• Home
  • Free Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Vegetarian Options
    • Baking
    • Side Dishes
    • Dessert
  • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
  • Club Plans & Prices
  • About
    • Alana's Story
    • Our Team
    • Nutrition Panels
    • Dietitian Reviewed
    • Media
    • Contact
  • Shop
  • Sign Up Login
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Low FODMAP Blog
  • Getting Started
  • Elimination
  • Living
  • Nutrition
  • Reintroduction
  • Travel
  • Food
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Could Yoga Help Your IBS Symptoms

Last updated on Jul 16th, 2019 Authored by Erin Kukura (RD)     Reviewed by Joanna Baker (APD)
Girl Practising Yoga for IBS with Kitten

Hi All! My name is Erin Kukura, and I am a Registered Dietitian and Yoga Teacher Trainee. I’m here to chat to you about how yoga can be an effective tool to help you reduce IBS symptoms and manage stress.

The Stress & IBS Cycle

Before we get started it’s good to note that while there are many factors that contribute to IBS symptoms, there is a particularly strong relationship between stress and IBS symptoms (1).

Our brain and gut are directly connected via the vagus nerve, which allows the two systems to communicate with one another. When we are faced with a stressor (e.g.: something challenging happens at work), our sympathetic nervous system gets activated, releasing a variety of hormones, including adrenaline, and our “flight or fight” response kicks in.

These hormones impact the gut by slowing down how quickly food leaves the stomach (gastric emptying) and increasing the speed partially digested food moves through the bowel (motility of the colon) (1). This can result in some uncomfortable gastrointestinal (GI) symptoms like abdominal cramps or diarrhoea.

Unfortunately, there is no cure for IBS yet, so current treatment plans for IBS are largely focused on symptom management through lifestyle changes including stress management, changing the food you eat, and regular exercise.

How does yoga help reduce IBS symptoms?  

That brings us to the all important question. How does yoga help reduce IBS symptoms? Well, yoga is an ancient practice that originated in India thousands of years ago that focuses on poses, breathwork, and meditation.  It’s a tool that teaches you how to practice mindfulness and meditation techniques, such as “being in the present,” as well as how to tune in to your breath and let thoughts go. These methods not only increase flexibility and muscle strength, but have also been shown to reduce stress and anxiety by counteracting the fight or flight reaction through slowing down the heart rate and lowering blood pressure.

What does the research say?

Research also backs up the claims that yoga can help reduce IBS symptoms. In a recent study, researchers compared individuals with IBS participating in yoga to those following a low FODMAP diet and found both groups had a comparable reduction in GI symptoms (2). Likewise, young adults participating in Iyengar yoga also had a significant improvement in IBS symptoms, sleep quality, and reduction in stress and fatigue (3). Another study looking specifically at IBS-D sufferers found that those who practiced Pranayama yoga twice a day found a similar reduction in GI symptoms compared to the group given daily anti-diarrhea medication. (4). Based on the literature to date, yoga can help reduce IBS symptoms when compared to various other IBS symptom management techniques.

 How to start practicing yoga for your IBS:

There are lots of different styles of yoga, so if you are new a yoga newbie here are some great ways to get started:

  • Check out local yoga studios in your area. Most studios offer a free or discounted week trial, which is a great way to try out what classes or styles of yoga you like. If you are brand new to yoga you may want to start by looking for a Beginner or Hatha style yoga class.
  • Look online. There are numerous online yoga classes you can find via websites such as Yoga International or YouTube. Online yoga tutorials can be helpful if you want to practice in the privacy of your own home.
  • Explore a local yoga meetup group! Grab a friend and try one of the many donation-based yoga classes. These classes tend to be outdoors and are more casual and laidback compared to studio classes. They are also great for beginners.

Different styles of yoga

As I mentioned before there are lots of different types of yoga so you will need to select the right option for you.

Vinyasa yoga  is typically done at a faster pace, focusing on matching the breath with the postures or “flowing breath to movement.”

Hatha yoga is slower-paced than Vinyasa and involves holding poses for a longer period of time, a great option for beginners.

