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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.

 

 

 

Our gut microbiome (the community of trillions of microbes that live in our gut) plays a key role in maintaining metabolic and immune health. Gut dysbiosis occurs when the composition and diversity of our gut microbiome shift. This could include overgrowth of harmful bacteria or a decrease in beneficial bacteria. Gut dysbiosis has been linked to a wide range of negative health outcomes, including increased levels of inflammation and changes in metabolism.

Many people switch to non-nutritive sweeteners like sucralose, aspartame, and stevia for health reasons, and for decades, we've believed that they pass through our bodies without affecting us. But emerging research shows that these compounds interact directly with our gut microbiome and may have potential negative effects on our health. 

This article will review what we currently know about the relationship between non-nutritive sweeteners (including artificial sweeteners and calorie-free natural sweeteners) and the gut microbiome, plus practical advice for navigating sweeteners.

Sucralose

Sucralose (Splenda) is an artificial sweetener commonly used in baked goods, gums, and sugar-free beverages and is approximately 600 times sweeter than sucrose (table sugar). However, recent research has linked it to adverse health effects such as systemic inflammation, metabolic disease, and gut dysbiosis. For example, a 2022 study found that sucralose consumption increased harmful bacteria and reduced beneficial bacteria, which was associated with changes in insulin and glucose levels.

Additionally, a 2025 randomized controlled trial examining the effects of replacing added sugars with sucralose found that people with type 2 diabetes who consumed sucralose experienced reductions in both alpha diversity (the number and types of species present in a single person) and beta diversity (differences in microbial composition between people). Interestingly, the people with overweight and obesity without type 2 diabetes did not experience the same changes.

Overall, animal studies and limited human studies suggest that sucralose may trigger intestinal inflammation, likely through its effects on the gut microbiome. However, since most of the evidence we have comes from test tube or animal studies, these results should be interpreted cautiously.

Aspartame

Aspartame is another commonly used artificial sweetener that is about 200 times as sweet as sucrose. While it does contain some calories, because you don't need much of it to reach the same sweetness levels as sucrose, these calories are negligible.

Like sucralose, most of the research into the gut effects of aspartame has been done in animals. However, we do have some very small human studies. A 2022 randomized controlled trial (RCT) involving 20 healthy adults found that participants taking aspartame showed changes in both probiotic (beneficial) and pathogenic (harmful) bacteria, but the changes were specific to each individual. 

Why the differences? It's likely due to the "responder vs. non-responder" phenomenon. We all have differences in our "baseline" microbiome. While certain bacterial species are common in healthy populations, our microbiome is as unique as a fingerprint. Whether an artificial sweetener has positive or negative effects on our microbiome may depend on which species are already present in our gut, as well as on our habitual diet. This difference in responses makes it very challenging to draw firm conclusions about whether artificial sweeteners are harmful.

Stevia

Many people choose stevia because it's a "natural" zero-calorie sweetener. Studies have shown mixed results regarding the effects of stevia on the gut microbiome. For example, while some in vitro (test tube) and in vivo (animal) studies have reported potentially harmful effects of stevia on the gut microbiome, others have found no impact, and some even reported beneficial effects through inhibition of inflammatory pathways.

Additionally, a 2024 human study found that stevia had no significant effect on the gut microbiome. This highlights the importance of not forming conclusions based solely on test tube and animal studies. Overall, it appears that stevia is a potentially less-harmful alternative to artificial sweeteners like sucralose and aspartame.

Practical Advice for Navigating Sweeteners

Since the research on artificial sweeteners is still evolving, the decision to include or avoid them comes down to personal preference. Here are some tips for including them in your diet in moderation:

  • Try gradually reducing the amount you use: If you typically use two packets of sweetener in your coffee or tea, try gradually reducing to one packet. Our taste buds are highly adaptable, and you may find that one packet is sweet enough once you get used to it.
  • Check your labels: Low- or no-calorie sweeteners (such as sucralose, aspartame, and sugar alcohols like erythritol) are often hidden in low-sugar foods like protein bars, yogurt, and diet sodas. Awareness is the first step to reducing your intake.
  • Rotate your sources: If you do use artificial sweeteners, try switching up the types you use. Since different sweeteners may affect your gut microbiome in different ways, this may reduce the concentrated impact on your gut.
  • Switch to stevia: While animal and test-tube studies show mixed findings, human research indicates that stevia has a limited effect on the gut microbiome, making it a better choice for people seeking to support their gut health.

Another way to support your gut if you regularly use artificial sweeteners is to rebuild gut diversity with fiber and fermented foods, while focusing on whole-food sweeteners.

  • High fiber prebiotic foods (like legumes, whole grains, garlic, onions, asparagus, and under-ripe bananas) act as "fuel" for your healthy gut microbes. Aim to include a variety of these foods in your diet to support the microbes already in your gut.
  • Add fermented foods, like unpasteurized sauerkraut and kimchi, kefir, or kombucha, to your diet. Some fermented foods contain live, beneficial bacterial cultures, while others are rich in "postbiotics" (beneficial compounds like short-chain fatty acids, which are produced when bacteria break down prebiotics).
  • Try using whole-food sweeteners instead of artificial ones. For example, sweeten plain yogurt with vanilla extract and berries or add dates to smoothies or homemade energy bites.

Final Thoughts

Emerging research suggests that certain low- or no-calorie sweeteners, including sucralose and aspartame, may affect the gut microbiome, whereas stevia appears to have a less negative effect. While individual responses can vary with a person's unique baseline microbiome, certain artificial sweeteners may increase inflammation or reduce gut microbiome diversity.

If you need personalized support navigating sweeteners or supporting your gut health, Blue Tree Nutrition can help. Click here to get in touch!

 

 

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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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