Irritable bowel syndrome, or IBS, affects an estimated 13 million people in the UK and around the world [1]. For those living with IBS, managing symptoms such as bloating, abdominal pain, constipation or diarrhoea can feel overwhelming. Recent research has highlighted the vital role of the gut microbiome in digestive health, offering a new perspective on symptom management.

The insights provided in this article are provided by Vivere's Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome.

In this article, we explore how a gut microbiome-focused diet can help relieve IBS symptoms, practical dietary strategies and lifestyle considerations to support long-term gut health.

• The gut microbiome plays a central role in IBS, influencing digestion, immune function and overall gut health.

• Personalised dietary strategies that support a balanced microbiome can reduce IBS symptoms.

• A low FODMAP diet can provide symptom relief; however, it may lead to dysbiosis and malnutrition due to the large number of restricted foods. 

• Avoiding certain trigger foods while supporting your microbiome with personalised nutrition and supplements, when needed, can improve tolerance.

• Lifestyle factors, including stress management, hydration and regular physical activity, complement dietary interventions.

Recognising IBS early can help you take control of your gut health. Common symptoms to watch for include:

• Abdominal pain or cramping that improves after a bowel movement

• Frequent bloating or gas

• Constipation, diarrhoea, or alternating between the two

• Changes in stool consistency or appearance

• A sense of incomplete bowel evacuation

If you experience these symptoms consistently over two months, it may indicate IBS [2]. Consulting a healthcare professional is recommended for an accurate diagnosis and guidance. Early identification allows for personalised dietary strategies, microbiome support and lifestyle adjustments to reduce symptoms and improve quality of life.

The gut microbiome consists of trillions of microorganisms, including bacteria, viruses and fungi, that reside in the digestive tract. These microbes are essential for nutrient absorption, immune function and maintaining the integrity of the gut lining. Research increasingly shows that an imbalance in the gut microbiome, known as dysbiosis, is common in individuals with IBS [3]. Dysbiosis can trigger inflammation, alter gut motility and affect the production of metabolites that influence digestion and mood [4].

Yusra explains that each person’s microbiome is unique, meaning that dietary strategies must be personalised. What works for one person with IBS may not work for another. By understanding individual microbiome patterns, it becomes possible to tailor interventions that restore balance and reduce symptoms.

Diet plays a central role in managing IBS, not only by easing immediate symptoms but also by supporting long-term gut health. Understanding which foods trigger discomfort and which nourish the gut microbiome can make all the difference.

FODMAPs are short-chain carbohydrates that can be poorly absorbed in the gut, leading to bloating, gas, and discomfort in people with IBS [5]. Following a low FODMAP diet under the guidance of a dietitian can help reduce these symptoms, but it can be difficult to maintain long-term and may increase the risk of nutrient deficiencies or malnutrition [6]. 

Common high-FODMAP foods include onions, garlic, wheat, certain legumes and some fruits. Gradually reintroducing these foods after a period of restriction allows identification of individual triggers. However, a low FODMAP diet does not solve the underlying cause of IBS. It only manages the gut’s reaction to certain foods.

While symptom-focused diets can offer short-term relief, a more targeted approach seeks to address the root cause of IBS by supporting the health and balance of the gut microbiome. Each person’s gut bacterial composition is unique, and disruptions in this delicate ecosystem are increasingly recognised as a key factor in IBS symptoms. A personalised microbiome-focused diet identifies which nutrients and foods support the growth of beneficial bacteria and restore gut function [7].

Unlike generic dietary approaches, a microbiome diet is designed to nurture microbial diversity and stability, which in turn promotes regular bowel movements, reduces gas and bloating, and improves overall digestive resilience. By focusing on the long-term health of the gut ecosystem rather than merely eliminating trigger foods, this approach helps correct underlying imbalances rather than just masking symptoms. 

With careful monitoring and tailored food choices, a microbiome-centred diet can transform the gut environment, fostering a sustainable, symptom-free digestive system while supporting overall health.

A growing body of research underscores the crucial connection between IBS and the gut microbiome [8]. People with IBS frequently show reduced microbial diversity and lower levels of beneficial bacteria, factors that can contribute to bloating, abdominal pain, and irregular bowel movements.

