8 Natural Home Remedies for IBS Relief

There are numerous natural home remedies and supplements that can alleviate these symptoms and help treat IBS.

In this article, I am sharing some of the best ways to get relief from IBS using natural means.

Natural and Herbal Remedies

These are some of the more popular home remedies and supplements that some IBS sufferers have said helped. 

1. Fiber

Fiber is a type of carbohydrate found in foods like fruits, vegetables, whole grains and legumes. It helps remove toxins from your body by binding with them and making them easier to pass through your digestive system.

In addition to helping you feel full faster, fiber also improves digestion and makes stools softer and less painful. Fiber relieves IBS pain, so it should be

The recommended daily fiber intake is about 25-30 grams a day, which is difficult with a typical Western (American) diet.

2. Peppermint Oil

Peppermint oil has been used as an herbal remedy for centuries. Its main active ingredient, menthol, has anti-inflammatory properties.

Studies show that peppermint oil may be helpful in treating IBS because it reduces spasms in the gut. It also relaxes muscles in the intestines and prevents cramping.

Peppermint alone can sometimes worsen acid reflux or heartburn, so there are several formulations on the market now which are designed to reduce this by a delayed release or capsule coating. 

IBGard and Pepogest both contain peppermint oil and are marketed for treatment of IBS.

3. Herbal Teas

Herbal teas are another way to naturally ease IBS stomach pain and bloating. They have long been used for their medicinal benefits.

They contain many herbs that have been shown to relieve gastrointestinal problems. For example, some herbal teas may contain senna, which can stimulate bowel contractions and help with constipation.

Teas are made from herbs such as chamomile, ginger, fennel, dandelion root, licorice, ginseng, aloe vera, lemon balm, etc.

Learn more about the best teas for IBS relief.

4. Apple Cider Vinegar

Apple cider vinegar has been used for thousands of years for its perceived health benefits. It contains acetic acid, citric acid, and other beneficial acids. These acids help break down food and aid digestion.

Many of its supporters will say apple cider vinegar helps relieve IBS, heartburn, indigestion, constipation, and other gastrointestinal (GI) complaints. But there are no scientific studies with the proof of its helpfulness. 

In small quantities, it is unlikely to be harmful, so it may be worth a try to see if any of your symptoms improve.  As with most medications and supplements, if it’s not helping, stop using it.

5. Ginger

Ginger is one of the oldest herbs for help with IBS symptoms. It was used in ancient times for its medicinal properties and to promote good health.

Ginger has been shown to help prevent nausea and vomiting during pregnancy and to help relieve motion sickness. In recent years, research has begun to explore ginger’s role in relieving IBS symptoms.

Ginger supplements come in many forms, like tablets or capsules, hard candies, or chews. There are also ginger teas that can be used. 

6. Milk Thistle

Milk thistle is a common herb that grows all over Europe and Asia. It has been used for hundreds of years for its liver protective qualities.

It is believed that milk thistle helps protect against toxins in the body. This is why it is often prescribed to people who have had hepatitis or cirrhosis of the liver.

Some studies suggest that milk thistle might help treat IBS. More research needs to be done before we know whether it really works.

Milk thistle can also have a number of GI side effects like nausea, diarrhea, gas and bloating, so you’ll want to monitor for side effects.

7. Probiotics

Probiotics are live microorganisms that are found naturally in foods like yogurt and kefir. They are thought to support healthy gut flora and help keep the digestive system running smoothly.

Research suggests that probiotics can help treat IBS pains. These probiotics can help restore balance to your intestinal flora if they’re taken daily.

There are a variety of probiotic strains that help support digestion. Lactobacillus and bifidobacterium are the strains that are recommended for gut health. Learn more about probiotics and IBS.

8. Prebiotics

Prebiotics are non-digestible plant fiber that feed friendly, probiotic bacteria in the intestine to promote good gut health. 

Prebiotics may help reduce IBS symptoms by increasing the amount of good bacteria in the intestines. 

In addition to prebiotic supplements, they can be found in certain fruits and vegetables like onions, garlic, bananas, apples, and leeks.

Read more about the prebiotic and probiotic relationship.

Natural Home Remedies for IBS Final Thoughts 

These natural remedies offer some relief from IBS symptoms. However, they aren’t 100% effective for everyone out there. People have different bodies, so trying them out in small quantities to test initially will be helpful.

If you find yourself struggling with IBS symptoms, talk to your doctor about what else might work best for you.

Here are other articles to learn more:

Written and Medically Reviewed By

  • Kelly Chow

    Kelly first experienced IBS symptoms at the age of 24 with major-to-severe symptoms. She underwent all types of tests and experimented with many treatments before finally finding ways to manage her symptoms. Kelly has written and shared ebooks and Gluten-Free diet plans that she has used to live life like she did before IBS.

  • Julie Guider, M.D.

    Dr. Julie Guider earned her medical degree from Louisiana State University School of Medicine. She completed residency in internal medicine at the University of Virginia. She completed her general gastroenterology and advanced endoscopy fellowships at University of Texas-Houston. She is a member of several national GI societies including the AGA, ACG, and ASGE as well as state and local medical societies.