Best Supplements for IBS

In the U.S alone, between 25 and 45 million people are affected by irritable bowel syndrome (IBS).

If you're one of them, you’ve probably been recommended a whole host of supplements to help ease an array of symptoms.

But do these supplements even work?

Even though IBS can vary in severity, it's not a pleasant condition in any case. So, it’s likely that you want to do everything you can to make it go away, or at least ease the symptoms.

Because IBS has such a complex set of symptoms and route causes, there doesn't seem to be a cure for it. However, there are plenty of ways in which we can manage the symptoms and learn to live with it.

This article explores IBS and some of the best supplements (and natural ways) to help ease certain symptoms.

Key Takeaways

Not got time? Here are the highlights:

• IBS Affects Millions: Irritable bowel syndrome (IBS) impacts 25–45 million people in the U.S. and presents symptoms like abdominal pain, bloating, diarrhea, constipation, or a mix of all symptoms.
• Diet Matters: Adjusting your diet—like following a low FODMAP plan or adding anti-inflammatory foods such as salmon, berries, and turmeric—can significantly ease symptoms.
• Hydration Is Key: Drinking plenty of water supports proper digestion, particularly when increasing fiber intake.
• Stress Plays a Role: Managing stress with mindfulness practices, regular exercise, or stress-reducing supplements can minimize IBS flare-ups.
• Top Supplements for IBS Relief:
• Psyllium: A soluble fiber that regulates stool consistency without excessive gas.
• Peppermint Oil: Reduces painful spasms and gut discomfort.
• Probiotics: Boosts gut-friendly bacteria to ease bloating, diarrhea, and constipation.
• Digestive Enzymes: Break down food efficiently, reducing gas and bloating.
• Prebiotics: Feed good gut bacteria, supporting a balanced microbiome and easing IBS symptoms.
• Performance Lab® Prebiotic: Designed with Orafti® Synergy1 inulin, it nourishes Bifidobacterium, a beneficial gut bacteria linked to improved IBS symptoms, reduced inflammation, and better digestive health.

What is IBS (Irritable Bowel Syndrome)?

Irritable bowel syndrome (IBS) is a common condition that affects the digestive system. This condition causes symptoms such as:

• Abdominal pain or cramping
• Bloating
• Diarrhea (IBS-D)
• Constipation (IBS-C)
• Mixed symptoms (IBS-M)

The symptoms often come and go over time. Or they can last for longer periods, up to days, weeks, or even months.

The symptoms and causes of IBS can vary massively from person to person.

That said, no matter how mild or severe, IBS can be a frustrating condition to live with. And it can have a huge impact on a person’s quality of life.

Although there is currently no cure, diet and lifestyle changes often help. And certain dietary supplements may also provide some relief from symptoms.

How to Manage IBS Symptoms

When it comes to IBS, or any other health condition, especially when related to digestive health, it makes sense to address your diet first and foremost.

What you consume is largely responsible for your gut health.

The way you eat can help you improve bowel movements, nurture a healthy gut microbiome, and calm inflammation. While this may not fix everything, and won’t happen overnight—it’s definitely a good start.

If you suffer from IBS, you may have already been recommended certain dietary changes, such as the low FODMAP diet, an anti-inflammatory approach, or simply eating more plant foods.

What is the Low FODMAP Diet?

The low FODMAP diet is one of the most effective dietary strategies for managing IBS symptoms.

This approach involves reducing foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—commonly referred to as FODMAPs.

These compounds can ferment in the gut, producing short chain fatty acids (SCFAs) and gases that may cause bloating and abdominal pain in those with sensitive guts.

High-FODMAP Foods:Garlic, onions, cauliflower, apples, and beans.

Low-FODMAP Foods:Zucchini, carrots, oranges, bananas, and white rice.

Because IBS is so individualized, food triggers will vary from person to person. What may worsen IBS symptoms in one person, may have no effect on another.

