Here’s How to Cope With an IBS Flare-Up!

Sara B
Sara B

IBS Expert | 6D Energy Healer

These are simple ways to stop the flare-ups and start living your life.

I am answering your most asked question about how to cope with an IBS flare-up. Trust me I have been there and a flare-up can ruin a day or even a week of your time. 

Some of the symptoms you can experience during a flare-up is:

  • Excess Gas
  • Bloating
  • Stomach Upset
  • Stomach Pain/Cramps
  • Mood Changes
  • Brain Fog
  • Constipation
  • Diarrhea 
  • Fatigue

However, other symptoms can arise, as we are all unique, but they are common. If their flare-ups continue to happen, it is worth getting the SIBO to breathe test done. 

If you are in the midst of healing or post-recovery, a flare-up is always possible. It is a matter of understanding what your triggers are and how to manage them.


Utilize a Food Journal

This is a big one, especially if you are healing. With any gut condition, food is one of the number one triggers. For example, I had broccoli too many days in a row, and it brought me back to square one. I didn’t understand what the issue was until I reflected on what I ate.

I recommend either typing in your notes on your phone or a notebook about what you ate. And then reflecting on how you feel. Do any symptoms occur? How am I feeling? This is a great help to see patterns too!

Assess Your Stress Levels

I know I said food is a big trigger, but stress can be just as triggering. The stress can be caused by anything from exams to traffic. Either way, our bodies will react to the same.

The increase in cortisol immediately gets us into the fight-or-flight response.  We don’t want to be in that state all the time. It is a matter of assessing what your body needs. It could be a good workout to taking a rest day.

When you feel yourself getting stressed/overwhelmed, take a step back and do the 6-7-8 breathe. This means inhaling for 6, holding for 7, and exhaling for 8. This will get you back into a more parasympathetic state.

Other great ways things to de-stress is:

  • Meditation
  • Journaling
  • Reading
  • Diffusing Lavender Essential Oil
  • Drinking Chamomile Tea
  • CBD
  • Getting Outside

Remove Inflammatory Foods 

What I mean by this is going back to foods that make your stomach happy. This could be low fodmap, SCD, GAPs, or AIP. It could also be as simple as doing a mini Whole30, in which you remove all inflammatory foods and/or reactive foods. The most common ones are:

  • Gluten
  • Grains
  • Legumes
  • Added Sugar
  • Conventional Dairy
  • Soy
  • Alcohol
  • Processed Foods

Some additional ones that can be removed depending on your sensitivities are:

  • Nuts and Seeds
  • Coconut
  • Nightshades
  • Lectins

I would continue this nutritional plan until you don’t have any symptoms. Another thing to keep in mind is ensuring a larger window between meals. This will ensure the Migrating Motor Complex (MMC) can do its thang and push the food, bacteria, and so on out of the intestines.

Don’t Exercise and Relax.

The final tip is not to exercise. This is the time to let your body relax and heal what it needs to heal. Even though exercise is great for the body and mind, it is still a form of stress. Sometimes that is just enough stress to send yourself over the edge.

I highly recommend having a complete rest day, but if you feel you have to move, go for a short walk, light yoga, and/or stretching/foam rolling.

Sipping on Ginger and Turmeric Tea

If you have IBS, you know about these two superfoods. The ginger tea will help to release any bloating, gas and overall calm down the digestive system. The turmeric (paired with black pepper) will help to reduce any inflammation. 

When you are backed-up, bloated, and crabby, you know your body is inflamed. You can sip on this throughout the day or as needed.


A majority of the time, we manifest our flare-ups. This can be due to stress in our lives, not release emotions/thoughts, unhealed traumas, etc. By meditating helps you come back into the present moment & your body. 

This is a way to relax and receive as that is what your body is craving. You can go a step further and visualize a golden white light going through your digestive system to release any pain or discomfort.

Go Deeper

More times than not, your IBS is a flag of some pathogen wreaking havoc both physically and energetically. Flare-ups can be a sign of SIBO, Candida, H. Pylori, Parasites, etc., on the physical level. Or it can be a blocked energy pathway, undigested emotions, unresolved trauma, etc., that are festering in the body. 

To truly ditch your symptoms is to heal your body on all levels. In which you can explore my IBS coaching package if it resonates.

I truly hope these tips help you to heal and get yourself back to 100%. Even though this is for IBS, this can be applied to plenty of other conditions. I’d love to know your favorite remedies down below, and please share them with others!

Thank you loads for reading!

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