Adults only (18+)

How to Relieve IBS Pain and Bloating

Living with Irritable Bowel Syndrome (IBS) can be uncomfortable, unpredictable and, at times, overwhelming. Among the most troublesome symptoms reported by people with IBS are abdominal pain and bloating. These symptoms can appear without warning, leaving you feeling heavy, gassy and distended, sometimes accompanied by sharp cramps or a constant ache that affects your daily life.

The good news is that while IBS can’t be cured, its symptoms can often be managed. With a better understanding of what causes pain and bloating in IBS and how to relieve them, many people find ways to live more comfortably and confidently.

What Causes IBS Pain and Bloating?

IBS is a common digestive condition that affects how the gut functions. While the exact cause is not fully understood, it is thought to involve a combination of heightened gut sensitivity, abnormal muscle contractions in the bowel, changes in gut bacteria and the way the brain and gut communicate.

Pain in IBS often comes from overactive muscles in the gut wall, known as spasms. These spasms can cause cramping pain, especially after eating or during periods of stress. Bloating occurs when gas builds up in the gut or when the digestive system moves more slowly, making the stomach feel full, stretched or tight. In some people, this bloating can be visible, causing the abdomen to swell or become distended by the end of the day.

IBS bloating is not always caused by excess gas alone. People with IBS tend to be more sensitive to normal levels of gas and movement in the bowel. This is known as visceral hypersensitivity, which means the gut feels discomfort more easily than it should.

Dietary Triggers

Many cases of IBS pain and bloating are linked to what and how we eat. Common triggers include high-fat foods, caffeine, alcohol and fizzy drinks. Certain types of carbohydrates, known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols), are poorly absorbed in the gut and can ferment in the colon, producing gas and triggering bloating. FODMAPs are found in a wide range of foods including onions, garlic, beans, apples, milk, wheat and some artificial sweeteners.

While not everyone with IBS reacts to all high-FODMAP foods, reducing them under the guidance of a dietitian can help identify which ones cause problems. Many people report a noticeable improvement in bloating and pain after following a structured low-FODMAP plan.

How to Relieve IBS Pain and Bloating

Relieving IBS symptoms often requires a tailored approach, combining diet, lifestyle changes and sometimes medication. Keeping a food and symptom diary can help you identify personal triggers and patterns in your symptoms. Note what you eat, when pain or bloating occurs, and any emotional or environmental factors that may play a role.

Eating smaller, more frequent meals may reduce the burden on the digestive system. Avoid rushing meals, and take time to chew food slowly. Swallowing air while eating or drinking can increase bloating, so try to avoid talking while eating, sipping through straws or chewing gum.

Gentle physical activity, such as walking or yoga, can stimulate digestion, release trapped gas and relieve discomfort. Movement helps reduce sluggishness in the bowel and may support the release of endorphins, which can improve your pain threshold.

For many people, relaxation plays a key role. The gut and brain are closely linked, and stress or anxiety can heighten pain perception and worsen bloating. Techniques such as deep breathing, meditation or mindfulness can help calm the gut and settle symptoms.

Medicines That May Help

Several over-the-counter treatments can help ease pain and bloating in IBS. Antispasmodic medicines such as mebeverine or alverine citrate can reduce cramping and muscle spasms in the bowel. Peppermint oil capsules, when taken before meals, may also help relax the muscles of the digestive tract.

Simeticone is a gentle anti-foaming agent that may help break down gas bubbles in the gut, making it easier to pass wind and reduce bloating. For those with constipation-related bloating, a fibre supplement such as ispaghula husk or a gentle laxative may ease symptoms. If diarrhoea is also present, loperamide may be used as needed.

When symptoms are more persistent, a GP may prescribe low-dose tricyclic antidepressants like amitriptyline, which can help relieve nerve-related gut pain by calming the signals between the brain and bowel. These are not used to treat depression in this context, but rather for their effect on gut sensitivity.

The Role of Gut Bacteria

Emerging research suggests that the balance of bacteria in the gut may influence IBS symptoms. Some people find relief from bloating by taking probiotics, which are live bacteria that may help restore the gut’s natural balance. Probiotics are available in capsule form or in some yoghurts and drinks. They do not work for everyone, but they are generally safe and worth trying for at least four weeks to see if they help.

Prebiotic fibres, found in certain vegetables, grains and supplements, can also influence gut bacteria, but they may worsen symptoms in some people with IBS. Always introduce these gradually and under advice if bloating is a problem.

Managing Stress and the Emotional Impact

IBS is not just a physical condition. Many people with IBS report that stress, anxiety or low mood can trigger or worsen their symptoms. Living with unpredictable bloating and pain can affect confidence, work and social life.

Learning to manage stress can improve both physical and emotional wellbeing. Techniques such as progressive muscle relaxation, yoga, tai chi, or even simply taking a walk in nature can all help ease tension. If symptoms are affecting your quality of life, talking therapies such as cognitive behavioural therapy (CBT) or gut-directed hypnotherapy can provide real benefit and are recommended by NICE guidelines for people with persistent IBS.

Building a supportive routine, keeping regular sleep habits and staying connected with others can also help improve resilience and reduce the emotional burden of IBS.

When to See a GP

While IBS is a common and manageable condition, it’s important to speak to your GP if your symptoms change, worsen or include red flag signs. These may include unintentional weight loss, blood in the stool, a change in bowel habits after the age of 50, or symptoms that wake you from sleep. Your GP may carry out tests to rule out conditions such as coeliac disease, inflammatory bowel disease or, more rarely, bowel cancer.

If your bloating is severe, persistent or accompanied by nausea, fever or vomiting, it’s best to get checked. Even if your symptoms are consistent with IBS, your GP can offer advice and support to improve your comfort and wellbeing.

Final Thoughts

IBS pain and bloating can be distressing, but they are not something you have to put up with. With the right approach, many people find relief and are able to live full, active lives. Whether it’s making changes to your diet, managing stress, staying active or using medication, there is no one-size-fits-all approach. It may take time to find what works for you, but help is available.

If you’re struggling to manage your symptoms, speak to your GP or a dietitian. You don’t have to navigate IBS alone. With guidance and support, it is possible to feel better, gain control and reduce the impact of IBS on your life.