With that in mind, the low FODMAP diet should be followed under the guidance of a registered dietitian, as it involves eliminating and systematically reintroducing foods to identify personal triggers.

Anti-Inflammatory Foods for IBS

Adding anti-inflammatory foods to your diet may also help soothe an irritated gut.

Foods that are rich in omega-3 such as salmon, mackerel, and chia seeds are great options. As well as polyphenol-packed foods such as berries, turmeric, and green tea. These foods can help reduce inflammation in the digestive tract, potentially easing IBS symptoms over time.

Hydration

Proper hydration is particularly critical for IBS sufferers, especially when increasing fiber intake or taking supplements such as digestive enzymes.

Fiber absorbs water to bulk up stools and improve bowel movements. Not getting enough water can lead to discomfort and in some cases, worsen constipation. Aim for at least 8-10 cups of water daily and adjust based on activity level or climate.

Stress Reduction

The next factor that plays a role in IBS flare ups, is stress.

There's a lot of research out there on the gut-brain connection that suggests IBS is not only a disorder of the gut, but also involves the brain.⁽¹⁾

Depending on the severity and root causes, there are a few routes to explore in order to take control of this particular trigger:

Medication

Antidepressants: Low doses of SSRIs or TCAs can help stabilize mood and reduce the impact of stress on the gut-brain axis, even if depression or anxiety isn’t a primary concern.

Anxiolytics: In cases of severe stress or anxiety, short term use of anti-anxiety medications may provide relief.

Natural Options: Supplements such as ashwagandha, L-theanine, 5-HTP, and valerian root may help reduce stress and improve mood.

Lifestyle Changes

Exercise for Stress Relief: Exercise increases the production of endorphins—the brain's feel-good neurotransmitter. This helps contribute towards a positive mood.

Mindfulness Practices: Activities like meditation, deep breathing, or body scanning exercises can lower cortisol levels and interrupt the stress response. Apps like Calm or Headspace can provide guidance if you’re just getting started.

Acupuncture: Some evidence suggests acupuncture may help regulate stress and support gut health indirectly.

The Best Supplements for IBS

1) Psyllium

Psyllium is a seed, also known as ispagula, a highly soluble fiber. If you stir some psyllium husk into a glass of water, it will very quickly form a gel-like consistency.

Consuming this would help thicken up loose stools, as well as add hydration to dry stools. This makes it useful for digestive symptoms like diarrhea and constipation.

An additional bonus to this supplement— psyllium is not very fermentable. Meaning that your gut bacteria won’t create excess gas from it. Excess gas production is the last thing we want when our gut nervous system is hypersensitized!

In summary, psyllium is a great way to boost your fiber intake in a way that is gentle on the gut. You can take it via a glass of water, or you can stir it into certain foods such as oats, yogurt, or a smoothie.

Start with 1 tablespoon and see how your gut reacts—and ensure you’re drinking plenty of water alongside taking a fiber supplement.

2) Enteric-Coated Peppermint Oil

Enteric-coated peppermint oil, not to be confused with peppermint essential oil, is one of the most researched supplements for IBS and digestive health in general.

Peppermint oil is anti-spasmodic, so it’s often helped to reduce the painful spasms associated with IBS. It can help soothe the smooth muscle found in the lining of the digestive tract, and also may help relieve general gut pain and discomfort.

You can find enteric-coated peppermint oil capsules in many health food stores. Also, just to reiterate, enteric-coated peppermint oil is not the same as the essential oil of peppermint, which is not to be consumed internally!

3) Probiotics

The probiotic market is a big one! Which means it can be very difficult to find an effective probiotic that actually does what it says on the tin.

Probiotics are live microorganisms that help populate our gut with beneficial (good) bacteria. A probiotic supplement would essentially mimic the effects of beneficial bacteria already found in our gut.

