Living with IBS: My journey

A young woman describes her journey with irritable bowel syndrome, after what began as suspected food poisoning on an overseas school trip became an ongoing struggle with IBS. 

Discover how this common but distressing condition is managed with diet, stress relief, and lifestyle changes.

“My world turned upside down during a school trip to China a few years ago,” says Kirsten Rodrigues, 22, a psychology graduate from Pretoria. What she initially dismissed as food poisoning from unfamiliar cuisine became a years-long battle with irritable bowel syndrome (IBS).

“The symptoms started subtly at first, and I blamed it on stress, squat toilets, and being a picky eater. After living on rice and noodles for the two-week trip, I assumed my digestive problems would disappear when I returned home. But they didn’t.”

In desperation, she began a medical marathon of antibiotics, blood tests, colonoscopies, and countless doctor visits. “My mom initially thought I had an infection. But every test came back normal, which made me feel like I was going crazy. My psychologist finally suggested I might have irritable bowel syndrome.”

Through her undergraduate years, the self-confessed A-type student suffered countless bouts of stomach pain, diarrhoea, bloating, and discomfort. During bad periods of bloating, even drinking water would make her feel uncomfortable. “The gas isn’t nice; I live in constant anxiety about bathroom locations, stomach sounds, and potential flares.

"I often have to cancel plans at the last minute or leave events early, which is difficult for friends to understand. Everything revolves around my digestive system – and my menstrual cycle can make my symptoms 10 times worse.”

But Kirsten says it helps to talk about her condition, so she started a support group for people with digestive disorders. “It’s a relief knowing there are other sufferers who understand what I deal with,” she explains. “I manage my symptoms by taking antispasmodic medicine, such as Buscopan, and drinking peppermint tea. When I have a really bad flare-up, I stick to bland foods like oats and plain mashed potatoes. I also use a heated bean bag at night on my stomach that helps me relax.

Most important, I’ve accepted that IBS isn’t just physical – it's a complex relationship between mind and body that requires patience, self-compassion, and ongoing management.”

Symptoms of IBS

Vicky Berrange, a dietitian at Mediclinic Morningside, explains that IBS symptoms usually include abdominal pain or cramping, ongoing bloating, excessive wind, and irregular bowel habits – from diarrhoea to constipation, or alternating between the two.  “Many patients also say they pass mucus in their stool and feel as though they haven’t completely emptied their bowels, while some notice their symptoms improve after going to the toilet,” she says. “These symptoms often come and go, with flare-ups followed by calmer periods, which can make IBS difficult to predict and manage.”

Despite years of research, the exact cause of IBS is still not fully understood. However, dietitians, scientists, and doctors have identified a number of factors that may play a role.

The gut-brain connection 

“The gut contains its own nervous system that communicates directly with your brain through the vagus nerve,” says Berrange. “When you experience stress or intense emotions, your brain sends signals that alter your gut function.” This explains why IBS symptoms often worsen during stressful periods. In turn, digestive symptoms like gas, bloating, constipation, or diarrhoea can increase anxiety, which then makes the symptoms worse – creating a cycle that can be hard to break.

Food sensitivities 

People with IBS often struggle to digest certain foods, such as lactose in dairy and gluten in wheat. They may also have trouble fully absorbing certain carbohydrates (known as FODMAPs) found in foods like onions, garlic, apples, and beans.

“When FODMAPs reach the small intestine, they move slowly, attracting water,” Berrange explains. “When they pass into the large intestine, FODMAPs are fermented by gut bacteria, producing gas as a result. The extra gas and water cause the intestinal wall to stretch. Because people with IBS have a highly sensitive gut, ‘stretching’ the intestinal wall causes exaggerated sensations of pain and discomfort.”

Bacterial imbalances

People with IBS often have an imbalance in gut bacteria, with fewer helpful bacteria or too many harmful ones. “This imbalance, known as dysbiosis, can be caused by antibiotics, a poor diet or ongoing stress. It can make your gut more sensitive and lead to more pain,” says Berrange.

Hormonal changes 

Estrogen and progesterone changes during your menstrual cycle can affect gut function. This explains why women are twice as likely to develop IBS and why symptoms often worsen when you’re having your period.

Managing IBS

While there’s no cure for IBS, you can greatly improve your quality of life by following a low FODMAP diet and identifying your personal trigger foods. FODMAPs are certain types of carbohydrates – including sugars, starches, and fibre – that aren’t fully absorbed in the small intestine. They can cause gas, bloating, and pain, especially in people with IBS.

High-FODMAP foods that may trigger IBS symptoms

• Fructose: Fruits like apples, mangos, pears, and watermelon; honey; high-fructose corn syrup; agave
• Lactose: Dairy products such as cow, goat, or sheep milk, yoghurt, custard, and ice cream
• Fructans: Foods like wheat and rye, asparagus, broccoli, cabbage, onions, and garlic
• Galactans: Legumes including beans (e.g., baked beans), lentils, chickpeas, and soybeans
• Polyols: Sugar alcohols and fruits with pits or seeds, such as apples, apricots, avocados, cherries, figs, peaches, pears, and plums.

Low FODMAP foods generally considered safe in IBS

• Dairy: Almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yoghurt, and hard cheeses
• Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries
• Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips
• Protein: Beef, pork, chicken, fish, eggs, and tofu
• Nuts/seeds: Almonds, macadamia nuts, peanuts, pine nuts, and walnuts
• Grain: Oats, oat bran, rice bran, gluten-free pasta, quinoa, white rice, and corn flour.

Stress and lifestyle changes

A dietitian may recommend keeping a food diary – recording not just what you eat, but also your emotions and stress levels. This is because stress management through regular exercise, meditation, and adequate sleep is equally important as what you eat. Probiotics may help restore healthy gut bacteria balance, while medications can address specific symptoms when needed.

If you experience persistent digestive symptoms, especially accompanied by weight loss, rectal bleeding, or severe pain, consult your doctor. With proper diagnosis and management, IBS becomes a manageable condition rather than a life-limiting disorder.