Which Lifestyle Behaviors Can Lower the Risk of IBS?

”In previous studies, some lifestyle factors, including smoking, sleeping, physical activity, diet, and alcohol consumption, were found to be independently associated with IBS,” says a coauthor of the research, Irene XY Wu, PhD, a professor at Xiangya School of Public Health at Central South University in China. “To our knowledge, this is one of the first prospective cohort studies to confirm the association of combinations of healthy lifestyle behaviors with lower incidence of IBS.”

What the Study Says

In Dr. Wu’s latest study, published in Gut, the researchers tracked outcomes in 64,268 adults in the United Kingdom, ranging in age from 37 to 73. Fifty-five percent of the participants were female. None of the participants had an IBS diagnosis at the start of the study. They were enrolled between 2006 and 2010, and researchers followed up on their health status and behaviors until 2022.

Participants self-reported information on healthy habits, including whether they smoked, slept at least seven hours a night, drank a low to moderate amount of alcohol, engaged in 75 minutes of vigorous physical activity every week, and ate a balanced diet consisting of vegetables, fruits, and whole grains every day.

During a period of just over 12.5 years, researchers recorded 961 cases of IBS (equivalent to 1.5 percent of the study’s participants). Of the total sample, here’s the breakdown of how many participants followed the five behaviors.

• Followed no behaviors: 7,604 participants (or 12 percent)
• Followed one behavior: 20,662 participants (or 32 percent)
• Followed two behaviors: 21,901 participants (or 34 percent)
• Followed three or more behaviors: 14,101 participants (or 22 percent)

From the data, the researchers determined that one behavior was associated with a 21 percent lower risk of developing IBS, two were associated with a 36 percent lower risk, and three to five were linked with a 42 percent lower risk.

Although smaller than the risk-reduction from combined habits, three healthy practices in particular were independently associated with a lower risk of IBS. The research produced the following data.

• Never smoking: Participants had a 14 percent lower risk of developing IBS.
• Getting vigorous exercise: Participants had a 17 percent lower risk of developing IBS.
• Sleeping for seven hours: Participants had a 27 percent lower risk of developing IBS.

There is, however, one surprising finding authors noted: Drinking a moderate amount of alcohol combined with the other four healthy lifestyle behaviors led to a more significant drop in IBS risk than complete abstention from alcohol. As to why this is, scientists say further investigation is needed, but it could be because of social interactions associated with alcohol and their contribution to overall well-being.

The study authors emphasized that the analysis in this study was observational — it showed an association but did not establish that these healthy practices prevented IBS. You still may develop IBS even if you follow all these behaviors. This study simply shows that these behaviors can potentially lower your risk of getting a diagnosis.

Understanding IBS Triggers

Janna Assar, MD, a family medicine specialist with Banner Health in Phoenix, and an IBS patient herself, knows how these healthy habits may alleviate symptoms, and how negative behaviors seem to make the condition worse.

She stresses that certain foods can trigger IBS symptoms, such as spicy dishes, dairy products, caffeine, gluten, and alcohol. High-fat foods and carbonated beverages may also contribute to IBS symptoms.

“Poor sleep leads to the body not being able to rest and repair, thus causing more stress to the body,” says Dr. Assar, who calls this study one of the largest to examine how lifestyle factors correlate to IBS. “When the body is stressed, this can amplify IBS symptoms." Assar says that regular physical activity can help reduce stress and promote healthy digestion.

IBS Symptoms and Treatments

While research for IBS treatments is ongoing, some remedies are currently available. If you have mild symptoms of IBS, your healthcare provider may recommend certain lifestyle changes, such as avoiding foods that trigger your symptoms, getting plenty of sleep, increasing your water intake, and exercising.

If you have IBS, it’s also important to keep in contact with your healthcare provider and update them about your symptoms and treatments. If symptoms worsen or treatment isn’t as effective as you’d like it to be, they can help you figure out alternative options to improve your quality of life.

The Takeaway

• A new study found that abstaining from smoking, getting at least seven hours of sleep, and exercising were the most effective lifestyle strategies for lowering the risk of IBS.
• Several factors can trigger IBS symptoms, such as eating foods high in fat, not getting enough sleep, and smoking nicotine.
• Common symptoms of IBS include abdominal pain, bloating, and changes in bowel movements.
• If you have IBS, your healthcare provider may recommend lifestyle changes or prescribe medications to keep symptoms at bay.