IBS flare-ups can happen even when your symptoms are generally well controlled. While there isn’t a quick fix, there are practical, evidence-based strategies that can help ease abdominal pain, bloating and bowel symptoms so you can get back to feeling like yourself.
If you’re wondering how to calm an IBS flare-up…
When an IBS flare-up strikes, it can feel like your digestive system has a mind of its own. One day you’re feeling well, and the next you’re dealing with abdominal pain, bloating, diarrhoea, constipation, or that frustrating feeling that your gut has completely derailed your plans.
The good news is that flare-ups are a normal part of living with Irritable Bowel Syndrome (IBS). They don’t necessarily mean you’ve done something wrong or that your IBS is getting worse. Even when your symptoms are well managed, there will often be periods when they temporarily return.
Hi, I’m Antonella Dewell, a registered dietitian specialising in IBS. I know firsthand how disruptive flare-ups can be — not just physically, but emotionally too. Over the years, I’ve helped many people with IBS identify their triggers, improve their symptoms, and feel more confident around food. One thing I always remind my clients is that while we can’t always prevent a flare-up, we can have a plan to help calm symptoms when they happen.
In this guide, I’ll share the strategies I most often recommend to my clients, explain why IBS flare-ups happen, what you can do to ease your symptoms, and when it’s important to seek medical advice.
Quick Answer: How to Calm IBS Flare-Ups
If you’re looking for fast relief, these strategies may help calm an IBS flare-up:
- Give yourself permission to slow down and rest.
- Practise diaphragmatic (belly) breathing to help calm the gut-brain connection.
- Try peppermint tea or enteric-coated peppermint oil capsules if they’re suitable for you.
- Apply a heat pack to your abdomen to ease cramping.
- Go for a gentle walk or try a few simple yoga stretches.
- Massage your abdomen to help trapped wind move through your digestive system.
- Choose simple, easy-to-digest meals until symptoms settle.
- Stay well hydrated, particularly if you’re experiencing diarrhea.
- Avoid foods you already know trigger your symptoms.
Remember that IBS affects everyone differently. You may find some of these strategies work better than others, so it’s worth building your own “flare-up toolkit” over time.
What is an IBS flare-up?
IBS is considered a chronic relapsing condition, which simply means that symptoms naturally fluctuate over time. Even if you’ve found a way of eating and living that keeps your IBS well controlled most of the time, occasional flare-ups are still common.
During a flare-up, your usual symptoms may become more intense or occur more frequently than normal.
Common symptoms include:
- abdominal pain or cramping
- bloating
- excess gas
- diarrhea
- constipation
- alternating diarrhea and constipation
- urgency
Some flare-ups last just a few hours, while others may continue for several days. Although they can be frustrating and unpredictable, they don’t usually mean your IBS has permanently worsened.
Why do IBS flare-ups happen?
Sometimes the cause of a flare-up is obvious. Perhaps you’ve eaten a food you know doesn’t agree with you, enjoyed one too many drinks at a celebration, or gone through a particularly stressful week at work.
Other times, there seems to be no obvious explanation at all.
This uncertainty can be one of the most frustrating parts of living with IBS, but it’s also completely normal. IBS symptoms are influenced by many factors, including the way your digestive system moves, the sensitivity of your gut, your stress levels, sleep, hormones, and even recent illness.
Common IBS triggers include:
- eating foods you’re sensitive to
- large or high-fat meals
- spicy foods
- alcohol
- caffeine
- emotional stress or anxiety
- poor sleep
- hormonal changes
- travel or changes to your routine
- recovering from a stomach bug.
One of the biggest misconceptions I see is that people blame themselves every time they have a flare-up. While identifying your personal triggers is important, it’s equally important to remember that not every flare-up is preventable. Having IBS doesn’t mean you’ve failed if your symptoms return — it simply means your digestive system is having a more sensitive day than usual.
Rather than trying to pinpoint the exact cause every time, I encourage my clients to focus on something much more productive: having a plan for what to do when symptoms appear.
1. Give your body permission to rest
When symptoms suddenly worsen, it’s natural to feel frustrated. Many people immediately start asking themselves, What did I do wrong? or Why is this happening now?
Instead of criticising yourself, try to respond with the same kindness you would offer a friend.
IBS flare-ups can be physically exhausting. Your body is working harder than usual, and stress can make symptoms feel even worse. Giving yourself permission to slow down — even if it’s only for an hour or two — can help settle both your body and your mind.
If possible, spend some time doing activities that help you relax. That might mean curling up on the sofa with a book, watching your favourite TV program, taking a warm bath, or simply allowing yourself an early night. If your symptoms are particularly severe, don’t feel guilty about taking the day off work or postponing non-essential plans.
One thing I often remind my clients is that resting isn’t “giving in” to IBS — it’s giving your body the opportunity to recover.
2. Calm your gut with diaphragmatic breathing
Have you ever noticed that your IBS symptoms seem worse during times of stress?
