IBS Flare-Ups: What Sparks Them and How to Calm Your Gut Fast

Irritable bowel syndrome (IBS) affects an estimated 10–15% of adults in the United States, and one of the most disruptive parts of living with the condition are the unpredictable IBS flare-ups. These episodes reflect a temporary shift in gut motility, sensitivity of intestinal nerves, and how the brain and gut communicate—what researchers call visceral hypersensitivity.

Common scientific triggers include high-FODMAP foods, stress-driven changes in the gut–brain axis, alterations in serotonin signaling, hormonal fluctuations (particularly around menstruation), sleep disruption, and even post-infectious changes after a GI infection. Up to 1 in 9 people with IBS developed symptoms following a gastrointestinal illness.

During a flare-up, the intestines may move too quickly (leading to diarrhea), too slowly (leading to constipation), or inconsistently (causing bloating and pain). Simple, evidence-informed steps can help calm symptoms: peppermint tea can relax smooth muscle; a heating pad can reduce nerve sensitivity; and eating low-residue, low-FODMAP foods temporarily can give your gut a rest.

IBS Cite can take this further by analyzing your symptoms, reported triggers, and uploaded test information to help identify personalized flare patterns. Many people discover patterns only when data is viewed over time—and this is where our personalized guidance becomes especially helpful.