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How do you detox your body from IBS?

What is IBS?

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder characterized by recurrent abdominal pain and changes in bowel habits. Symptoms include cramping, bloating, gas, diarrhea, and constipation. IBS is a chronic condition that requires long-term management. While the exact cause is unknown, IBS is associated with increased intestinal permeability (leaky gut), food sensitivities, dysbiosis, stress, and other factors. A combination of dietary changes, stress management, supplements, and medications is often used to manage IBS symptoms.

What causes IBS?

The underlying cause of IBS is not fully understood. Contributing factors may include:

  • Increased intestinal permeability (leaky gut) – allows substances to pass into the bloodstream that would normally be blocked.
  • Changes in gut microbiome and dysbiosis – imbalance between good and bad gut bacteria.
  • Food sensitivities – intolerance to certain foods like FODMAPs.
  • Genetics – family history of GI issues.
  • Stress and anxiety – the gut-brain connection.
  • Inflammation – chronic low-grade inflammation in the GI tract.

While the root cause may differ between individuals, these factors contribute to the recurring symptoms of IBS.

What are common symptoms of IBS?

IBS symptoms may vary widely but generally include:

  • Abdominal pain and cramping
  • Bloating and gas
  • Diarrhea
  • Constipation
  • Alternating diarrhea and constipation
  • Mucus in stool
  • Food sensitivities
  • Fatigue

Symptoms range from mild to severe. Flare-ups are common and symptoms may be triggered by stress, foods, hormonal changes, or other factors. Keeping a food and symptom diary can help identify personal triggers.

How to detox your body from IBS

Detoxing the body through diet, supplements, and lifestyle changes may help manage IBS symptoms. Common detox approaches include:

Remove trigger foods

Eliminating foods that exacerbate IBS symptoms is key. Common trigger foods include:

  • High FODMAP foods – fermentable carbs that can cause gas and bloating.
  • Gluten – wheat, barley, and rye.
  • Dairy – lactose is difficult to digest.
  • Artificial sweeteners – sorbitol, xylitol, maltitol.
  • Beans and legumes – unless soaked and sprouted.
  • Garlic, onions, leeks – contain FODMAPs.
  • Processed foods – contain additives.

Work with a nutritionist or use an elimination diet to identify problem foods. Reintroduce foods one at a time while monitoring symptoms.

Follow a gut-friendly diet

Adopting an anti-inflammatory diet focused on whole, nutrient-dense foods may help relieve IBS symptoms. Beneficial foods include:

  • Fiber-rich fruits and vegetables – when tolerated.
  • Fermented foods – yogurt, kefir, sauerkraut provide probiotics.
  • Bone broth – helps heal gut lining.
  • Healthy fats – olive oil, avocados, nuts, seeds.
  • Lean protein – fish, poultry, eggs, tofu.
  • Gluten-free grains – brown rice, quinoa, oats.

Avoid processed, fried, and sugary foods which can exacerbate inflammation.

Try elimination diets

Elimination diets like low FODMAP and gluten or dairy-free diets remove trigger foods. Reintroduce foods slowly while monitoring symptoms. Common elimination diets for IBS include:

  • Low FODMAP diet – eliminates fermentable carbohydrates then systematically reintroduces.
  • Gluten-free diet – removes gluten-containing grains.
  • Paleo diet – focuses on lean proteins, fruits, vegetables, nuts and seeds.
  • Ketogenic diet – very low carb, high fat diet to reduce inflammation.
  • Autoimmune protocol diet – eliminates grains, legumes, dairy, certain oils.

Work with a nutritionist for guidance tailoring an elimination diet for your needs.

Try intermittent fasting

Intermittent fasting may alleviate gut inflammation and improve gut barrier function. Common fasting approaches include:

  • 16/8 method – 16 hours fasting, 8 hour eating window.
  • 24-hour fasts 1-2 times per week.
  • Periodic multi-day fasting.

Start slowly and stop if symptoms worsen. Fasting is not for everyone and may be risky for some people.

Increase prebiotic and probiotic foods

Consuming more prebiotics and probiotics can help populate your gut with beneficial bacteria. Prebiotic foods provide “food” for good gut bacteria. Probiotic foods contain live cultures of these good bacteria.Try adding:

  • Prebiotic foods: onions, garlic, bananas, oats.
  • Probiotic foods: yogurt, kefir, kimchi, sauerkraut, miso, tempeh.
  • Probiotic supplements – capsules, powders.

