5 ways to give your gut a break

Your phone pings. A work message, family WhatsApp or another notification demanding your attention. You might barely register it—but your body could.

Specialist IBS dietitian Kirsten Jackson says she is increasingly seeing clients in clinic who focus heavily on food, while overlooking the everyday stressors that may also be influencing their gut.

“People with IBS can become incredibly focused on what they’re eating, analysing every meal for potential triggers,” says Kirsten. “But in clinic, I also see people who are constantly switched on, juggling work, messages, family life, poor sleep and endless to-do lists. The gut and brain are continually communicating, so these things can matter too.”

One example is the constant stream of notifications most of us experience throughout the day.

“Think about that little jolt when your phone pings. ‘What is it?’, ‘What do they want?’ or ‘Do I need to deal with this now?’ One notification might be insignificant, but when small interruptions and demands happen repeatedly throughout the day, there can be very little opportunity to properly switch off.”

There’s no evidence that WhatsApp notifications themselves cause IBS. However, the relationship between the brain and gut is well established, and stress can influence digestive function and how we experience gut sensations.

For some people with IBS, periods of increased stress may coincide with symptoms such as abdominal discomfort, bloating, urgency or changes in bowel habits.

Everyday stressors you might be overlooking

Kirsten says the important point isn't to identify one new thing to blame for IBS, but to consider the overall load on your nervous system.

“It might be notifications, rushing between meetings, eating lunch while answering emails, worrying about being late, constantly checking your phone, poor sleep or feeling like you have a never-ending list of things to do,” she explains.

“None of these necessarily feels like a major stressful event, but together they can leave you feeling as though you never properly come down from that heightened state.”

5 simple ways to give your gut (and brain) a break

Turn off unnecessary notifications

You probably don't need to know the second every WhatsApp, email or app notification arrives. Switch off anything non-essential or use Do Not Disturb for periods of the day.

Stop multitasking at mealtimes

Where possible, step away from your laptop and put your phone down while you eat. “Even giving yourself 15 or 20 minutes to sit and eat without simultaneously working or scrolling can create a much calmer mealtime,” says Kirsten.

Build small pauses into your day

You don't necessarily need an hour-long meditation session. A short walk, a few minutes outside, some slow breathing or simply sitting without looking at a screen can help break up periods of constant stimulation.

Look beyond food when symptoms flare

“If your IBS suddenly feels worse, your instinct might be to scrutinise everything you've eaten,” says Kirsten. “Before unnecessarily cutting foods out, also ask yourself: How have I been sleeping? Am I particularly busy? Have I been rushing around? Is there something worrying me?”

Create a proper ‘switch-off’ point

If messages and emails follow you into the evening, consider setting a time when you stop checking them. Giving yourself a clearer transition between being ‘on’ and resting may help reduce the feeling of being permanently on alert.

IBS isn't just about what's on your plate

“Food absolutely can be relevant to IBS, but it isn't the whole story,” Kirsten adds. “Sleep, stress, emotions, routine and our environment can all influence symptoms.

“The message isn't that your phone is causing your IBS. It's to start noticing the things that leave you feeling constantly on edge, and consider whether there are small changes you can make. For some people, addressing those everyday stressors can be just as important a part of managing IBS as looking at what's on their plate.”