IBS - Part 3
Part 3 - Your Step by Step Plan
Your Step-by-Step Plan to Rebalance IBS
Now that you understand how IBS develops…that it’s not a single malfunction, but as a ripple across digestion, the nervous system, and the microbiome, the next step is rebuilding in a way that feels steady and sustainable.
If you’ve been living with IBS for some time, you may have already tried multiple approaches. Maybe you’ve eliminated foods, added supplements, followed strict protocols, or searched for the one missing piece that would finally make everything click.
We’re going to go in a different direction, we’re going to restore coordination.
IBS improves when the digestive system regains rhythm, when the nervous system feels safer, and when the microbiome becomes more diverse and resilient. That process requires order.
Step 1: Start with the Nervous System (and Support the Stomach)
Before adjusting your diet or adding supplements, it is essential to consider the state your body is in when you eat.
Nervous system tone is arguably just as important as the quality of your diet. And, over the last few months, I’ve been seeing more and more IBS symptoms triggered by the nervous system.
When the body is operating in fight-or-flight mode, digestive secretions decrease, motility becomes irregular, and sensitivity increases. You can eat the most thoughtfully prepared meal, but if your body is tense, rushed, or overstimulated, digestion will still struggle.
In a nutshell -> your digestive system can’t work properly if you’re in fight or flight. It can kinda work, it can get by. But it can’t work properly.
When the nervous system is chronically stressed, stomach acid production often decreases as well. That means food (especially protein) is not broken down as effectively, which increases the likelihood of fermentation further down the digestive tract.
Supporting digestion, therefore, is not just about what you eat, but about how your body prepares to digest it.
Begin with small, consistent shifts:
Sit down for meals (standing at the kitchen counter isn’t helpful for digestion).
Take a few slow breaths before your first bite.
Chew thoroughly, allowing your body time to register fullness.
Create regular sleep patterns.
Reduce stimulation during meals (phones, news, work).
This may seem too simple to work, but it’s the hardest thing I give my clients!
Just try it for a day and you’ll see how hard it is. But, if you master it even at 50%, your digestion will be SO MUCH better.
If you suspect low stomach acid may be contributing to bloating or heaviness after meals, you can gently support it by:
Be relaxed while eating
Avoiding large amounts of liquid during meals (about 4oz is okay)
Salt & pepper your food to your taste (it’s amazingly helpful for stomach acid production)
Try a tbsp of Apple Cider Vinegar (it tastes terrible, but can be very helpful).
For many people with IBS, stabilizing the nervous system and improving stomach coordination reduces symptoms more effectively than eliminating another food group.
If you’d like some extra nervous system support -> Here’s the Vagus Nerve Masterclass (in handy PDF form :)
This is the foundation. Everything else builds on it.
Step 2: Clear Overgrowths When Appropriate
Not everyone with IBS needs antimicrobial support. However, if symptoms include persistent bloating, significant gas, strong sugar cravings, or if IBS began after antibiotics or a gastrointestinal infection, there may be an element of microbial imbalance contributing to the picture.
Rather than rewriting all of the details here, I recommend following Part 1 of The Gut Reset Protocol, which walks you through how to gently clear bacterial or yeast overgrowth if needed.
The guide explains:
How to choose one antimicrobial at a time
How long to use it
How to support detox pathways during the process
How to make temporary dietary adjustments
How to recognize when it is time to stop
The emphasis here is temporary support, not long-term restriction. Clearing is about creating space in the ecosystem so that balance can be restored. It should feel intentional and supported, not aggressive or overwhelming.
Step 3: Repair and Strengthen the Gut Lining
When the digestive tract has been irritated for a period of time, the gut lining can become more sensitive. This does not mean it is permanently damaged, but it may be more reactive than it needs to be.
Strengthening the lining helps reduce that reactivity and improves resilience.
Inside Part 2 of The Gut Reset Protocol, you’ll find options such as:
L-glutamine
Collagen or bone broth
Slippery elm
Aloe vera
There is no need to use all of them. In fact, choosing one or two and remaining consistent is often more effective than layering multiple supplements at once.
As the gut lining becomes better supported, you may notice:
Reduced food reactivity
Less bloating after meals
More stable bowel movements
Decreased cramping
This step is quiet but powerful. When the terrain is strengthened, the entire system becomes less reactive.
Step 4: Rebuild the Microbiome Gradually
Once the environment has been cleared (if necessary) and the lining supported, the next phase is rebuilding microbial diversity.
The microbiome thrives on diversity, particularly a wide range of plant fibers. However, if fiber has been limited for some time, increasing it too quickly can temporarily increase fermentation and discomfort. The goal is gradual expansion, not intensity.
The rebuilding phase of The Gut Reset Protocol outlines:
How to choose a probiotic
How long to use it
How to assess whether it is working
How to approach fermented foods
Modifications for histamine sensitivity
If you have been following a low FODMAP diet, this is the stage where careful reintroduction matters. Low FODMAP can reduce symptoms short term, but long-term restriction may reduce microbial diversity. Reintroducing tolerated fibers slowly allows the microbiome to adapt and expand.
Instead of focusing on what to remove, begin asking what can be reintroduced safely and gradually. That shift in mindset supports long-term resilience.
Step 5: Restore Motility, Bile Flow, and Digestive Rhythm
Motility, aka the movement of food through the digestive tract, plays a central role in IBS patterns. When movement slows, fermentation increases and constipation develops. When movement accelerates, absorption decreases and urgency can occur.
Motility responds well to consistency and rhythm.
For constipation-dominant patterns, support may include:
Magnesium Citrate -> start with 300mg and increase if needed. Too much = explosions…which stop when you cut back
Gradually increasing soluble fiber (like chia seeds, ground flax, oats)
Daily movement -> squats are extra helpful if your knees can handle it
Supporting bile flow -> Canadian Bitters by St. Francis is helpful, and turmeric also helps bile flow.
Regular meal timing
Because bile helps stimulate bowel movements, sluggish bile flow can contribute to constipation. Supporting liver and gallbladder function can therefore improve motility more effectively than simply adding more fiber.
Ways to gently support bile flow include:
Eating healthy fats consistently rather than avoiding them
Including bitter foods before meals
Drinking warm lemon water in the morning
Maintaining regular meal timing (bile release responds to food intake)
For diarrhea-dominant patterns, support may focus on:
Gut lining repair -> 10g of L-glutamine or beef collagen
Soothing fibers such as slippery elm
Stabilizing meal timing
Nervous system regulation
Reducing inflammatory triggers
Regular bowel movements are a marker of healthy rhythm. The digestive system thrives on predictable inputs, regular meals, adequate hydration, movement, and sleep.
When rhythm returns, symptoms often stabilize.
Step 6: Maintain (Without Micromanaging)
Once digestion improves, the focus shifts from rebuilding to maintaining.
Part 3 of The Gut Reset Protocol outlines how to:
Use probiotics strategically rather than indefinitely
Continue diversifying fiber
Recognize early signs of imbalance
Decide when a short reset may be helpful
Maintenance does not require constant monitoring. The microbiome adapts, and the nervous system recalibrates when supported consistently.
IBS recovery is rarely linear. Travel, stress, illness, and hormonal shifts can all influence digestion temporarily. Your IBS symptoms can come back when your digestive system gets stressed…but once you have the tools, you can get back into balance quickly.
Focus on the order -> calm, clear, repair, rebuild, maintain, and you’ll be able to calm your gut quickly :).
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)