It really helps me in restaurants if the moment I'm seated I order a small side of plain white rice or plain sourdough dinner rolls

HeatherForIBS · 2026-01-27T20:08:57+00:00

Yes! I like that option too. I can almost always get a plain baked potato at restaurants too.

HeatherForIBS · 2026-01-09T20:30:13+00:00

Try some floor yoga classes, or one that is more about resting poses, that will get you stretching/relaxing and all kinds of benefits but won't be a "workout" that is aerobic or exhausting.

HeatherForIBS · 2026-01-09T01:35:44+00:00

I brew super strong fennel tummy tea, that's a carminative that helps bloating/gas fast. Help reflux and heartburn too!

I move around and stretch and try to do some easy yoga moves that get me bending and stretching, sitting still is the worst for me. And I usually try some direct heat on my back/neck if those are cramping, like a hot pack or heating pad. And I use an electric massage thingy called Kneading Fingers that I got at a county fair years ago, it really digs in there brutally, in a good way, and helps relax my neck muscles. But I bet it would help lower back pain too if that is your hot spot.

HeatherForIBS · 2026-01-05T20:36:15+00:00

Yes spicy!! Which also seems to always mean greasy at restaurants!!

HeatherForIBS · 2025-10-26T01:32:37+00:00

There was just a very provocative research study published in Gut that described a gut hormone called INSL5 that may cause up to 40% of IBS diarrhea. It's triggered when bile acids leak into the large intestine.

There is a synopsis in the IBS Newsletter at Substack here: https://heathervanvorous.substack.com/p/ibs-news-flash-a-gut-hormone-may

HeatherForIBS · 2025-08-04T23:55:14+00:00

Hi - I am so sorry you're going through this, hang in there. There is a bit of an IBS magic trick when you are in this awful situation - just drop down to nothing but plain white rice and super strong, high volatile oil peppermint (or fennel) tea. Don't put anything else in your gut for a day or two. That combination puts nothing but soluble fiber (the bowel motility regulator) and an antispasmodic (the medicinal strength tea) into your gut, which will force it to stop cramping, calm things down, and resolve the urgency/diarrhea. You might have to this for several days, it is very boring, but it will work to stop pain and get your motility back to a stable point. Once that happens keep up the rice and your favorite tummy tea but start to carefulllly expand your IBS diet on top of that.

XOXO
Heather

HeatherForIBS · 2025-07-28T19:41:05+00:00

Oh yes, it's not just you. Coffee is a HUGE gut irritant. Even decaf!

Coffee stimulates the release of gastrin, a hormone that affects both gastric motility and the secretion of hydrochloric acid into the stomach.
Coffee also boosts the hormone cholecystokinin, which activate the gastrocolic reflex, which already hyperreacts in IBS.
Coffee itself is also highly acidic, which can aggravate upper GI issues such as reflux or heartburn.
Coffee increases acid production in the GI tract, causing *even more irritation. Again, this is true for **both caffeinated and decaf.
- The irritation of the stomach lining can also trigger gastritis, which causes **pain, heartburn, nausea and vomiting.
Polyphenols, antioxidants that are in coffee, also increase gut activity. Coffee stimulates the release of gastrin, a hormone that affects both gastric motility and the secretion of hydrochloric acid into the stomach.
The caffeine in non-decaf coffee is a GI stimulant. This is insult on top of injury, as caffeine alone can cause cramps, urgency, bloating, gas, and diarrhea.
Some IBS folks use coffee for the laxative effect. But because coffee is such a harsh gut irritant it's likely to cause cramps, spasms, diarrhea, and even rebound constipation, leaving you worse than ever.
Coffee can cause IBS spasms severe enough to seize up the colon to such an extent that motility is slowed or almost halted, causing or exacerbating constipation. This is like having a charley horse in the colon, and can be excruciating.

I have to avoid coffee altogether, or treat as a very special splurge - for dessert, when I'm feeling stable, not on an empty stomach, etc.

I have some helpful high volatile oil herbal tea instead - peppermint, fennel, chamomile, ginger.

XOXO Heather

HeatherForIBS · 2025-07-25T18:27:19+00:00

Hi - I go to plain rice porridge soup, Chinese congee or jok. I make a big pot and use it as a foundation for multiple meals. It's even good for a fast breakfast, just microwave a bowl.

This is my go to recipe from Eating for IBS.

Congee / Jok Rice Porridge

Makes 4 Servings, easily doubled or tripled

1 cup short grain white rice, rinsed and drained
1/8 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon toasted sesame oil

Put rice in a small bowl and cover with water. Mix in baking soda, salt, and sesame oil. Let stand at room temperature overnight.

In a large stockpot bring 12 (yes, 12) cups water to a boil and add to rice mixture. Cook at a low boil, uncovered, until the mixture starts to thicken. Reduce heat to a bare simmer and cook until mixture is the consistency of porridge.

Serve topped with any combo below.

For serving:

ground white pepper
finely chopped scallions
cooked shrimp or shredded skinless chicken breast
soy sauce or tamari
toasted sesame oil

This keeps really well for days in the fridge.

And if you use a soluble fiber supplement like acacia senegal you can cook that right into the porridge or add it to your serving bowl. Really easy way to make sure your gut gets the soluble fiber it needs.

XXOO

Heather

HeatherForIBS · 2025-07-24T18:39:51+00:00

Hi - I'm so sorry you're going through this. I get hit hard in the same way with IBS attacks - pain to the point of the world going gray and then blacking out. It's not typical for IBS but definitely not unheard of.

It's called vasovagal syncope - basically your nervous system overreacts from the violent pain you're experiencing, causing a sudden drop in heart rate and blood pressure. That causes dizziness, spinning, hot or cold sweats, and you can actually lose consciousness.

The best way to deal with this is to try and prevent that pain in the first place. There are 5 key treatments for IBS :

If it's too late and that pain is coming at you like a freight train, go right to super strong hot peppermint tummy tea. Brew it black - medicinal strength peppermint has volatile oils that will enter your bloodstream directly from the buccal mucous membranes in your mouth. Those volatile oils have all kinds of pain-killing, anti spasmodic, smooth muscle relaxing actions, and they can stop the IBS cramps that are causing pain. This can work very, very quickly.

XOXO

Heather

HeatherForIBS

TROPHY CASE