April 28, 2025

What Can a Nutritionist Do to Help with Anxiety-Induced IBS?

By Rebecca Appleman, RD

Irritable bowel syndrome (IBS) is a common, chronic gastrointestinal issue characterized by abdominal pain or discomfort, bloating, diarrhea, and constipation. Yet unlike some other similar issues, IBS is known as a “functional gastrointestinal disorder,” which means it occurs without any clear or known abnormality within the GI tract.

It is believed that IBS is related to the connection between the gut and the brain, known as the “gut-brain axis”,  which is why mental health conditions – especially anxiety – can trigger mild to severe IBS symptoms. In some cases, anxiety can appear to be the primary trigger of IBS, where stress and anxiety trigger or worsen digestive symptoms.

When a person with anxiety-induced IBS experiences stress or anxiety, this can end up impacting their gut health, by increasing gut sensitivity, altering GI mobility, and promoting inflammation. Addressing the psychological component of this type of disorder with a mental health professional can be one of the primary tools for alleviating GI symptoms.

And while you’re addressing anxiety in therapy, it’s also important to connect with a nutritionist as well – one that specializes in GI disease and dysfunction, and perhaps IBS in particular, and can help create a personalized plan for supporting both digestive function *and* mental health.

About Appleman Nutrition

We are Appleman Nutrition, a team of registered dietician nutritionists serving New York, Connecticut, and Florida. We are happy to work with individuals looking for help with IBS, gastrointestinal issues, and more. Be sure and review our specializations, or contact us if you’d like help.

How a Nutritionist Can Help with Anxiety-Induced IBS

A nutritionist approaches anxiety-induced IBS by considering both the physiological and psychological components of the condition, and the effects that these triggers have on the gut. Examples of the ways a nutritionist can support your IBS recovery, even if that IBS is caused by anxiety, include:

Identifying Food Triggers and Intolerances

Certain foods can exacerbate IBS symptoms, especially when anxiety heightens gut sensitivity. A nutritionist can help identify and eliminate common triggers that may include:

• High FODMAP foods (fermentable carbohydrates like onions, garlic, and legumes)
• Dairy products (due to lactose intolerance)
• High-fat or greasy foods (which may impact gut motility and can be more difficult for the body to digest)
• Spicy foods (which can irritate the gut lining and cause reflux)
• Artificial sweeteners (such as sorbitol and xylitol)

By identifying and reducing these triggers, a nutritionist can help decrease bloating, gas, and irregular bowel movements, so that during periods of mild to moderate anxiety and stress, you are less likely to have IBS flare ups.

Implementing a Low FODMAP Diet

The low FODMAP diet is a possible dietary approach for managing IBS. A nutritionist can guide clients through the elimination and reintroduction phases of the low FODMAP diet to identify which foods trigger symptoms.

The low FODMAP diet involves eliminating certain fermentable carbohydrates that cause gas and bloating in the intestines. After a period of elimination, foods are reintroduced systematically to identify individual triggers. A nutritionist ensures that the diet remains balanced and nutritionally complete during this process.

Studies have shown that the low FODMAP diet can reduce IBS symptoms in up to 70% of individuals, particularly when guided by a trained nutritionist.

Improving Gut Health Through Prebiotics and Probiotics

Anxiety and stress can disrupt the balance of gut bacteria, which can worsen IBS symptoms and one’s overall gut health. A nutritionist can recommend specific probiotics and prebiotics to restore gut balance and improve digestion. For example:

• Probiotics introduce beneficial bacteria into the gut, which can improve symptoms like bloating, gas, and irregular bowel movements. Probiotics are naturally found in foods such as yogurt, Kefir, miso, and fermented vegetables.
• Prebiotics (found in foods like bananas, asparagus, and garlic) provide fuel for beneficial gut bacteria, promoting a healthier gut microbiome.
• A nutritionist can recommend strains of probiotics (such as Lactobacillus and Bifidobacterium) known to benefit IBS symptoms.

Restoring gut balance helps improve gut motility and reduce sensitivity to anxiety-related digestive disturbances.