Iyengar yoga is even slower compared to the other versions and focuses on proper alignment of postures using props such as belts and blocks to set up the pose.

There are also restorative styles such as Yin yoga, where you hold postures for much longer, sometimes up to 5 minutes, reaching the deeper connective tissues of the body.

No matter what kind of class you choose, you will experience the positive benefits of yoga. I encourage you to try out various styles and instructors to find what you like.

How to handle gut symptoms in yoga class

Whether you have IBS or not, a common concern for yoga newbies is the fear of passing gas in class. Passing gas is quite natural and can happen to anyone in the class. Oftentimes, various poses and sequences are intended to activate the gut and encourage things to move through. This can be beneficial for folks suffering from constipation but may want to be avoided if you tend to have urgent bowel movements. 

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

My top tip is to get up and leave the class any time you need to go to the bathroom and then come back in. Also, if you are experiencing a particularly bad flare then online videos or doing a sequence at home might be the perfect way to start relieving symptoms and enjoy the benefits of yoga in the comfort of your own home.

Final Thoughts

Yoga is a great addition to your IBS tool kit and you can use it with other lifestyle changes that might help relieve your IBS symptoms. Just remember that no matter what yoga style you choose to do, you will gain many benefits like reducing stress and anxiety as well as relieve GI symptoms.

Like any other exercise activity, please consult with your doctor before starting any new exercise program.

Author: Erin Kukura (RD)

Erin Kukura is a Registered Dietitian in San Diego, California in the USA and she has a strong interest in GI nutrition, specifically IBS and the Low FODMAP Diet. Erin is also currently completing a 200-hour certified yoga teacher training program. She pl... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1.  Pellissier S, Bonaz B. The Place of Stress and Emotions in the Irritable Bowel Syndrome. Vitamins and Hormones; 2017; 103: 327-354.

2. Schumann D, Langhorst J, Dobos G. Randomised clinical trial: yoga v a low-FODMAP diet in patients with irritable bowel syndrome. Alimentary Pharmacology & Therapeutics.2018: 47:203-211.

3.  Evans S, Lung K, Seidman L, Sternlieb B, Zeltzer L, Tsao J. Iyengar Yoga for Adolescents and Young Adults with Irritable Bowel Syndrome. J Pediatric Gastroenterol Nutr.2014; 59: 244-253.

4.  Taneja I, Deepak KK, Poojary G, Acharya IN, Pandey RM, Sharma MP. Yogic versus conventional treatment in diarrhea-predominant irritable bowel syndrome: a randomized control study. Appl Psychophysiol Biofeedback 2004; 29: 19-33

< PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux
  • 4 Low Fodmap USA Products That Can Help Change Your Life

Join Us On Instagram

alittlebityummy

764 13,168

Alana Scott

alittlebityummy

View

Jan 18

Open
You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
.
.
.
#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap

alittlebityummy

View

Jan 10

Open
Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

#glutenfree #nutfree #lowfodmap #broccoli #cheese #fritters #easymeal #coeliac #glutenfreelife #lowfodmapdiet #fodmap #glutenfreerecipe #foodblogger #inmykitchen

alittlebityummy

View

Jan 2

Open
Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

alittlebityummy

View

Jan 1

Open
Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

alittlebityummy

View

Dec 28

Open
🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
.
.
#giveaway #lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmap #happygut #fodmapfriendly #foodintolerances #ibsdiet #bloating #cookbook #glutenfreeanddairyfree #glutenfreelife #nutrition

alittlebityummy

View

Dec 24

Open
Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

.
#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Crispy Chicken with Green Curry Casserole

Low FODMAP Crispy Chicken with Green Curry Casserole

Dinner
Low FODMAP Pumpkin & Sage Cornbread

Low FODMAP Pumpkin & Sage Cornbread

Christmas, Side Dishes, Vegetarian Options
Low FODMAP Chicken Stock

Low FODMAP Slow Cooked Chicken Stock

Condiments
Low FODMAP Soft Ginger Cookies

Low FODMAP Soft Ginger Cookies

Baking, Christmas, Snacks, Vegetarian Options

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
This site uses cookies: Find out more.