If you have IBS, you know how frustrating it can be to experience a flare—especially when it feels like you’re doing everything right. You’re careful with your food choices, you follow all the advice and yet your gut still seems to have a mind of its own. It’s exhausting, isn’t it? Like you’re stuck in a loop of anxiety, discomfort and desperation for relief.
But let’s pause for a moment—because sometimes, the advice you’re following might not be quite right for your unique gut. IBS is not a one-size-fits-all condition. What works for someone else may not work for you, and that’s okay. If this resonates, know you’re not alone and it’s not your fault. Finding the right strategies takes time, patience, and the right support.
To help you get started on the path to better managing your symptoms, I’ve created a free IBS relief guide that can give you some valuable insights and actionable steps. You can download it right here to begin your journey.
Let’s explore why flares happen and, most importantly, how a combined approach using diet and hypnosis can help you finally break free from the this debilitating cycle.
Why flares happen even when you’re ‘doing everything right’
Many people with IBS focus solely on diet as the solution to their symptoms. While diet plays a big role, it’s only part of the picture. IBS is influenced by multiple factors, including stress, anxiety, and the intricate connection between your gut and brain.
Here are some common reasons why flare-ups happen despite your best efforts:
- Stress and the gut-brain axis: Your gut and brain are constantly communicating through the gut-brain axis. When stress and anxiety disrupt this connection, it can amplify gut sensitivity and trigger symptoms.
- Food fear and anxiety: Worrying about what you’re eating can increase stress levels, making your gut more reactive—even to foods that are usually considered “safe.”
- Overlooked triggers: Not all triggers are food-related. Poor sleep, dehydration, or even eating too quickly can exacerbate symptoms.
- Hyper-sensitive gut: With IBS, the gut is often hypersensitive, meaning even small imbalances or triggers can lead to big reactions.
Diet tweaks and mental exercises to stop the cycle
The key to breaking free from the flare cycle lies in addressing both the physical and emotional aspects of IBS. Here’s how diet and hypnosis can work together to provide lasting relief:
1. Reassess your diet
- Focus on soluble fibre: Include IBS-friendly sources like oats, linseeds, and berries to support digestion without triggering symptoms
- Limit insoluble fibre: Foods like raw vegetables, bran, and unpeeled fruits can be tough on a sensitive gut. Cooked or peeled versions are gentler.
- Find Your FODMAP sweet spot: If you’re unsure how to identify your FODMAP tolerance levels, a gut health dietitian can guide you. For some, eating multiple high-FODMAP foods together can overwhelm the gut. Spacing out these foods can reduce the load and make symptoms more manageable.
2. Use hypnosis to calm the gut-brain axis
Hypnosis offers a powerful way to reduce gut sensitivity and regain control over your symptoms. Gut-directed hypnotherapy focuses on resetting the communication between your brain and gut, promoting relaxation, and gradually desensitizing your gut.
What does hypnosis feel like? During a session, you’ll enter a deeply relaxed yet focused state—similar to losing yourself in a great book or daydreaming. You’re fully aware and in control, but your mind becomes more receptive to positive suggestions. Imagine feeling calm and centered, visualizing your gut as a smooth, flowing system. This is the kind of environment hypnosis creates.
It’s important to note that gut-directed hypnotherapy isn’t a quick fix. Most people need at least six sessions over a few weeks to experience lasting results. The good news? These benefits often last for years, offering relief from symptoms like bloating, cramping, and urgency.
3. Identify and address stress triggers
- Practice daily stress-management techniques like mindfulness, yoga, or journaling to keep the gut-brain axis balanced.
- Prioritize quality sleep, as poor rest can worsen IBS symptoms.
- Don’t hesitate to seek professional support from someone who understands the emotional toll of IBS and can guide you through effective coping strategies.
Real-life examples of breaking free from the cycle
Anna’s story: Anna had been stuck in a flare-up cycle for years. She avoided almost all foods, lived in fear of symptoms, and felt trapped. Through a combination of dietary adjustments and gut-directed hypnotherapy, she learned to identify her true triggers and reframe her relationship with food. Within a month, Anna started enjoying meals without fear and wearing the clothes she loved. She even attended a friend’s wedding without worrying about her gut acting up.
Steve’s journey: Steve struggled with urgency and bloating that made leaving the house a challenge. By integrating gut-directed hypnotherapy with a tailored diet, Steve regained his confidence and no longer planned his day around bathroom breaks. His favorite part? Enjoying family dinners without anxiety.
Breaking the cycle for good
If you feel stuck in a never-ending cycle of IBS flares, it’s time to look beyond diet alone. By addressing the gut-brain connection with hypnosis and making small but meaningful tweaks to your diet, you can take control of your symptoms and reclaim your life.
Ready to take the first step? Learn more about my Diet-Hypno Programme, a unique approach combining science-backed dietary strategies with gut-directed hypnotherapy to target both the physical and emotional aspects of IBS.
