9 Natural Remedies for Healing IBS and IBD (Backed by Science & Common Sense)
If you’ve ever had an IBS or IBD flare-up at the worst possible moment (like, right before leaving the house or—worse—on a long road trip), you know the struggle is very real. When your gut is constantly in chaos, it feels like there’s no way out. But here’s the truth: your body wants to heal—you just need to give it the right tools.
That’s where natural remedies for IBS and IBD come in. While medications have their place, you can manage IBS naturally and reduce gut inflammation naturally with a combination of diet, stress reduction, holistic treatments, and gut-friendly habits.
No gimmicks, no “miracle cures”—just science-backed, practical strategies that can help you finally start feeling human again. Let’s dive in.
1. Follow an Anti-Inflammatory Diet for IBD and IBS Relief
One of the biggest culprits behind IBS and IBD symptoms is gut inflammation. An anti-inflammatory diet for IBD relief focuses on reducing triggers and healing the gut lining.
Best Anti-Inflammatory Foods:
✅ Bone broth – Loaded with collagen and gut-healing amino acids
✅ Wild-caught salmon – A powerhouse of omega-3s for reducing inflammation
✅ Turmeric – The ultimate natural gut health booster
✅ Ginger – Helps soothe bloating and cramping
✅ Leafy greens – Rich in gut-friendly fiber (but cook them if raw veggies make you bloated)
🚨 Foods to Avoid:
❌ Processed junk food (gut inflammation overload)
❌ Dairy and gluten (triggers for many people with IBS and IBD)
❌ Artificial sweeteners (sorbitol, xylitol, and maltitol = bloating central)
2. Try a Low-FODMAP Diet for IBS and IBD Symptom Control
The Low-FODMAP diet for IBS and IBD is scientifically proven to reduce bloating, gas, and digestive discomfort. It eliminates fermentable carbs that your gut bacteria love to snack on (and not in a good way).
Best Low-FODMAP Foods:
✔️ Rice, quinoa, and oats
✔️ Zucchini, spinach, and carrots
✔️ Bananas, strawberries, and blueberries
High-FODMAP Foods to Avoid:
🚫 Onions, garlic, and cauliflower
🚫 Apples, pears, and watermelon
🚫 Beans, lentils, and dairy
3. Add Probiotics for IBS and IBD Healing
Your gut is home to trillions of bacteria—some good, some bad, some just chaotic neutral. Taking probiotics for IBS helps balance the gut microbiome and reduce inflammation.
Best Probiotic Foods for Gut Healing:
🦠 Kefir – More powerful than yogurt, packed with live cultures
🥒 Sauerkraut – Fermented cabbage that boosts gut bacteria
🍵 Miso – A probiotic-rich Japanese superfood
If fermented foods don’t sit well with you, try a high-quality probiotic supplement to help with IBS natural relief.
4. Heal Your Gut Lining with L-Glutamine
Your intestinal lining is like a security system for your gut. If it’s weak, toxins and undigested food sneak through, leading to leaky gut, bloating, and inflammation. L-Glutamine is an amino acid that repairs gut damage and strengthens the intestinal walls.
How to Use It:
💊 Take L-Glutamine supplements daily on an empty stomach
🥣 Add it to smoothies or water for gut support
Many people with IBD lifestyle changes report less bloating, cramping, and fatigue after adding L-Glutamine to their routine.
5. Try Herbal Supplements for IBS and IBD Relief
Nature provides powerful gut-healing herbs that can soothe inflammation, improve digestion, and ease flare-ups.
Best Herbs for IBS and IBD Symptoms:
🌿 Peppermint – Helps with IBS pain relief and cramping
🌿 Slippery elm – Soothes gut lining irritation
🌿 Marshmallow root – Acts as a natural gut healer
You can take these in capsule form or make them into gut-friendly teas.
6. Reduce Stress (Because Your Gut Feels It Too)
Stress and IBS go hand in hand. Your gut and brain are connected by the vagus nerve, meaning that when you’re stressed, your gut goes into full-blown panic mode.
Easy Stress Reduction Techniques for Gut Health:
🧘 Yoga for IBS and IBD – Helps relax your digestive system
🫁 Breathing exercises for digestive health – Calms the gut-brain connection
📝 Journaling for IBS and IBD management – Releases built-up stress
Even five minutes of deep breathing a day can reduce gut inflammation naturally.
7. Drink More Water for Gut Healing
Dehydration makes everything worse—especially digestion. Drinking enough water helps prevent constipation, bloating, and flare-ups.
Best Hydration Tips:
💦 Start your day with warm lemon water to wake up digestion
💦 Sip herbal teas like chamomile and peppermint
💦 Avoid sugary drinks that spike inflammation
8. Use Aloe Vera for Gut Inflammation
Aloe vera isn’t just for sunburns—it’s a powerful gut healer. It reduces gut inflammation, soothes irritation, and improves digestion.
How to Use It:
🍶 Drink aloe vera juice (without additives or sugar)
💊 Take aloe supplements for easier digestion
Many people find IBS flare-up remedies more effective with aloe vera in their diet.
9. Get Enough Sleep (Because Your Gut Needs Rest Too)
Poor sleep = higher inflammation, slower digestion, and more IBS symptoms.
Better Sleep = Better Gut Health
😴 Set a consistent sleep schedule
😴 Avoid eating heavy meals before bed
😴 Try meditation for IBS to relax before sleep
The connection between sleep and IBS and IBD management is real—fixing your sleep could fix your gut too.
Final Thoughts: Healing Your Gut Takes Time, But It’s Possible
If you’ve been struggling with IBS or IBD, know this: your gut CAN heal. By eating gut-friendly foods, managing stress, and using holistic remedies, you can feel better naturally.
✨ Start with one or two changes today—maybe it’s adding probiotics, drinking more water, or trying herbal supplements. Small steps add up to big changes.
Your gut wants to heal. Give it the tools, and it will.
