IBS-D (diarrhoea-predominant irritable bowel syndrome) means having frequent loose or watery stools, often accompanied by cramping, urgency, gas and discomfort. It isn’t “just diarrhoea” – it’s a chronic pattern where the digestive system is over-reactive and unstable, not absorbing water properly and moving food through too quickly.
If you’ve tried the usual tips and nothing has really helped, you’re not alone, and it’s not because you’re doing anything “wrong.” IBS-D symptoms are influenced by several underlying factors: gut motility, nervous system signalling, microbiome balance, diet patterns and food tolerance.
Here’s a practical, thoughtful approach that helps you calm symptoms without fear or yo-yo fixes.
Why diarrhoea happens in IBS
In IBS-D, the bowel moves content too quickly and fluid isn’t absorbed effectively. This can be triggered by stress, certain carbohydrates that ferment in the gut, nervous system hyperactivity, or food intolerances. It’s not usually a structural disease, but a functional disorder – meaning the gut is reacting rather than being damaged.
Some foods can make diarrhoea worse, especially those with:
• high sugar or artificial sweeteners
• overly fatty or fried foods
• high-FODMAP carbohydrates (such as onions, garlic, beans and some fruits)
• large portions or rushing meals
Get clear on food triggers first
These foods can draw water into the gut or ferment quickly, increasing bowel urgency and looseness. Experimenting with portions, timing and combinations can help you understand what your gut tolerates.
Choose the right fibre — not more fibre
It’s a common myth that eating more fibre always helps diarrhoea. In IBS-D, the type of fibre matters more than the amount. Soluble fibre absorbs water and thickens stools, while some insoluble fibres can speed things up or make symptoms worse.
Soluble fibre sources to consider (slowly and in small amounts):
• oats
• psyllium or chia
• peeled cooked carrot or pumpkin
• home-made applesauce
These foods can help with bulk and stool form while also feeding beneficial gut bacteria.
Eat structured, smaller meals
Large, heavy meals can overwhelm the gut and increase urgency. IBS-D often responds well to smaller, more frequent meals that are easy to digest and balanced with protein, fats and soluble fibre.
Eating too fast or while stressed also impacts gut signalling and motility, so slowing down and chewing thoroughly matters.
Stay hydrated — but wisely
Loose stools can lead to dehydration and mineral loss. Water is essential, but if diarrhoea is frequent, consider electrolyte-rich fluids like coconut water or a homemade rehydration drink. Pair hydration with meals rather than all at once.
Be mindful of stress and the gut-brain connection
The digestive system and brain are closely connected. Stress, anxiety and tension can speed gut motility and worsen diarrhoea. Calming practices – breathing exercises, slow walking, gentle movement, mindfulness or meditation — support the nervous system and help the gut settle.
When IBS-D is more than just food
Sometimes diarrhoea is driven by factors beyond what you eat -such as nervous system hyperactivity, bile acid sensitivity, food intolerance or underlying dysbiosis. These require a personalised approach rather than one-size-fits-all tips.
If symptoms are ongoing, frequent or impacting your quality of life, personalised assessment and support is worth considering.
Want personalised guidance?
If IBS-D is affecting your day-to-day routine and you’re tired of trial and error, you don’t have to navigate it alone.
Understanding your triggers, balancing food choices and timing, and supporting your gut holistically can make a real difference.
You are welcome to book a free, no-pressure call to talk through what’s going on for you and whether personalised support would help. Book your free call with Helen, today!