Nourishing our gut microbiome by taking a probiotic may help reduce inflammation, and reduce gastrointestinal symptoms such as bloating, diarrhoea, and constipation.

Probiotics are most effective when taken alongside prebiotics, which is essentially food for good bacteria. This encourages nourishment and growth of the probiotic microorganisms in our gut.

4) Digestive Enzymes

Digestive enzymes are natural substances that help break down food into nutrients the body can absorb. They include enzymes like amylase (for carbohydrates), protase (for protein), and lipase (for fats).

For IBS sufferers, particularly those with bloating, gas, or food intolerances, digestive enzymes may provide relief by reducing the strain on the digestive system.

However, it's worth noting that this isn't a one-size-fits-all solution. It's most effective when tailored to specific food triggers. So it's definitely worth consulting with a health professional for guidance on identifying those triggers first.

5) Prebiotics

Prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria.

Unlike probiotics, which are live microorganisms introduced into the gut, prebiotics are not living organisms themselves. Instead, the good bacteria that's already in our gut, or the probiotics you've just ingested, feed on this prebiotic fiber. This helps them thrive and multiply in our gut.

Essentially, giving us more of the good stuff.

This all helps to restore a healthy balance in the gut microbiome—a key factor in managing IBS symptoms.

By supporting the growth of bacteria like Bifidobacterium and Lactobacillus, prebiotics can help alleviate bloating, constipation, and diarrhea.

If trying prebiotics or other fiber supplements for the first time, start with a low dose and increase gradually to allow your gut to adapt. It's also crucial to drink plenty of water when increasing fiber intake, as hydration helps the fiber move smoothly through the digestive system and prevents discomfort.

Pairing prebiotics with probiotics is a really smart move for your gut microbiome. This is because some probiotics might not make it to the gut alive, so feeding the ones that do, means you're maximizing the benefits of your probiotic supplement.

Performance Lab® Prebiotic

Performance Lab® Prebiotic offers a modern, science-backed solution for comfortable and effective gut health support.

Featuring Orafti® Synergy1, a patented blend of long-and short-chain inulin fibers derived from chicory root, this prebiotic supplement is specifically designed to nourish beneficial gut bacteria like Bifidobacterium.

Why are bifidobacterium so important?

In terms of IBS, a study found that taking a Bifidobacterium probiotic for four weeks, significantly improved symptoms of irritable bowel syndrome.⁽²⁾

Bifidobacterium is also associated with:

• Reducing inflammation in people with inflammatory bowel disease⁽³⁾
• Lowering cholesterol⁽⁴⁾
• Lowering mild to moderate IBS associated depression ⁽⁵⁾

By stimulating robust growth of Bifidobacterium rather than introducing multiple new probiotic strains, Performance Lab® Prebiotic promotes more organic, comfortable and reliable digestive support.

Studies show that if well tolerated, inulin-fos can be beneficial in those with IBS. t’s advisable to start with a low dose so the gut can adjust.

Shop Performance Lab® Prebiotic

Conclusion

IBS is a digestive condition that millions of people suffer from.

Unfortunately a truly iron-clad treatment for IBS, is yet to be found. Which means that managing the symptoms, is the best (and only) course of action to take right now.

Encouragingly, there's evidence to suggest that through diet and certain supplements, these symptoms can be managed more effectively.

Firstly, addressing dietary intake is the most vital first step to controlling symptoms. Adjusting your fiber intake, eating more whole, nutritious foods, reducing intake of triggers, and generally making small improvements to the quality and quantity of the food you’re consuming can make a big difference in itself.

Secondly, addressing certain lifestyle and environmental factors that could be triggering symptoms, such as stress, poor sleep, and lack of physical activity.

Lastly, consider certain supplements that may help reduce symptoms. Some supplements to consider include enteric-coated peppermint oil, psyllium, vitamin D, and a probiotic supplement (one that includes prebiotics)

Remember to first consult your doctor if you suspect you may be suffering from IBS.