…and what can you do when it hits out of the blue?
If you’ve ever found yourself doubled over with cramps, stuck near a toilet (or panicking because there isn’t one nearby), or suddenly bloated like a balloon—then you might have had what many people call an IBS attack.
Unlike a one-off reaction to dodgy food, an IBS attack can feel like a full-blown gut rebellion. And if you live with IBS, chances are you’ve had more than one.
So, what exactly Is an IBS attack?
It’s not a formal medical term, but people with IBS often describe sudden, intense flare-ups of symptoms—like:
- Cramping or stabbing abdominal pain
- Urgent need to rush to the toilet (hello, panic mode)
- Diarrhoea, constipation or a swing between the two
- Bloating that makes you feel six months pregnant
- Nausea or feeling full after just a few bites
- Exhaustion, irritability and brain fog (because yes—your gut affects all of that too)
For many, an IBS attack feels like everything they ate that day is staging a protest march through their digestive system. And emotionally? It can be overwhelming, especially when it hits without warning.
What causes an attack?
IBS is a complex condition—there’s no single cause and no one-size-fits-all solution. But common triggers include:
- Stress or anxiety (your gut and brain are in constant communication, and stress is like static on the line)
- Food triggers, especially ones high in fermentable carbs (FODMAPs), caffeine, fatty meals or alcohol
- Hormonal changes—many people notice attacks worsen around their period
- Disrupted routine (e.g. travel, poor sleep, skipped meals or dehydration)
- Antibiotics or illness that disrupt the gut microbiome
Sometimes, even if you’re doing everything ‘right’, an attack still sneaks in. That unpredictability is part of what makes IBS so difficult to live with.
How to get through an attack
There’s no magic button to stop it, but here are a few things that can help ease the symptoms:
Breathe and slow things down: Your gut responds directly to your nervous system. Deep breathing, progressive muscle relaxation, or even a quick gut-directed hypnotherapy session can help reduce pain and urgency.
Avoid coffee, fizzy drinks, and alcohol during a flare.
Stick to foods you trust, but try not to skip meals
Gentle movement: A short walk can help relieve trapped wind and bloating. Avoid lying down right after eating.
Distract and ground yourself: Put on a podcast, do a word puzzle, do a ‘legs up the wall’ pose or call someone you trust. Shifting your focus can help dial down the panic spiral.
If needed, Use Your ‘Emergency Kit’: That might be an antispasmodic prescribed by your doctor, a hot water bottle or a tried-and-tested routine that gets you through.
How to reduce attacks in the long run
Managing IBS is about finding your own triggers and tools. For some, that means:
- Keeping a symptom diary to spot patterns
- Working with a dietitian to try the low FODMAP diet or other tailored strategies
- Improving gut-brain communication through gut-directed hypnotherapy
- Tuning into your stress levels and building routines that support your nervous system
- Restoring confidence around food and social situations—because IBS doesn’t just affect your gut, it can steal your freedom too
The bottom line?An IBS attack can feel scary, isolating and downright exhausting. But you’re not alone—and with the right strategies, you can calm the chaos, build resilience, and get your life (and your gut) back on track.
If you’re tired of lurching from one flare-up to the next, my Calm Gut Formula might be exactly what you need—an expert-led, gut-brain coaching programme designed to give you lasting relief from IBS.
