products and love them, they stock enzymes but I’ve never tried them. Thanks for the fab recipes and advice, I love your website!

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Thank you x

  • https://superfitbabe.wordpress.com/ Cassie

    Yesss, water is so important! I like eating a lot of fiber as well. Cooked sweet potatoes are also great!

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Yes, love sweet potato x

  • Ali

    Again a question about enzymes – do general ones work or is there a way of finding out which enzymes you lack and getting specific enzyme supplements? Thanks!

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Try and get ones from a good brands, i like viridian x

    • Nina Dack

      Hi Madeleine, great website and advice – can’t wait to order your book. Regarding digestive enzymes and constantly bloating throughout the day….I can’t find any directions for Viridian digestive enzymes. How would you suggest taking them and how often? Many thanks.

  • Siobhan

    Me too please – what digestive enzymes do you recommend? I am bloating so much of the time, no matter how well I eat so if you find these help, I would love to try them. Thanks

  • Katie Swan

    Very helpful – thanks. Do you have a brand of digestive enzymes you can recommend or suggest? Already take probiotics but keen to try these also after reading this. Thanks for the site, Katie.

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