IBS and Gut Health

As IBS and your gut health are intertwined, improving gut health is a key step in managing IBS symptoms and enhancing overall digestion.
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As IBS and your gut health are intertwined, improving gut health is a key step in managing IBS symptoms and enhancing overall digestion.
The role of gut health in IBS
Irritable Bowel Syndrome (IBS) is more common than you might think, affecting around 1 in 10 people worldwide. Despite being so widespread, it’s still surrounded by questions, why does it happen, and how can you manage it effectively? The link between IBS and your gut microbiome might just be the answer. 

Research shows that disruptions in gut function and microbiome balance play a significant role in IBS symptoms, so understanding how closely IBS and your gut health are linked is key. Gut Health plays a key role in IBS, with the gut microbiome and overall gut function at the centre of both its symptoms and potential solutions. At Biotiful, we’re here to help you better understand the connection and support your gut every step of the way, with the help of Biotiful Kefir.

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Biotiful Kefir Original Drink

Biotiful Kefir Original Drink

£2.50
Biotiful Kefir Yogurt Rubie Raspberry

Biotiful Kefir Yogurt Rubie Raspberry

£1.75
Biotiful Kefir Protein Original

Biotiful Kefir Protein Original

£1.75
Biotiful Kefir Cherry Drink

Biotiful Kefir Cherry Drink

£2.50
Biotiful Kefir Yogurt Original

Biotiful Kefir Yogurt Original

£1.75
Biotiful Kefir Organic Original

Biotiful Kefir Organic Original

£2.60
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Supporting gut health to manage IBS

  • Healthy Bacteria: Adding beneficial bacteria to your diet through foods rich in live cultures like Biotiful Kefir yogurts or drinks can help rebalance your gut microbiome and support healthy digestion to relieve IBS symptoms.

  • Dietary Changes: A low-FODMAP diet, which limits fermentable carbohydrates, can reduce symptoms like bloating and discomfort by minimizing the food sources that feed harmful bacteria.

  • Stress Management: Stress can disrupt gut-brain communication, affecting your gut microbiome and worsening IBS symptoms. Techniques like mindfulness, yoga, or deep breathing can help ease stress and improve gut health, as your mood and gut health are closely linked.

  • Prebiotics: Foods rich in fibre, like fruits, vegetables, and whole grains, nourish good gut bacteria. However, for some individuals with IBS, it’s important to monitor fibre intake to avoid triggering symptoms.

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    How common is IBS?
    According to the NHS, around 13 million people suffer with IBS which stands for ‘Irritable Bowel Syndrome’. IBS is characterised as a gastrointestinal condition in which the patient will experience abdominal pain, discomfort, and disturbances in their bowel habits or movements. Although there is no exact ‘cure’ for this common condition, there may be certain lifestyle measures which can reduce symptoms for some people and make IBS more manageable day to day.Nutritionist Kristen Stavridis

    Frequently asked questions about IBS and gut health

    Get the answers to some of the most frequently asked questions about gut health and IBS!

    How do I support my gut health to help reduce symptoms of IBS?

    If you have IBS and your gut health hasn’t been a priority as of yet, then you can make a real change to your gut health. By following certain steps, you can restore balance that may have been lost in your gut microbiome and reduce IBS symptoms. These steps include: 

    • Reducing your intake of disruptive foods (high FODMAP and ultra-processed) 
    • Increasing your intake of fermented foods that contain live cultures, like Kefir
    • Increase the amount of fibre you eat 
    • Staying hydrated
    • Limiting consumption of alcohol and sugar

    Following these steps, you can reset your gut and have strong foundations in terms of fuelling the healthy bacteria in your gut. In turn, along with helping to relieve symptoms of IBS, when you improve your gut health, you can improve your immunity, your mood, manage weight in a healthy way and so much more. 

    What are the best foods for IBS and your gut?

    The best foods to help people who have IBS are products that contain a variety of healthy bacteria to support IBS and a varied gut microbiome. Many people opt for supplements, however Biotiful Kefir is equally convenient and contains four different strains of healthy bacteria (Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus lactis and Streptococcus thermonphilus), to support a strong gut microbiome which can help to ease symptoms of IBS. Consume as you would usually have yogurt, whether it’s in savoury recipes, in a morning granola bowl, an afternoon snack or anything in between. Learn more about the benefits of drinking Kefir. 