Balancing Fiber Intake

Fiber plays a key role in regulating bowel movements, but different types of fiber affect the gut differently.

• Soluble fiber (found in oats, apples, and psyllium husk) helps soften stools and regulate bowel movements.
• Insoluble fiber (found in whole grains and vegetables) adds bulk to stools so can help alleviate diarrhea, but it may worsen symptoms for individuals with sensitive guts and bloating.
• A nutritionist helps adjust specific fiber intake based on the client’s symptoms (constipation, diarrhea, or mixed).

Balancing fiber intake can reduce bloating and improve stool consistency, helping to regulate digestion.

Addressing the Impact of Anxiety on Digestion

Anxiety slows digestion for some people and accelerates it for others. A nutritionist can adjust meal timing and portion size to work with these digestive changes.

For individuals with diarrhea-predominant IBS (IBS-D), smaller, more frequent meals reduce stress on the digestive system. Limiting high-fat and high-sugar foods can prevent rapid gut motility.

For individuals with constipation-predominant IBS (IBS-C), increasing water and soluble fiber intake can improve stool consistency and regularity. Including magnesium-rich foods (like spinach, pumpkin seeds, and avocados) can help regulate bowel movements.

A nutritionist can recommend a meal plan that stabilizes digestion and reduces the gut’s sensitivity to emotional stress.

Encouraging Mindful Eating

Since stress and anxiety can alter digestion, mindful eating practices help reduce the impact of stress on the gut. A nutritionist can teach strategies such as:

• Eating slowly and chewing food thoroughly to improve digestion.
• Avoiding distractions (like phones or television) while eating to increase mindfulness.
• Noticing hunger and fullness cues to prevent overeating or undereating.
• Deep breathing and relaxation strategies to implement before and after meals, to create a calming effect on the body.

Mindful eating helps regulate the gut-brain connection, improving digestion and reducing gut sensitivity.

Supporting Nutritional Deficiencies and Overall Health

Chronic IBS and restricted diets can lead to nutritional deficiencies. A nutritionist can identify and address gaps in essential nutrients, such as:

• Magnesium – Important for muscle relaxation and gut motility.
• Vitamin D – Low levels are linked to increased gut sensitivity and inflammation.
• Zinc – Helps maintain the intestinal barrier, immune function, and regular appetite cues.
• Iron – IBS-related malabsorption or dietary restrictions can lead to iron deficiency.
• Omega-3 Fatty Acids – Found in fish and flaxseed, they reduce inflammation and support gut health.

Ensuring adequate nutrient intake supports overall health and improves the body’s ability to handle stress.

Long-Term Benefits of Working with a Nutritionist

Addressing anxiety-induced IBS requires a combination of emotional and physical management strategies. Working with a nutritionist helps individuals:

• Reduce the frequency and severity of IBS flare-ups.
• Improve gut health and digestive function.
• Minimize food-related anxiety and uncertainty.
• Develop a sustainable, balanced diet that supports both mental and physical health.
• Feel more in control of their symptoms and food choices by understanding their individual triggers, behavioral modifications, and nutrient needs.

A nutritionist provides long-term guidance and support, helping clients develop a healthier relationship with food and more effective management of IBS symptoms. There may also be foods and dietary changes that can support those recovering from anxiety, so a nutritionist can help make sure that you’re giving your body what you need for your mental health to thrive.

It’s also important to remember that how we feel can affect our mental health as well. When our body is stressed, our mind can also be stressed, so providing your body with the nutrition it needs can help you stave off anxiety-related symptoms.

A Holistic Approach to Anxiety-Induced IBS

While therapy addresses the psychological drivers of anxiety-induced IBS, a nutritionist helps regulate the physical symptoms through dietary adjustments and gut health support. By creating a personalized nutrition plan, managing food triggers, and improving overall gut function, a nutritionist can help you reduce some of the more severe IBS symptoms and nourish your body at the same time.

If you’re looking for a nutritionist to help you with your IBS symptoms, our team of GI experts is here to provide support. Contact us today to get started.