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12 Common Myths About IBS (Irritable Bowel Syndrome) — Busted
Irritable Bowel Syndrome (IBS) is one of those conditions that a lot of people think they understand — until they realize how much misinformation is floating around. From blaming stress to swearing by miracle diets, myths about IBS can be both confusing and harmful.
To set the record straight, we turned to two experts:
- Dr. Mark Pimentel Farhadi, gastroenterologist and IBS researcher
- Dr. Jennifer Jackson, gut health expert and practicing physician
Let’s walk through 12 common myths about IBS and break down what the science and doctors are really saying.
Myth 1: We know exactly what causes IBS
Not quite. According to Dr. Farhadi, although we’ve learned a lot about IBS in recent years, the exact cause is still unknown.
Some foods — like spicy dishes or dairy — might trigger symptoms, but they don’t actually cause IBS. One exception is post-infectious IBS, which can develop after a bacterial infection like Campylobacter jejuni.
Myth 2: Stress causes IBS
Stress is often blamed, but it’s more complicated than that.
Dr. Farhadi explains that everyone experiences stress, but not everyone gets IBS. The key factor seems to be how your body responds to stress. Stress increases mast cells in the gut, which changes the gut’s structure and sensitivity — even after the stress is gone.
So, while stress doesn’t directly cause IBS, it definitely plays a role in triggering and prolonging symptoms. Plus, studies show that people with higher well-being tend to experience fewer IBS symptoms.
Myth 3: IBS is diagnosed through fancy medical tests
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Not true.
“In most cases, IBS can be diagnosed without expensive tests,” says Dr. Farhadi. Using Rome IV criteria, doctors can diagnose IBS with 97% accuracy over a five-year period — and that’s impressive.
These criteria include:
- Abdominal pain at least once per week
- Changes in stool frequency or form
- Pain that improves or worsens after a bowel movement
There are different IBS subtypes, like IBS-C (constipation), IBS-D (diarrhea), and IBS-M (mixed). Bloating is common but not essential for diagnosis.
Myth 4: IBS can be cured
There’s no cure for IBS — at least not yet.
But don’t lose hope. According to Dr. Farhadi, managing IBS doesn’t have to be complicated. Simple strategies like adding fiber, using probiotics, regular exercise, and just reassurance can go a long way.
Medications may also help, but finding the right one can be a trial-and-error process. Sometimes they only offer temporary symptom relief — not a permanent fix.
Myth 5: IBS is rare and not a big deal
This one is way off.
IBS is actually very common, affecting around 10–15% of people in North America, says Dr. Jackson. And it’s not just a tummy ache — it’s a chronic condition that can seriously affect your quality of life.
In fact, one study found that some IBS patients would give up 10 to 15 years of their lives for an immediate cure. That’s how disruptive it can be.
Myth 6: All types of exercise help IBS
Exercise helps — but not all exercise is created equal.
Dr. Farhadi warns that competitive or intense workouts (like heavy weightlifting or long-distance running) can actually increase stress or trigger symptoms. Ever heard of “runner’s diarrhea”? It’s real — and common in people with IBS.
Gentle, relaxing movement like walking or yoga tends to work better for symptom relief.
Myth 7: Meditation always helps IBS
Meditation can help — but it’s not a miracle solution.
Dr. Jackson notes that gut-directed therapies (including mindfulness and cognitive behavioral therapy) have shown benefits for IBS by improving how the brain processes gut signals.
Dr. Farhadi recommends something he calls “mindless meditation,” like walking the same path every day until your brain zones out. It’s a stress reliever that reboots your system, but it takes patience and practice to get into that zone.
Myth 8: Cutting out dairy cures IBS
Dairy might trigger symptoms for some — but that doesn’t mean it’s the root cause.
While many people with IBS report milk intolerance, not everyone with IBS is lactose intolerant. However, since around two-thirds of the global population can’t properly digest lactose, it’s a common overlap.
Dr. Jackson suggests that if you suspect food triggers, try an elimination diet (with the help of a professional). The low FODMAP diet is the most studied for IBS, and dairy is a high-FODMAP food. But remember — not everyone reacts the same.
Myth 9: Natural remedies always work
Some natural remedies, like peppermint oil, spearmint, and cardamom, have shown potential for easing symptoms.
“Black cardamom and spearmint are natural gut muscle relaxants,” explains Dr. Farhadi. While they can help some people, research is still limited. As always, it’s best to check with your doctor before starting any new supplement or herbal treatment.
Myth 10: Fasting helps IBS
Fasting might reduce symptoms temporarily, but it’s not a fix.
Dr. Farhadi puts it this way: “If your car’s engine is broken, turning it off won’t fix the problem — it just stops it from running.”
Fasting might lower the number of times you experience symptoms per day, but it doesn’t treat IBS. It can help with other things like weight loss or memory, but don’t count on it for your gut.
Myth 11: Fiber is always good for IBS
Fiber can help — especially if you’re dealing with constipation. But too much can lead to bloating and gas.
Dr. Farhadi recommends starting slow and using water-soluble fiber like psyllium (a prebiotic). One tip? Mix a pinch of psyllium with a spoonful of Greek yogurt (a probiotic). It’s a simple and gut-friendly combo.
Myth 12: There’s one IBS diet that works for everyone
There’s no universal “IBS diet”.
Diet is highly individual — and it can change depending on your lifestyle, stress levels, and even the time of year. “You might tolerate coffee on vacation,” says Dr. Farhadi, “but not during finals.”
That’s why it’s helpful to work with a dietitian who specializes in gastrointestinal issues. They can help you find what works for you — and when.
Frequently Asked Questions (FAQ)
❓ What causes IBS?
The exact cause is still unknown, but it may be linked to gut bacteria, stress, genetics, and past infections.
❓ Can IBS be cured?
No. IBS is a chronic condition, but symptoms can be managed with lifestyle changes, medications, and therapy.
❓ Is IBS the same for everyone?
No. There are subtypes like IBS-C (constipation), IBS-D (diarrhea), and IBS-M (mixed), and symptoms vary from person to person.
❓ Should I follow a special diet?
There’s no one-size-fits-all IBS diet. The low FODMAP diet is commonly used, but it’s best to work with a healthcare provider.
❓ Can mental health affect IBS?
Yes. The gut-brain connection plays a big role. Stress, anxiety, and emotional health can all impact IBS symptoms.
Conclusion: Managing IBS With Facts, Not Myths
IBS is a complex and often misunderstood condition, but with the right information, it’s possible to manage symptoms and improve your quality of life.
There’s no magic cure, but tools like mindful eating, gentle movement, stress reduction, and working with healthcare providers can make a real difference.
If you or someone you know struggles with IBS, remember: You’re not alone, and you don’t have to figure it out on your own.
✅ Take the Next Step:
- Track your symptoms in a journal
- Talk to a gastroenterologist or dietitian
- Experiment slowly and mindfully with food and lifestyle changes
Need help building an IBS-friendly plan? I can help you write one too—just let me know!