Aim for a variety of fermented foods and start slowly if increased gas or bloating occurs initially.

Take anti-inflammatory supplements

Certain supplements may help reduce intestinal inflammation and support gut health:

  • Omega-3 fatty acids – powerful anti-inflammatories.
  • Curcumin – active compound in turmeric.
  • Zinc – repairs gut lining and balances microbiome.
  • Glutamine – amino acid for gut barrier function.
  • Aloe vera – soothes intestinal lining.

Introduce supplements one at a time and monitor effects. Talk to your healthcare provider before starting any new supplement, especially with medications.

Reduce stress

Chronic stress negatively affects gut health and exacerbates IBS symptoms. Make stress-reduction a priority:

  • Practice relaxation techniques – deep breathing, meditation, yoga, mindfulness.
  • Exercise regularly – aim for 30-60 minutes daily.
  • Get enough sleep – 7-9 hours per night.
  • Set boundaries and take breaks.
  • Try counseling, therapy, or support groups.

Managing stress long-term is crucial for managing IBS flare-ups.

Avoid gut irritants

Certain substances directly irritate the intestinal lining triggering IBS symptoms:

  • Caffeine – found in coffee, tea, soda, chocolate.
  • Alcohol – especially wine, beer.
  • Carbonated beverages.
  • Artificial sweeteners – sorbitol, xylitol, maltitol.
  • NSAIDs – aspirin, ibuprofen.

Minimize or avoid known gut irritants. Caffeine and alcohol exacerbate symptoms in many people with IBS.

Detox diet for IBS

A 3-7 day detox diet can help reset your gut function and identify trigger foods. Try this simple detox diet:

Foods to eat

  • Non-starchy vegetables – broccoli, spinach, carrots, zucchini, celery.
  • Lean proteins – chicken, fish, eggs, tofu.
  • Bone broth.
  • Healthy fats – olive oil, avocado, nuts, seeds.
  • Fermented foods – yogurt, kefir, kimchi.
  • Fruits low in FODMAPs – banana, blueberry, grapefruit, orange.
  • Gluten-free grains – rice, quinoa, buckwheat.

Focus on whole, unprocessed foods as tolerated. Stay hydrated with herbal tea and water.

Foods to avoid

  • FODMAP foods – garlic, onion, wheat, milk.
  • Common trigger foods – gluten, dairy, beans/legumes.
  • Processed foods.
  • Sugary foods – baked goods, candy, ice cream.
  • Caffeine, alcohol.
  • Fried foods and vegetable oils.
  • Artificial sweeteners.

Avoid your known trigger foods. Stick to this simple, gut-friendly diet for 3-7 days then slowly reintroduce foods.

Sample detox diet meal plan

Meal Foods
Breakfast Eggs with spinach, half a grapefruit
Lunch Kale salad with chicken, olive oil, lemon dressing
Dinner Baked salmon with roasted carrots and sweet potato
Snacks Banana with almond butter, green smoothie, rice crackers
Beverages Herbal tea, lemon water, bone broth

Tailor this meal plan to your own taste preferences and known trigger foods.

Lifestyle tips for detoxing from IBS

In addition to dietary changes, the following lifestyle modifications can support an IBS detox:

  • Take a probiotic supplement – boosts good bacteria to improve gut health.
  • Manage stress – try meditation, yoga, deep breathing daily.
  • Get regular exercise – aim for 30-60 minutes per day to reduce stress.
  • Get enough sleep – aim for 7-9 hours per night.
  • Keep a symptom journal – identify trigger foods and symptoms.
  • Stay hydrated – drink 8-10 glasses of water daily.

Making sustainable lifestyle changes along with dietary changes can help detox your body and manage IBS long-term.


Detoxing your body through diet, supplements and lifestyle modifications may help manage IBS symptoms. Try removing trigger foods, following an elimination diet, increasing prebiotics and probiotics, taking anti-inflammatory supplements, reducing stress, and avoiding gut irritants. Complement dietary changes with probiotics, exercise, sleep, hydration and journaling. Work with your healthcare provider to create a customized detox plan for your IBS. Be patient and stick with your detox protocol for at least 3-7 days to allow it to take effect. Slowly reintroduce foods while monitoring symptoms to identify your personal triggers. With consistency, an IBS detox can help reset your gut function, reduce inflammation, and alleviate symptoms.