That’s because your digestive system and your brain are closely connected through what’s known as the gut-brain axis. When we’re anxious, overwhelmed or under pressure, our digestive system can become more sensitive, making abdominal pain, bloating and changes in bowel habits feel even worse.
One simple technique that can help interrupt this cycle is diaphragmatic breathing, sometimes called belly breathing.
Unlike shallow chest breathing, diaphragmatic breathing encourages your diaphragm to do most of the work. This activates your body’s relaxation response and may help reduce the stress signals that can contribute to IBS symptoms.
Try practising for five to ten minutes, several times throughout the day during a flare-up. Many people find it particularly helpful before meals or when abdominal pain starts to build.
If you’re new to diaphragmatic breathing, here’s a short video showing exactly how to do it correctly.
3. Try peppermint tea or enteric-coated peppermint oil
Peppermint is one of the best-researched natural remedies for IBS and is something I frequently recommend to clients experiencing abdominal pain or cramping.
Peppermint contains compounds that help relax the muscles of the digestive tract, which may reduce abdominal pain, cramping and bloating during a flare-up.
If you’re looking for gentle relief, try sipping a warm cup of peppermint tea. Some people also find enteric-coated peppermint oil capsules helpful.
Enteric-coated capsules are designed to pass through the stomach before dissolving in the intestines, where they’re most likely to have their beneficial effects.
Peppermint isn’t suitable for everyone, though. If you experience frequent acid reflux or heartburn, peppermint may make these symptoms worse, so it’s generally best avoided.
4. Apply gentle heat to your abdomen
Sometimes the simplest strategies are the most comforting.
Placing a hot water bottle or heat pack on your abdomen can help relax tight muscles, improve blood flow to the area and provide temporary relief from abdominal cramping.
Many of my clients tell me this becomes one of their first “go-to” strategies whenever a flare-up starts because it’s easy to do while resting, reading or watching television.
Just remember to wrap your heat pack in a towel and avoid placing it directly against your skin to prevent burns.
5. Move gently and try abdominal massage
Although resting is important, complete inactivity isn’t always the answer.
If you feel up to it, a gentle walk can help stimulate normal bowel movements and encourage trapped gas to move through your digestive system, which may reduce bloating and discomfort.
Some people also find gentle yoga helpful during a flare-up. Poses such as Child’s Pose, gentle spinal twists or the appropriately named Wind-Relieving Pose can help ease abdominal tension and relieve built-up gas.
You can learn more about the best poses for IBS from my blogpost: Yoga for IBS: 4 Gentle Poses to Relieve Bloating, Gas & Constipation. Listen to your body, though — this isn’t the time for a strenuous workout.
Another simple technique worth trying is abdominal self-massage.
The “I Love You” (ILU) massage is designed to follow the natural path of your large intestine and may help reduce bloating and encourage trapped gas to move through your bowel.
To try it:
Lie comfortably on your back.
Using gentle circular motions, massage upwards from the lower right side of your abdomen towards your ribs (the “I”).
Next, massage across the top of your abdomen from right to left (the “L”).
Finally, move down the left side of your abdomen (the “U”).
Repeat this slow, clockwise pattern for around 10 minutes or until you begin to feel some relief. You may find it even more soothing if you combine it with a little massage oil and your favourite relaxing music.
6. Choose simple, easy-to-digest meals
When your gut is feeling particularly sensitive, it can help to keep meals simple for a day or two.
Many people assume they should stop eating altogether during an IBS flare-up, but skipping meals can sometimes make symptoms worse. Instead, aim for small, regular meals that are gentle on your digestive system.
Foods that are often well tolerated include:
- plain oats or oatmeal
- white rice
- potatoes
- bananas
- eggs
- plain chicken, turkey or fish
- sourdough toast (if tolerated)
- homemade soups and broths
- smooth peanut butter in small amounts.
There’s no single “IBS flare-up diet” that works for everyone, so think of these as starting points rather than strict rules. The goal isn’t to eat perfectly: it’s to nourish your body without placing extra stress on your digestive system.
If you’ve already identified specific trigger foods, it’s sensible to avoid those until your symptoms have settled.
7. Stay well hydrated
Staying hydrated is important at any time, but especially during an IBS flare-up.
If you’re experiencing diarrhea, your body loses more fluid than usual, increasing your risk of dehydration. On the other hand, if constipation is your main symptom, drinking enough fluids may help stools stay softer and easier to pass.
Rather than drinking large amounts all at once, try sipping water regularly throughout the day.
Some people also find herbal teas, such as peppermint or ginger tea, soothing during a flare-up. If caffeine tends to aggravate your symptoms, it may be worth choosing decaffeinated drinks until you’re feeling better.
8. Avoid the temptation to over-restrict your diet
One of the most common mistakes I see is that people become so worried about triggering another flare-up that they start cutting more and more foods from their diet.
While it makes sense to temporarily avoid foods you already know don’t agree with you, a flare-up isn’t usually the time to begin eliminating additional foods “just in case.”
Unnecessarily restricting your diet can make eating stressful, reduce the variety of nutrients you’re getting, and sometimes make it even harder to identify what is actually triggering your symptoms.
