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Alternative Therapies for IBS

by Valerie Polley | May 1, 2023 | 0 comments

Alternative Therapies for IBS

IBS is highly individual, and the treatment that works for one person may not work for another. This has led to a growing interest in the use of alternative therapies for IBS.

From herbs for IBS to gut hypnotherapy, there are many alternative therapies available for IBS. But do they actually work? Read on to learn about some of the most popular alternative therapies for IBS and the research behind them.

Herbs for IBS

Herbal remedies have been around for centuries, and there are various foods and herbs for IBS treatment. Here are some of the most common herbs for IBS:

 

Ginger and IBS

Ginger has long been used to treat nausea and vomiting, but does ginger help IBS?

A study done in rats found that ginger treatment significantly reduced the frequency of bowel movements, stool water content, and abdominal withdrawal reflex (an indicator of abdominal pain). They also found that ginger treatment reduced inflammation in the gut. However, since this study was done in rats, it cannot necessarily be applied to humans.

A double-blind, randomized, controlled pilot study of 45 people with IBS found that a ginger supplement was well tolerated but did not perform better than the placebo. Since this is the first human study examining the relationship between ginger and IBS, a larger study is needed before we can definitively say whether ginger can help relieve IBS symptoms.

 

Iberogast

Iberogast is a herbal supplement that contains extracts of nine different herbs. It has been used for over 50 years to treat functional gastrointestinal disorders like IBS.

A double-blind, randomized, placebo-controlled study of 208 people with IBS found that taking Iberogast was associated with reduced abdominal pain scores and lower IBS symptom scores after four weeks.

If you’re struggling with IBS and other treatments haven’t worked for you, it’s worth giving Iberogast a try, as it’s an evidence-based alternative therapy for IBS.

 

Peppermint Oil and IBS

Peppermint oil is another herbal remedy that has long been used to treat digestive concerns.

A meta-analysis that combined the results of 12 randomized trials with a total of 835 patients found that peppermint oil was a safe and effective therapy for pain and symptom management in adults with IBS. It’s thought that peppermint oil relieves symptoms by relaxing the muscles in the bowel, which can relieve stomach cramps, bloating, and gas.

A word of warning – if you struggle with heartburn, be sure to buy enteric-coated peppermint oil capsules. That way, the peppermint oil won’t be released until it reaches your intestines, which will reduce the risk of it making your heartburn worse.

 

Acupuncture for IBS

Traditional Chinese medicine describes acupuncture as a technique that balances the flow of energy through the body. It involves inserting very thin needles at specific points along pathways in your body. It is increasingly being used to treat various ailments, including IBS.

A meta-analysis published in 2019 combined the results of eight randomized controlled trials to see whether acupuncture was an effective treatment for IBS. They found that compared to sham acupuncture (i.e., needles that were not actually inserted into the skin), there was not a significant difference in IBS symptoms.

However, they also found that acupuncture was more effective compared to Western medicine for improving IBS symptoms. While more studies need to be done, this meta-analysis shows that acupuncture could be effective for treating IBS symptoms if used alongside Western medicine.

 

Mind-Body Therapies for IBS

More and more evidence shows that IBS is caused by a miscommunication between the gut and the brain. Therefore, treatments that aim to address this miscommunication are emerging as potential treatments for IBS. Yoga for IBS and gut hypnotherapy are two such treatments.

 

Yoga for IBS

Yoga is an ancient practice that involves movement, meditation and breathing techniques to connect the mind, body, and spirit. It is increasingly being used as a treatment for IBS.

A systematic review published in 2016 analyzed the results of six randomized controlled trials with a total of 273 patients to see whether yoga was an effective treatment for IBS. They found that compared to conventional treatment, people who practiced yoga had significantly reduced bowel symptoms. There were also significant improvements in quality of life and physical functioning after yoga compared with no treatment. Two of the trials analyzed also found that no adverse events occurred in the yoga groups. However, the quality of the studies analyzed was low, making it difficult to make recommendations about yoga as a treatment for IBS.

