8 Amazing Natural Remedies For IBS

by Skye Macfarlane on Apr 14, 2025 0 comments

Irritable bowel syndrome (IBS) is one of the most common digestive disorders worldwide, and New Zealand is no exception. Affecting an estimated 10–20% of us, IBS is more than just an occasional upset stomach. It’s a chronic, often debilitating condition that can seriously impact quality of life. In this blog, you'll find some natural remedies for IBS that can help support you if you're struggling.

What is IBS, and what are the symptoms?

IBS is a functional gastrointestinal disorder, which means symptoms are real and persistent, but it is not caused by any structural damage within the gut. It’s often diagnosed after other causes are ruled out.

Common symptoms can include:

• Abdominal pain or cramping

• Bloating

• Excess wind

• Irregular bowel movements (diarrhoea, constipation, or alternating between both)

• A sensation of incomplete evacuation

Conventional treatments

Conventional management of IBS typically focuses on symptom relief. Depending on the person, this may include laxatives, antidiarrheals, antispasmodics, or even low-dose antidepressants for pain modulation. Dietary guidance, particularly the low FODMAP diet, is increasingly recommended by GPs and gastroenterologists.

However, some people find that medications offer only partial relief, or they may prefer a more holistic approach that addresses underlying imbalances. So, considering some natural remedies for IBS to go alongside medication may be beneficial.

Can natural remedies help with IBS?

The gut is a complex, dynamic system influenced by everything from stress, sleep, and the food we eat. A functional or naturopathic approach looks beyond just the symptoms to include supporting the digestive process as a whole.

Here are eight natural and evidence-based approaches that can help manage IBS:

1. Bitters for digestive function

Bitters have been used traditionally for hundreds of years to stimulate digestion from the top down. Taken before meals, they help “prime” your digestive system by stimulating the vagus nerve and bitter taste receptors throughout the body. This triggers a cascade of digestive secretions such as saliva, stomach acid, bile, and enzymes that help with more efficient and less problematic digestion.

2. Helpful herbs for IBS

• Globe artichoke: Globe helps stimulate bile production and supports liver function. This plant is great for bloating and sluggish digestion.

• Calendula: Calendula is a gentle bitter and anti-inflammatory; it helps to support the mucosa in the digestive tract.

• Cardamom: Cardamom is warming and carminative, and it can help to relieve wind and cramping.

Many cultures worldwide have their version of bitters, all ranging in different levels of bitter. They’re a foundational tool in naturopathic gut care and can support nutrient absorption, reduce bloating, and improve regularity.

Our Liver Bitters combine these herbs (along with orange peel and mānuka) to help relieve digestive discomfort, particularly in cases of bloating, slow digestion, or IBS-related dyspepsia.

3. L-Glutamine for gut repair

L-glutamine is an amino acid that is found in high concentrations within the gut lining. It helps nourish enterocytes (intestinal cells) and has been shown to support intestinal barrier function, which is helpful when people have “leaky gut” or inflammation, which may be contributing to their symptoms.

Supplementing with L-glutamine may help to reduce gut permeability, support tissue repair, and help to reduce inflammation, particularly good for those who have diarrhoea-predominant symptoms.

4. Low FODMAP diet

Another evidence-based approach to managing IBS symptoms is a low FODMAP diet, which was developed by Monash University. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are fermentable carbohydrates that can be poorly absorbed in the gut, leading to bloating, gas, abdominal pain, and changes in bowel habits.

The diet involves reducing high FODMAP foods such as garlic, onion, apples, pears, wheat, and legumes for a short period, then gradually reintroducing them to identify personal triggers. Research has shown this approach to be effective for many people with IBS, helping to reduce symptoms and improve quality of life.

Low FODMAP-friendly foods include rice, oats, quinoa, unripe bananas, kiwifruit, berries, carrots, spinach, and lactose-free dairy products. Protein sources like eggs, tofu, chicken, and fish are also well tolerated.

Herbs like chives, ginger, and garlic-infused oil are great flavour boosters without upsetting the digestive system. It's important to follow this diet with the guidance of a trained practitioner or dietitian to ensure nutritional adequacy and to avoid unnecessary restriction.

5. Stress management and mindfulness

As well as natural remedies for IBS, it is important to consider lifestyle changes. The gut-brain connection plays a major role in IBS. Stress can directly affect our gut motility, sensitivity, and inflammation. Practices like deep breathing, meditation, yoga, and vagal nerve support can make a real difference.

A daily 5-10-minute mindfulness routine or diaphragmatic breathing before meals may improve symptoms over time, especially for those with IBS linked to anxiety or nervous system dysregulation.

Our Anti-Flam Tonic, with anti-inflammatory herbs, can be a supportive addition here, particularly for gut sensitivity or inflammatory flare-ups.

6. Peppermint and herbal teas

Peppermint has well-documented antispasmodic effects on the smooth muscles of our digestive tract. While peppermint oil capsules are commonly used in clinical trials, many people with IBS can benefit from regular peppermint tea or tincture drops, particularly for post-meal cramping and gas.

Other soothing herbal teas include fennel, chamomile, and lemon balm, which can reduce wind, spasms, and calm the nervous system.

You could also consider our Rest and Calm, with chamomile and Californian poppy to help support your nervous system.

7. Probiotics

Probiotics are a common natural remedy for IBS. Gut dysbiosis is a disruption in healthy gut flora and can often be found in people who have IBS. Certain probiotic strains (like Bifidobacterium infantis or Lactobacillus plantarum) have been shown to help improve IBS symptoms such as bloating, stool frequency, and abdominal pain.

Some people with IBS may react to high-FODMAP ferments like sauerkraut or kefir, so slowly building up your gut microbiome before trying fermented foods is recommended. After taking a course of probiotics, people may be able to start including small amounts of fermented foods.

8. Acupuncture and bodywork

Acupuncture has shown promising results for IBS, particularly for reducing pain, regulating bowel movements, and calming the nervous system. Regular treatments may support vagal tone, reduce inflammation, and improve gut motility.

Other bodywork, such as abdominal massage or craniosacral therapy, may also help relieve tension and improve circulation to the gut, which will then help digestion.

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IBS is a multifactorial condition, and no two people will have the same experience. A holistic, personalised approach that includes herbs, nutrients, stress support, food, and even medication can offer significant and lasting relief.

If you're looking to explore natural options for your IBS, you could consider starting with bitters, glutamine, and nervous system support as a gentle and effective way to start supporting your gut health. Any questions, please let us know.

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