Common Triggers of IBS and How to Avoid Them

When it comes to Irritable Bowel Syndrome (IBS), most people immediately think that food is the main culprit behind their symptoms. You’ve likely heard about the common food triggers—dairy, gluten, high-FODMAPs—andibs triggers while diet can certainly play a role, it’s not always the whole story. In fact, focusing only on food as the source of your symptoms might be keeping you from finding the real triggers.

Today, I want to take you through a different perspective, one that shifts the focus away from what’s on your plate to what’s happening in your mind and body. The truth is, thought patterns, behaviours, and even your expectations can play a massive role in triggering IBS symptoms, often more than you might think. Let’s explore the real triggers behind IBS and how you can start avoiding them by understanding this deeper connection.

The Usual Suspects: Food as a Trigger (and Why It’s Not the Only One)

Yes, certain foods can trigger IBS symptoms. For example, high-FODMAP foods like onions, garlic, and beans are known to cause bloating and discomfort for many people. And if you’re sensitive to lactose or gluten, cutting back can help relieve symptoms. But if you’ve ever noticed that sometimes the same food triggers symptoms and other times it doesn’t, you’re not alone.

That's because food isn’t the sole trigger—Your emotional and mental state plays just as big of a role.

The Unexpected Triggers: Thought Patterns and Behaviours

Now let’s dive deeper into what might really be causing your symptoms: your thought patterns and behaviours. The gut-brain axis is a powerful two-way communication system, and your thoughts directly influence how your gut functions. Stress, anxiety, and the way you approach food and daily life can be significant triggers for IBS symptoms.

1. The Expectation Effect

The expectation that a particular food will cause symptoms can actually trigger a reaction. If you sit down to a meal already fearing the outcome, you might unknowingly set your digestive system into overdrive. The mind is incredibly powerful in this regard, and for many people, this “expectation” becomes the trigger, not the food itself.

2. Stress and Anxiety

Stress is one of the most well-known IBS triggers, but it’s often underestimated just how much it impacts symptoms. Stress doesn't just worsen IBS—it can create symptoms all on its own. Whether it’s daily stress from work or underlying anxiety, these emotions ramp up your nervous system, which in turn disrupts your gut’s normal functioning. This is why you might notice that your symptoms flare during particularly stressful times, even if you’ve been eating “safe” foods.

3. Personality Traits and Perfectionism

While stress and anxiety are common factors in IBS, there’s also a growing understanding that certain personality traits—like perfectionism—are linked to IBS symptoms. If you’re someone who tends to set high standards for yourself, pushing to get everything “just right,” that mindset can feed into how you manage your symptoms.

Many people with IBS tend to fall into perfectionistic thinking, believing that if they do everything exactly as prescribed—whether that’s with diet, exercise, or even stress management—their symptoms will go away. But the truth is, striving for perfection can increase stress, feeding into the gut-brain loop that worsens IBS.

Why is this? Perfectionism often creates a constant state of internal pressure, leading to heightened levels of stress and self-criticism when things don’t go as planned. This kind of emotional strain directly impacts your gut through the gut-brain axis. So, instead of relieving symptoms, this relentless drive for perfection can actually make them worse.

It’s also important to note that control plays a big role here. Many people with IBS feel like their symptoms are out of control, and so they try to exert control through strict rules and routines. But trying to control every little thing can often backfire, creating more stress, frustration, and ultimately more symptoms.

How to Avoid These Triggers: Changing the Focus

The first step to avoiding these hidden triggers is to recognise that IBS isn’t just about what you eat, but how you think and feel If the expectation effect, stress, and perfectionism sound familiar to you, here are a few ways to shift your focus and break the cycle.

1. Challenge the Expectation Effect

Next time you sit down to a meal, pay attention to your thoughts. Are you already worried that this food might cause symptoms? If so, try reframing those thoughts. Instead of fearing the worst, Take a moment to soften and relax your body, give yourself space and time to mindfully focus on what you enjoy about eating - the smell, the taste, the texture. Notice the colours and flavours. This will help keep your attention in the present rather than running ahead to worry about what might happen. Try to trust your body a little more and see the positive effect this has on your digestion.

2. Address Stress Head-On

You’ve likely heard this before, but it’s important: managing stress is key to managing IBS. And this doesn’t mean simply avoiding stressful situations, but actively working on how you respond to stress. This is where mind-body practices like gut-directed hypnotherapy, mindfulness, and breathing exercises can be game-changers. By calming your nervous system, you can break the gut-brain feedback loop that triggers IBS symptoms.

3. Let Go of Perfectionism

When it comes to managing IBS, perfection isn’t the goal—balance is. Give yourself permission to be flexible with your routines, food choices, and wellness practices. One slip-up won’t undo your progress, and the stress of trying to be perfect can often be more harmful than the behaviour itself. Learning to let go of strict rules and practising self-compassion can relieve some of the pressure you’re placing on your body and mind.

Why a Psychological Approach Is Crucial for IBS Relief

The thing about IBS is that the gut and the mind are inseparable. While it’s tempting to focus solely on food, the real path to relief often involves addressing the mental and emotional triggers that keep your symptoms flaring. This is where a psychological approach becomes essential. Techniques like gut-directed hypnotherapy, Cognitive Behavioral Therapy (CBT), and Acceptance and Commitment Therapy (ACT) are designed to address the thought patterns and stress responses that play such a big role in IBS.

These therapies work by:

• Rewiring the way your brain interprets gut signals, helping reduce gut sensitivity and pain.

• Changing the way you respond to stress, so that stress no longer triggers symptoms as intensely.

• Teaching you how to manage the thoughts that amplify your symptoms, like worry about food or fear of an episode of urgency.

The Takeaway: It’s About More Than Food

While food certainly plays a role in IBS, it’s not the whole story. The way you think, the expectations you set, and the stress you carry are often the true triggers behind your symptoms. Learning to address these psychological and behavioural factors is where long-term relief can be found.

If you’ve been struggling with IBS and feel like you’ve tried everything with no success, it might be time to take a closer look at the mental and emotional patterns that could be driving your symptoms. And you don’t have to do it alone. With the right support, like the tools we use in my Gut Brain Connection Method®, you can finally find relief.