Overall, it’s likely that yoga could be effective for treating IBS if used alongside conventional treatments. It relieves stress, which can be a big trigger for IBS. In addition, certain yoga poses could help relieve IBS symptoms like gas.

Yoga poses for IBS:

  • Downward-Facing Dog
  • Cobra
  • Half-Seated Spinal Twist
  • Reclining Abdominal Twist
  • Happy Baby Pose

As you move through the yoga poses for IBS, pay attention to your breathing. Try to breathe slowly and deeply to help relax your body.

 

Gut Hypnotherapy

Gut hypnotherapy is an emerging treatment that has been shown to effectively treat IBS. It involves a trained clinician providing education about the digestive system, guiding you into a hypnotic state, and the use of individually tailored images that have been designed to normalize gut function.

A study published in 2012 found that in patients for whom other IBS treatments had failed, gut hypnotherapy was effective for relieving IBS-related symptoms. The results seen at three months after the treatment (12 sessions for one hour per week) were sustained up to one year after treatment.

Gut hypnotherapy can be done by a trained therapist or by using an app. One of the most popular gut hypnotherapy apps is called Nerva. The app helps you address the miscommunication between your gut and brain in as little as 15 minutes per day for six weeks.

A recent study published in 2023 found that although adherence to an app-based gut hypnotherapy program was quite low, for those who completed the program, they saw significant improvements in their IBS symptoms. This means that if you’re able to stick with it, gut hypnotherapy delivered by an app could be an effective treatment for your IBS.

 

Final Thoughts

IBS is highly individual, so treatment that is effective for one person may not work for another. There is increasing evidence that alternative therapies can be used to effectively treat IBS. These therapies include herbs for IBS, gut hypnotherapy, and yoga for IBS.

If you’re struggling with IBS and need help navigating the treatment options available, a registered dietitian can help. At Blue Tree Nutrition, we’ve worked with many people struggling to find relief from their IBS. Click here to get in touch and book an appointment today.

 

 

 

Spend any amount of time on social media these days, and you'd think protein is the answer to all your health concerns. Protein coffee, protein cereal, protein deserts…even foods that never needed protein are getting a boost.

Protein absolutely plays an important role in overall health. But when it comes specifically to gut health, fiber is the real MVP.

Why Gut Health Depends on What Your Microbes Eat

Your gut is home to trillions of microorganisms collectively known as the gut microbiome. These microbes, which include bacteria, viruses, fungi, and more, influence everything from digestion and metabolism to inflammation and immune function. 

But microbes need fuel to survive.

Unlike human cells, your gut microbes thrive on dietary fiber—not protein—as their main source of energy. When you eat fiber, your gut microbes ferment it and produce compounds that actively support health.

However, when fiber intake is low, your gut microbes are forced to rely on other sources of fuel, including protein. And that shift can change which metabolic byproducts are produced in your gut. And spoiler alert—that's not always for the better.

What Happens When You Eat Fiber

Fiber is a type of carbohydrate that resists digestion in the small intestine. Instead of being absorbed, it travels to the colon intact. 

This is where the magic happens. Your gut microbes ferment fiber, producing a variety of different compounds. Some of the most important byproducts of fiber breakdown by your microbiome are short-chain fatty acids (SCFAs).

SCFAs are incredibly beneficial for overall health. Here are just some of their benefits:

  • Nourish colon cells
  • Strengthen the gut barrier
  • Reduce inflammation
  • Support regular bowel movements
  • Maintain a healthy gut pH
  • Protect against several diseases

In other words, fiber doesn't just help you poop—it actively supports the structure and function of your gut.

The Different Types of Fiber (And Why They All Matter)

You might be surprised to learn that not all fiber works the same way. Soluble fiber, which dissolves in water to form a gel-like substance, slows digestion, helps regulate blood sugar, lowers cholesterol, and, in some cases, acts as fuel for your good gut microbes. The fiber that can act as fuel for your gut microbes is called prebiotic fiber, and you can think of it as fertilizer for your gut microbiome. 

