7 simple eating habits to help ease IBS

Alison Cullen

27 February 2015

7 simple eating habits

  1. Chew each mouthful of food very thoroughly. Chewing not only starts to break your food up but it also sends signals to your stomach that food is on its way, and the stomach responds by producing digestive enzymes and stomach acid.
  2. Separate drink from food – don’t drink more than a small glass of anything with a meal. After drinking, leave 20 minutes before eating. After a meal, wait at least 45 minutes before drinking again.
  3. Make sure that you are relaxing when eating rather than eating on the run or when stressed.
  4. Cut out wheat for a few days to see how much of a difference this makes.
  5. Eat cooked and warm foods in preference to cold and raw foods, as these as easier to digest. Ignore the advice you often see to eat things as raw as possible – this isn’t good for a sensitive gut.
  6. Sit up! Many people hunch over their food and then experience reflux and burping.
  7. Take herbal bitters such as Digestisan before meals. The bitter taste triggers the proper production of digestive enzymes, which ensures you break your food down efficiently so it doesn’t cause you trouble on its way down. These bitters work very quickly and aren’t contraindicated with any medications.

Do you eat on the run or gulp your food down? Which good eating habit do you need to put into practice most?


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  • Estella 's photo avatar
    Estella — 03.12.2017 03:02
    I started a diet with wheat and that's when all my issues started no more wheat. Thank you. Also I had the flu and lots of Orange juice and emergen c very dizzy.


    • Estella 's photo avatar
      Estella — 03.12.2017 03:58
      Very fizzy drink


    • Ali's photo avatar
      Ali — 04.12.2017 08:59
      Hi Estella, Wheat and lots of orange juice together could make you very windy and bloated, so you are right to see the connection. It's best to have orange juice on an empty stomach. If you have a sensitive digestive system then wheat will definitely cause problems, especially if it is poor quality or white. Best Wishes, Ali


  • Barbara's photo avatar
    Barbara — 27.09.2017 04:40
    Thank you for your tips. Reading this has made me realise that I regularly eat on the go and not chew my food properly. I will try and sit while eating and chew thoroughly, hopefully this will make a difference.


    • Ali's photo avatar
      Ali — 27.09.2017 06:48
      Excellent, Barbara. Please do let me know how you get on - I find SO many of my clients improve greatly using these very simple methods (which are free to do!).


  • Gillian Sinclair's photo avatar
    Gillian Sinclair — 23.08.2017 03:49
    Reading this i think my symtoms might be triggered by wheat


    • alison's photo avatar
      alison — 23.08.2017 12:09
      Hi Gillian The best thing to do is go wheat free for a month and see how you get on. If wheat is an issue, very often symptoms ease quite quickly. Just remember that wheat is in all sorts of ready meals, sauces, tinned foods etc so read the labels carefully!


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How you eat rather than what you eat can also trigger your IBS. From not chewing your food enough to even how you sit while you eat can all impact affect your IBS!

7 simple eating habits to help ease IBS
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