Taking Back Control: Your IBS Journey Starts Here (Part 2 of My Tips Series)

If you’re reading this, chances are you know the struggle. The unpredictable flare-ups. The canceled plans. The constant worry about where the nearest bathroom is. Living with IBS can feel like you’re trapped in a cycle you didn’t ask for and can’t escape.

But here’s what I’ve learned after years of working with IBS patients and navigating this condition myself: you have more control than you think.

This is the second post in my new series, where I’ll share practical, science-backed strategies that have helped thousands of people reclaim their lives from IBS. No miracle cures or one-size-fits-all solutions—just real tools that work.

The 30-Minute Rule

This one sounds almost too simple, but it's powerful: Don't eat within 30 minutes of a stressful event or situation.

Your gut and your brain are in constant communication via the gut-brain axis. When you're stressed, your digestive system literally changes how it functions. Eating while your stress response is activated is like trying to have a calm conversation in the middle of a fire alarm.

Had a tense meeting? Wait 30 minutes before lunch. Just finished a difficult phone call? Hold off on that snack. Give your nervous system time to shift out of fight-or-flight mode. And while you’re waiting, take some long, deep breaths and go for a short walk outside.

The practical tip: Set a timer on your phone. Use those 30 minutes to do some deep breathing, take a short walk, or listen to music. You're not just delaying a meal—you're changing the entire environment in which your gut has to work.