In contrast, insoluble fiber does not dissolve in water, but adds bulk to stool, helping promote gut regularity and speeding up the transit of waste through your digestive tract.

Both types of fiber are needed for a healthy gut, but soluble fiber is typically "gentler" on digestion and can be especially helpful for people with IBS.

What Happens When Protein Reaches the Colon

Protein is essential for muscle repair, immune function, and hormone regulation, and most of it is digested and absorbed in the small intestine. However, when large amounts of protein (especially protein from animal products) reach the colon, your gut microbes break it down through fermentation. Unlike fiber fermentation, protein fermentation produces compounds that can negatively affect gut health.

Byproducts of protein fermentation can include ammonia, hydrogen sulfide, phenols, and indoles. In large amounts, these compounds have been linked to gut barrier irritation, increased inflammation, unfavorable changes in gut microbiome composition, and a potential increase in colorectal disease risk.

This doesn't mean protein is harmful, but it highlights that a high-animal-protein, low-fiber diet shifts microbial activity toward less beneficial metabolic pathways. In other words? The extremely popular carnivore diet is not a good choice for gut health. Overall, it's best to focus on plant-based sources of protein, which studies show can improve gut microbiome composition. 

Why Fiber Matters More Than Protein for Gut Health

From a gut health perspective, fiber has several advantages over protein:

  • Feeds beneficial microbes
  • Produces anti-inflammatory compounds
  • Supports stool consistency and transit
  • Improves microbial diversity

Most people meet or exceed the recommended protein intake, but fall dramatically short on fiber intake (some studies suggest that as many of 95% of people in the United States don't reach the recommended fiber intake).

The National Academy of Medicine recommends that women aim for around 25 grams of fiber per day, while men should target about 38 grams per day.

Simple Ways to Increase Fiber Intake

Increasing your fiber intake doesn't require a complete diet overhaul. Small, consistent changes tend to work best, especially if you have a sensitive digestive system.

Instead of removing foods from your diet, focus on adding fiber where you can or switching to higher fiber options:

  • Toss canned beans or chickpeas into salads
  • Add chia or ground flax seeds to your yogurt
  • Include at least one plant food at every meal
  • Switch to whole wheat or fiber-enriched pasta
  • Choose rolled oats instead of sugary breakfast cereals
  • Cook and cool starchy foods like potatoes, rice, and pasta before eating to naturally increase resistant starch (a type of prebiotic) content

To avoid digestive problems, increase your fiber intake slowly by 2-3 grams per day, and ensure you're drinking plenty of fluids to keep things moving smoothly. To increase the diversity of fiber you're providing to your microbes, aim to eat 30 different plant foods (which include fruits, vegetables, legumes, nuts, seeds, herbs, and spices) per week.

The Bottom Line

Protein is essential for overall health, but when it comes to gut health, fiber plays the starring role. It feeds your beneficial gut microbes, strengthens the gut linking, and produces anti-inflammatory compounds that help keep your digestive system running smoothly. Meanwhile, diets high in protein but low in fiber may encourage metabolic byproducts linked with less favorable gut outcomes.

If your priority is improving gut health, the evidence consistently points in one direction. Eat more fiber, and your gut microbes will thank you. If you're struggling with increasing your fiber intake, a dietitian can help. Click here to get in touch with us at Blue Tree Nutrition and learn about how we can support your journey to better gut health.

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Hello, I am

Valerie

My name is Valerie Polley. I am a Indianapolis-based registered dietitian and owner of Blue Tree Nutrition. I consult with clients both local and far away.
I have a bachelor’s degree in nutrition from Purdue University and I have been practicing for 20 years.
I thoroughly enjoy helping clients through their gut health journey. I see a range of GI issues including, but not limited to celiac disease, IBS and SIBO. I also specialize in the FODMAP elimination diet.

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