“I Have IBS, Now What?” Why a Diagnosis Isn’t the End of the Road

You’ve finally done it. After months (or maybe years) of dealing with gut symptoms, you’ve taken the plunge and sought help (YAY!).

You’ve probably sat through more appointments than you’d care to count, had bloods taken (again), maybe even braved your first stool test or colonoscopy (and let’s just say citrus drinks might never taste the same).

All in the hope of finally getting some answers, maybe even a bit of relief.

But then comes the diagnosis: IBS, or Irritable Bowel Syndrome. No magic fix. No real explanation. Just a vague “watch what you eat” or a printout of high and low FODMAP foods… and a pat on the back for good luck.

It’s no wonder so many people walk away from their IBS diagnosis feeling more confused than when they started. It can feel like someone handed you the last page of a very long (and frankly exhausting) novel and expected you to make sense of the whole plot.

But here’s the thing: getting an IBS diagnosis is actually a good thing. It means there’s nothing more serious going on, and it gives us the green light to start managing it with the right diet and lifestyle changes.

As a gut health dietitian, I work with people navigating IBS all the time. With the right support, you can begin to understand what’s driving your symptoms, identify your individual triggers, and learn what your gut needs to feel more settled.

Before we even look at that very vague FODMAP list you’ve received, here are some of the key areas we’d focus on first:

1. Dietary Fibre 

   If you’ve followed me for a while or worked with me before, you’ll know I can’t talk about gut health without mentioning dietary fibre. Most people simply aren’t getting enough, yet it’s key for overall health and lowering the risk of chronic disease.

   
   

   When it comes to IBS, fibre is the first thing we zoom in on. Are you getting enough? This means plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds.

   
   

   Next, we look at which types of fibre you’re eating. For example, increasing soluble fibres like psyllium, oats, chia seeds, and legumes can help manage both constipation and diarrhoea.

   
   

   Working with a dietitian can help you figure out the right amount, and importantly, the right types of fibre, for your gut and your symptoms.

   
   

2. The Gut-Brain Axis 

   Ever felt your tummy do somersaults before a big presentation or a stressful day? That’s the gut-brain axis in action, the constant conversation between your brain and your gut. Stress, anxiety, and the everyday hustle can all make gut symptoms worse, sometimes without you even realising it.

   
   

   If we identify stress as a trigger for your symptoms, we’ll work on simple, practical tools to help calm both your nervous system and your gut. This could look like gentle breathwork, creating calming meal time rituals, or practising mindful eating.

   
   

   These small shifts can make a surprisingly big difference in how your gut feels.

   

3. Meal Timing & Eating Habits 

   What you eat is only half the story. How you eat plays a role too. Long gaps between meals, skipping meals altogether, eating really quickly, or feeling overly full can all put pressure on your gut.

   
   

   This includes how you spread your fibre intake. Rather than loading up on a big fibre rich meal once a day, regular, balanced servings throughout the day help your digestion run more smoothly.

   
   

   Getting into a consistent meal rhythm, without being rigid, often helps settle things before we even consider eliminating a single food.

   
   

4. Probiotics (If and When They Make Sense) 

   Some probiotic strains, like Lactobacillus and Bifidobacterium, have been well studied in IBS and can help ease symptoms such as bloating, gas, and irregular bowel movements for some people.

   
   

   But it’s important to remember that probiotics aren’t a magic bullet—they don’t work for everyone, not everyone needs to take them, and in some cases, they can even worsen symptoms.

   
   

   If it seems like a good fit for you, we’d explore probiotics together carefully, choosing specific strains backed by evidence and tailored to your symptoms and gut.

   

   
   

5. Then, Maybe… FODMAPs (or Other Food Triggers) 

   Once we’ve built a solid foundation, we may look at whether FODMAPs or other common food triggers are playing a role in your symptoms.

   
   

   FODMAPs are a group of fermentable carbohydrates found in everyday foods like garlic, onions, apples, dairy and wheat.

   
   

   For some people with IBS, these can cause or worsen symptoms by feeding gut bacteria that produce gas and cause discomfort.

   
   

   But don’t worry, I’ll never just hand you a list and wish you luck. If we decide to explore FODMAPs, it’s always done with support, clear structure, and a plan to reintroduce foods gradually. The goal is to build back as much variety as possible, not to get stuck in restriction mode.

You Deserve More Than a Handout 

Getting an IBS diagnosis shouldn’t feel like the end of the road. If anything, it’s a green light to start understanding your body better, with the right support beside you.

You don’t have to cut out half your diet to feel better. You don’t have to go it alone. And you certainly don’t have to “just live with it.”

If this sounds familiar and you’re ready to make sense of your symptoms, I’d love to help you find a calmer, more confident way forward.

Sick of letting your IBS rule your life? Ready to take control?

Whether you’re newly diagnosed or have been managing IBS for a while, our dietitians are here to help you find a personalised approach that works for your gut and lifestyle.

📅 Get in touch today to book a consultation or ask any questions, let’s work together to put your gut health first.

The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.