Targeting the gut microbiome through diet offers a highly effective approach to managing IBS. Clinical studies on Vivere’s personalised microbiome diet demonstrate its direct and measurable impact on symptom relief and gut health. In one trial, 78% of IBS patients experienced significant improvements within just six weeks of following the diet [9]. A subsequent study confirmed that patients on Vivere’s diet achieved better outcomes than those following a low FODMAP diet, with benefits increasing in proportion to adherence [10].

Importantly, the diet’s effects are long-lasting. Follow-up research shows that the initial six-week microbiome-focused program provides sustained symptom relief at six and twelve months, outperforming standard low FODMAP approaches in maintaining digestive health over time [11]. These results establish Vivere’s microbiome diet not only as a reliable method for symptom management but also as a strategy that addresses the underlying microbial imbalances driving IBS.

Include whole foods, as well as prebiotic and probiotic sources, to nourish beneficial bacteria. Research has shown that people who consume more than 30 different plant-based whole foods per week tend to have a more diverse microbiome [12]. Take your Vivere microbiome test to learn which foods can help your microbes thrive.

Drinking enough water is essential for proper digestion and smooth bowel movements [13]. Staying hydrated can also help prevent constipation, which is common in some types of IBS. Aim for consistent water intake throughout the day rather than large amounts at once.

Moderate exercise, such as walking, swimming, or yoga, can improve gut motility and overall digestion. Regular activity also helps reduce stress, which is a common trigger for IBS flares [14]. Even short, daily sessions can make a noticeable difference.

Stress can exacerbate IBS symptoms, so incorporating mindfulness, yoga, or relaxation techniques is important. Deep breathing exercises and meditation can help calm the gut-brain connection. Reducing stress may lower the frequency and intensity of symptom flare-ups [15].

Keeping a food and symptom diary can help identify specific triggers that worsen your IBS [16]. This information allows you to fine-tune your personalised approach to diet and lifestyle. Over time, tracking can reveal patterns that improve symptom management and gut health.

IBS management requires a comprehensive approach that includes a microbiome-friendly diet, lifestyle adjustments and personalised strategies. By focusing on the balance of gut bacteria through targeted nutrition, it is possible to reduce symptoms and improve quality of life. Every individual’s gut is different, and what works for one person may not work for another. A structured approach that combines dietary guidance with lifestyle considerations provides the best chance of long-term relief.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Remote monitoring of patients with small intestinal bacterial overgrowth, IBS and food intolerances - Gastroenterology digital playbook - NHS Transformation Directorate

[2] Rome IV Criteria - The Rome Foundation

[3] Gut Microbiota Dysbiosis and Its Role in the Development of Irritable Bowel Syndrome - PMC

[4] Gut Microbial Dysbiosis in the Pathogenesis of Gastrointestinal Dysmotility and Metabolic Disorders - PMC

[5] Low-FODMAP Diet for Treatment of Irritable Bowel Syndrome - PMC

[6] How to Implement the 3-Phase FODMAP Diet Into Gastroenterological Practice - PMC

[7] What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases - PMC

[8] Irritable bowel syndrome and microbiome; Switching from conventional diagnosis and therapies to personalized interventions - BMC

[9] Artificial intelligence-based personalized diet: A pilot clinical study for irritable bowel syndrome - Taylor & Francis

[10] A Multicenter Randomized Controlled Trial of Microbiome-Based Artificial Intelligence-Assisted Personalized Diet vs Low-Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols Diet: A Novel Approach for the Management of Irritable Bowel Syndrome - AJG

[11] Long-term impact of personalized microbiome-based diet compared to low-fodmap diet on IBS: a 12-month follow-up clinical trial - BMJ

[12] American Gut: an Open Platform for Citizen Science Microbiome Research - PMC

[13] Good foods to help your digestion - NHS

[14] Exploring the gut-exercise link: A systematic review of gastrointestinal disorders in physical activity - PMC

[15] Mindfulness-based stress reduction improves irritable bowel syndrome (IBS) symptoms via specific aspects of mindfulness - PubMed

[16] Diet, lifestyle and medicines for IBS (irritable bowel syndrome) - NHS