    What foods calm an IBS flare up?

    If you’re experiencing an IBS flare up, focus on foods that are good for your gut and easy to digest, such as lean proteins, bananas, oats, brown rice, low FODMAP fruits and vegetables and also sources of probiotics. You’re wanting to soothe the digestive system, whilst also providing nutrients, which is what these foods can help to do during a flareup.

    Why are low FODMAP foods good for IBS and gut health?

    FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates that the body can struggle to digest in the small intestine, which draws water in, which is the initial issue that can increase its volume and cause an upset stomach. From here, the bacteria in the large intestine ferment the undigested FODMAPs, which produce gas and exacerbate IBS symptoms in your gut, particularly pain, bloating and disrupting bowel habits. 

    So, when you focus on eating low FODMAP foods, they’re easier for the small intestine to digest, helping you avoid the issues that come later in the digestive journey associated with IBS and your gut.

    What is the best diet for IBS and gut health? 

    The best-suited diet to help reduce symptoms of IBS and improve your gut health is one that is balanced, particularly focused on the following elements: 

    • Low FODMAP foods that are easy for the body to digest: carrots, cucumbers, peppers, blueberries, kiwi, eggs, plain meats, hard and matured cheeses, oats, rice, peanuts, pumpkin seeds, butter and dark chocolate. 
    • Probiotics to fuel healthy gut bacteria: Biotiful Kefir drinks and yogurts, kimchi, sauerkraut and kombucha. 
    • Foods high in fibre (also making sure they’re low FODMAP): brown rice, oats, green beans, raspberries, oranges, lentils and nuts. 
    • Avoid ultra-processed foods and opt for wholefoods
    • Healthy fats that are easy to digest and reduce inflammation: nuts, seeds, butter, ghee, fatty fish and non-processed oils
    • Regular meals: eating your meals at regular times can help to reduce instances of an upset stomach 
    • Hydration: staying well hydrated and drinking plenty of water helps to support digestive function, prevent constipation and replace any fluids lost when you have an upset stomach 

    Try our delicious kefir recipes!

    Delicious & Healthy Protein Chocolate Cherry Pancakes!

    Delicious & Healthy Protein Chocolate Cherry Pancakes!
    The Ultimate Cheesy Potato Savoury Protein Pancakes

    The Ultimate Cheesy Potato Savoury Protein Pancakes
    Delicious & Healthy Vanilla Yogurt Apple Granola Recipe!

    Delicious & Healthy Vanilla Yogurt Apple Granola Recipe!
    Delicious & Healthy Kefir Mango Ice Pops

    Delicious & Healthy Kefir Mango Ice Pops
    Delicious & Healthy Vanilla Pancakes With Caramelised Apple!

    Delicious & Healthy Vanilla Pancakes With Caramelised Apple!
    Delicious & Healthy Kids Reindeer Cookies!

    Delicious & Healthy Kids Reindeer Cookies!

    How IBS and your gut are directly linked

    Gut-brain axis dysfunction

    The gut and brain are in constant communication through the gut-brain axis. In IBS, this connection may be disrupted, leading to heightened gut sensitivity and changes in bowel habits. Stress and anxiety, which directly impact gut health, often make IBS symptoms worse.

    Learn more

    Inflammation and immune response

    Low-grade inflammation and an overactive immune system are often present in IBS, driven by microbial imbalances in the gut. By understanding the vital role gut health plays in IBS, you can take steps to restore balance and alleviate symptoms. Incorporating gut-friendly foods, like Biotiful Kefir, into your daily routine is a simple way to nurture your gut microbiome, reduce symptoms of IBS and support your digestive health.

    Learn more

    Altered fermentation and bloating

    If you have IBS and the gut microbiome is out of balance, it can lead to excessive fermentation of certain carbohydrates. This over-fermentation produces gas, which contributes to the bloating and discomfort commonly experienced by IBS sufferers.

    Learn more