How Exercise Can Help If You Have IBS — and the Best Exercises to Try

Irritable bowel syndrome (IBS) is a common condition that affects your digestive system. It can cause symptoms that can have a big impact on your daily life, like abdominal pain and unexpected changes in bowel movements. 

While IBS can’t be cured, lifestyle changes — like regular exercise — can help to keep symptoms at bay. So, how does exercise help IBS? And are some exercises better than others? We looked into the research and asked the experts to find out more.

How does regular exercise help IBS?

Exercise has some special benefits for people with IBS. These go beyond the usual benefits of exercise. 

It lowers stress 

Stress can make IBS symptoms worse. “When you’re stressed out, the blood flow to the gut changes,” said Ashkan Farhadi, MD, a board-certified gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California. Blood and oxygen move away from the gut to your muscles. This can lead to cramping, constipation, or diarrhea. 

Exercise can help IBS by lowering stress hormones like cortisol and adrenaline. With less stress, more blood and oxygen are free to help with digestion. 

It increases healthy gut bacteria 

Research shows that stress can also disrupt the balance of bacteria in your gut. Since people with IBS are more likely to have an imbalance of gut bacteria, their bodies tend to be more sensitive to stress. Too much or too little of certain bacteria can cause IBS symptoms like abdominal pain, bloating, diarrhea, or constipation.

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Exercise can lead to positive changes in gut bacteria. Studies show that 30 to 90 minutes of moderate- to high-intensity exercise three times per week may help.

It improves gut motility 

Some people with IBS have constipation more often than diarrhea. This is known as IBS-C (constipation-predominant IBS). It’s caused by several factors, including low gut motility, which means food moves too slowly through your intestines. 

If you have low gut motility, your digestive muscles may be weak and uncoordinated, causing constipation. 

Moving your body is good for all of the muscles in your body — even the ones in your gut. “We know that regular exercise seems to improve gut motility, and that will be very helpful with regards to IBS-C,” said Bryan Curtain, MD, board-certified gastroenterologist at Mercy Medical Center in Baltimore, Maryland. 

What types of exercises are best for IBS?

Any type of exercise will offer health benefits. But some kinds are more effective for people with IBS. Here are a few that experts recommend.

Walking

Dr. Farhadi often recommends walking for people with IBS because it’s easy to do. And walking doesn’t require special equipment. It’s also low impact, so it won’t stress your gut. One small study found that women who walked for 30 minutes, three times a week, had fewer IBS symptoms. 

Cycling

Cycling is another low-impact activity that strengthens your legs and heart. Research shows that many people with IBS choose cycling as their go-to workout. And at the end of the day, the best type of exercise is the one you enjoy and do consistently. 

But Dr. Curtain shared a word of caution: long-distance cycling may cause pelvic floor disorders. This is likely from the pressure of sitting on a bike saddle for too long. A pelvic floor disorder can make IBS symptoms worse. 

So, Dr. Curtain said not to rely too much on cycling for exercise. Mix in other kinds of aerobic exercises too.

Yoga

Mind-body exercises like yoga help lower stress, which is great for people with IBS. In fact, studies show that people who practice yoga often report improvements in IBS symptoms. 

Dr. Farhadi suggested choosing meditative yoga styles (like hatha or yin yoga). These are usually better for lowering stress than more intense styles like power yoga. 

Swimming

Dr. Farhadi said swimming is one of the lowest-impact exercises you can do. When floating in water, gravity doesn’t pull on your body as much, so your gut doesn’t jostle around. Even though it’s gentle, swimming still gives you a great aerobic and strength workout thanks to resistance from the water.

Breath exercises

Slow, deep breathing can help with constipation-predominant IBS. In one study, people who did deep breathing exercises for 30 minutes a day were better at calming their body’s stress response. They also had more bowel movements each week.

There’s no one “right” way to practice deep breathing. Choose a technique that feels right to you.

What types of exercises should you avoid with IBS?

Moving your body is good for IBS. But some types of exercise can be hard on your gut — especially high-impact exercises like jogging or running. 

“The gut floats inside the abdomen, and each bounce of the run causes some form of trauma,” Dr. Farhadi said. 

That doesn’t necessarily mean you have to avoid high-impact exercises like jogging if you have IBS. But you may want to pay attention to whether it worsens your IBS symptoms. If it makes your symptoms worse, try mixing in other types of exercise that are easier on your gut.

Exercise tips when managing IBS symptoms

There are ways to enjoy exercise whether or not you’re having IBS symptoms. Start with these tips.

Wear comfortable clothes

Tight, restrictive workout clothes can put pressure on your abdomen. If you’re bloated, this pressure can worsen discomfort and pain. Try wearing loose workout clothes with plenty of stretch around your midsection, so you’re more comfortable — even when bloated.

Start slowly

Intense and/or prolonged exercise may cause symptoms like bloating, diarrhea, or heartburn. Start with light activity, and slowly add more time or intensity. Be gentle with your body and back off if symptoms start.

Time your meals

Exercising too soon after eating can cause digestive problems. Side effects vary but may include:

• Stomach cramping

• Nausea

• Vomiting

• Heartburn

• Acid reflux

• Bloating

• Diarrhea

This may be because your body uses energy and blood to digest food. Exercise pulls that energy away from digestion. How long it takes your body to process food depends on your age, sex, what you ate and how much. But, in general, it’s best to wait:

• 3-4 hours after a large meal

• 1-2 hours after a small meal

• 30-60 minutes after a light snack

If you’re planning a high-impact workout, Dr. Farhadi said it’s better to wait on the longer side.

Avoid triggers

The foods you eat before and after exercise make a difference, too. Certain foods can trigger a flare of IBS symptoms. Triggers vary from one person to another, so it’s important to pay attention to which foods affect you. 

The most common triggers for people with IBS include high-FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are a type of carbohydrate that are hard to digest and absorb. 

High-FODMAP foods include:

• Apples

• Pears

• Artichokes

• Cauliflower

• Dairy

• Wheat

• Honey

• Canned fruit 

Many people with IBS are also sensitive to spicy food, caffeine, alcohol, and fatty foods.

Listen to your body

Not everyone with IBS will have the same response to exercise. Take time to notice how your body feels during or after a workout. Pay attention to which exercises improve or worsens your symptoms. And as a reminder, if your symptoms come on during exercise, feel free to modify or stop your workout.

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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