Instead, focus on returning to your usual balanced eating pattern once your flare-up has settled.
If you regularly experience flare-ups after eating, or you’re unsure which foods are contributing to your symptoms, working with an IBS dietitian (like me) can help you identify patterns without making your diet more restrictive than it needs to be.
9. Use medications when appropriate
Lifestyle strategies can make a real difference, but sometimes medication is also part of managing an IBS flare-up.
Depending on your symptoms, your primary care physician or pharmacist may recommend medications such as:
- antispasmodics to help reduce abdominal cramping
- anti-diarrheal medication if diarrhea is your main symptom
- laxatives for constipation (where appropriate).
If you’ve been prescribed medication specifically for your IBS, follow the advice given by your healthcare provider.
Remember that medication doesn’t replace addressing the underlying factors contributing to your IBS, but it can be a helpful part of your flare-up toolkit when symptoms are particularly disruptive.
What to eat during an IBS flare-up
People often ask me, “What should I eat when my IBS is flaring?”
Unfortunately, there’s no single meal plan that works for everyone, because IBS is such an individual condition.
That said, many people find that temporarily choosing simpler meals helps their digestive system settle.
| Foods that may be easier to tolerate | Foods you may wish to limit during a flare* |
|---|---|
| Porridge or oats | Large, heavy meals |
| White rice | Fried foods |
| Bananas | Very spicy foods |
| Plain chicken, fish or turkey | Alcohol |
| Eggs | Excess caffeine |
| Homemade soup | Foods you already know trigger your IBS |
| Sourdough or white toast (if tolerated) | Very rich desserts |
*Your personal trigger foods are always more important than general lists. If a food on the left doesn’t agree with you, don’t force yourself to eat it simply because it’s considered “IBS-friendly.”
When should you seek medical advice?
Although IBS flare-ups are common, it’s important not to assume that every digestive symptom is caused by IBS.
Make an appointment with your doctor if:
- your symptoms have changed significantly from your usual pattern
- you’re experiencing ongoing symptoms despite trying self-management strategies
- you’re finding it difficult to eat or maintain your weight
- your symptoms are having a major impact on your quality of life.
Seek medical advice promptly if you notice any of the following:
- blood in your stools
- unexplained weight loss
- persistent vomiting
- fever
- severe or worsening abdominal pain
- symptoms that regularly wake you during the night.
These symptoms aren’t typical of IBS and should always be assessed by a healthcare professional.
Frequently Asked Questions
How long do IBS flare-ups last?
The duration varies from person to person. Some flare-ups settle within a few hours, while others can last several days. Factors such as stress, diet, sleep and your individual IBS triggers all influence how long symptoms persist.
What calms an IBS flare-up quickly?
There’s no instant cure, but many people find relief by resting, practising diaphragmatic breathing, using a heat pack, drinking peppermint tea (if appropriate), eating simple meals, staying hydrated and avoiding known trigger foods.
Can stress cause IBS flare-ups?
Yes. Stress is one of the most common triggers for IBS symptoms because of the close connection between the brain and the digestive system. This doesn’t mean your symptoms are “all in your head”—it simply reflects the way the gut and brain communicate with one another.
Should I stop eating during an IBS flare-up?
Usually not. Small, regular meals are often better tolerated than skipping food altogether. If you’re unsure what to eat, choose simple meals that you know are generally well tolerated and gradually return to your usual eating pattern as your symptoms improve.
Is peppermint good for IBS?
Peppermint tea and enteric-coated peppermint oil capsules may help reduce abdominal pain and cramping in some people with IBS. However, peppermint isn’t suitable for everyone and may worsen symptoms if you experience frequent acid reflux or heartburn.
Key Takeaways
IBS flare-ups are an unfortunate but normal part of living with IBS. Although they can feel discouraging, they don’t mean you’ve failed or that all your hard work has been undone.
Over time, most people find that having a personalised flare-up plan helps them recover more quickly and feel more confident when symptoms appear.
For many of my clients, that plan includes slowing down, using breathing exercises, applying heat, choosing gentle foods, staying hydrated and avoiding their known triggers. None of these strategies is a magic cure on its own, but together they can make a meaningful difference.
Perhaps the most important thing I want you to remember is this: be kind to yourself. IBS symptoms naturally ebb and flow, and a flare-up is not a sign that you’ve done something wrong. With the right tools and support, you can learn to navigate flare-ups with greater confidence and get back to living your life.
Need personalised support?
If you’re struggling with frequent IBS flare-ups or feel like you’ve tried everything without lasting success, you don’t have to figure it out on your own.
As a registered dietitian specialising in IBS, I help people understand what’s driving their symptoms, identify their individual food triggers, and build a way of eating that supports both their gut health and their quality of life — without unnecessary restriction.
If you’re ready to take the guesswork out of managing IBS, I’d love to help.
Book your free IBS Clarity Call to learn how we can work together.
Let’s work together
Book a free IBS Clarity Call today!
Published September 14, 2021. Updated, August 19, 2024.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
