Irritable Bowel Syndrome (IBS): 6 Steps That Cured My Gut Issues

Last Updated: Mar 05, 2023

Written by

This article contains affiliate links, which means that I may receive a commission if you make a purchase using these links.

Irritable bowel syndrome (IBS) is a catch-all term for gastrointestinal symptoms, including abdominal pain, bloating, cramping, constipation, diarrhea and erratic bowel movements. IBS can last for months or even years, thus dramatically reducing the quality of life for those affected.

My dad has suffered from IBS since he was a kid. I did as well, until I finally figured out what was causing it. 

In this article, I’ll share my experience with chronic gut issues and explain the simple lifestyle change I introduced to make my symptoms disappear within a few days.

What Is Irritable Bowel Syndrome (IBS)?

Irritable bowel syndrome (IBS)
With IBS, the gut wall becomes more sensitive and excitable.

According to the Mayo Clinic, “irritable bowel syndrome (IBS) is a common disorder that affects the large intestine. Signs and symptoms of IBS include cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. IBS is a chronic condition that you’ll need to manage long term.”

Depending on the individual symptoms, IBS can be divided into several subtypes, including IBS-C, IBS-D and IBS-M.

The truth is that IBS is a phrase that describes symptoms that aren’t caused by any of the other known inflammatory bowel diseases (IBD), such as colitis, Crohn’s disease and ulcers. 

In other words, if your healthcare provider can’t determine what’s causing your issues, they’ll call it IBS. At least, that’s what happened in my case.

My Experience With IBS From Childhood to Adulthood

As far as I remember, my gut issues began in the early 90s — a time when the bowl cut was in style.
As far as I remember, my gut issues began in the early 90s — a time when the bowl cut was in style.

When I was a kid, my dad was always eating something different than the rest of the family. He claimed he was sensitive to many of the foods we grew up with in Austria, like dairy, veggies, legumes and most grains. 

One day, he even flipped over a casserole my mom made for him because it had onions in it — one of the veggies that triggered his symptoms. I don’t know for sure, but I believe my mom felt like he was making up most of his symptoms and thus snuck onions into his meal because she figured he wouldn’t notice (and she firmly believed every meal tasted better with onions). 

I also remember my dad telling my brother and me that it was just a matter of time until we’d experience similar GI issues, because our grandpa also suffered from similar ailments all his life, up until he died of stomach cancer in his late 40s. 

Little did he know that both my brother and I had already experienced the onset of IBS at that time, but the symptoms weren’t severe enough to raise any red flags.

Specifically, I was often bloated and/or constipated, leading to longer-than-normal potty breaks. As I grew older, my symptoms got worse. I recall one day during a youth summer camp where my belly was so bloated that I couldn’t even walk upright without suffering agonizing pain.

As time passed, I began to accept that GI issues were a regular part of my life. During my 20s and most of my 30s, it didn’t even occur to me that none of the symptoms I was experiencing were normal. 

But most of the time, I could manage them if I just had a toilet nearby that I could use — or if I was able to pass gas without bothering anyone.

I will never forget that day at the beach when Kathy had diarrhea and I was constipated. We were just dating at the time and had no idea about this special “connection.”
I will never forget the day at the beach when Kathy had diarrhea and I was constipated. We were just dating at the time and had no idea about this special “connection.”

When I met my wife in 2009, I learned that she also had chronic gut issues, manifesting in frequent bloating, heartburn, abdominal pain and diarrhea.

How I Made My Gut Issues Go Away (Almost Overnight)

I decided to embrace a paleo diet during a trip to DC that turned out to be life-changing experience for our entire family
I decided to embrace a paleo diet during a trip to DC that turned out to be life-changing experience for our entire family.

Up until 2013, my wife and I both followed a standard American diet that was rich in grains, processed carbohydrates and vegetable oils. But after watching the documentary Fat, Sick and Nearly Dead on Netflix, about the health implications of consuming massive amounts of added sugars, we started implementing dietary changes, beginning with avoiding sugar-laden foods.

That documentary sparked my curiosity about the impact food has on our health. In 2015, a friend inspired me to go on a paleo diet that was supposed to mimic what early humans and our Paleolithic ancestors would have eaten (but using modern foods).

As part of that dietary transition, we removed entire food categories from our plates, including:

  • Cereal grains.
  • Legumes (peanuts, beans, lentils, tofu).
  • Refined sugar.
  • Processed foods.
  • Soda and other sweetened beverages.
  • Refined vegetable oils.
  • Artificial sweeteners.

At the beginning of our paleo journey, most of our meals consisted of a piece of meat, chicken or fish, paired with grilled vegetables, such as peppers, carrots or zucchini.

Within a few days, all my gut issues had disappeared and I felt great for the first time in decades. No more bloating and discomfort after meals! I could finally feel comfortable leaving the house without strategically planning my bathroom breaks. I felt liberated!

For the next couple of months, I experienced no IBS symptoms. And I figured I was cured.

But a few months into our paleo journey, we began embracing a more society-friendly version of this diet that included baked goods made with nut flours and starches made from tubers, to name a few of the “paleo upgrades” we made.

We even purchased several cookbooks that taught us how to make everyday dishes paleo-friendly. The unintentional side effect of that transition was that we significantly increased the variety of foods we ate. We also ate more of specific food categories, including nuts and seeds, than in the past.

After a few weeks on this “modern” paleo diet, my GI issues returned in full force. I was shocked and couldn’t explain it, because I thought the paleo diet had cured my IBS permanently.

My Search for a Cure Continued

Notes from one of my many doctor visits illustrating my growing frustration.
Notes from one of my many doctor visits illustrating my growing frustration.

So I went to my primary care physician, who referred me to a gastroenterologist to perform a gastroscopy. This procedure involved swallowing a tube with a camera attached to the front, enabling the doctor to look for signs of inflammation, bleeding or ulcers.

Fortunately, the gastroscopy didn’t reveal any damage to my stomach or the upper part of my small intestine (which is as far as the tube reaches). 

Next, my doctor tested me for small intestinal bacterial overgrowth (SIBO) that he thought could be causing the bloating I was experiencing after meals. However, the SIBO test came back negative too.

Considering that my doctor couldn’t diagnose the problem, he told me I had what’s known as irritable bowel syndrome (IBS). He also said that many of his patients had the same issue, and that there was no cure.

He didn’t think it would make a huge difference, but suggested trying to implement dietary changes, such as avoiding FODMAPs. 

If you’re reading this, you’ve probably heard about FODMAP. It stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Foods high in FODMAPs include dairy, cereal grains, legumes, nuts and many fruits high in fructose. 

I wasn’t convinced that pursuing a low-FODMAP diet would help, because I firmly believed that paleo was the healthiest diet there was. Plus, I didn’t want to cut out many of the “healthy foods” I regularly ate, including nuts, seeds and vegetables.

Instead, I was sure I had some sort of bacterial overgrowth and I continued to pursue additional tests, including one for helicobacter pylori and antibodies in my blood that could indicate food sensitivities. I also had my stools analyzed to check for parasites and an abundance of certain opportunistic bacteria, such as E. coli, clostridium and others.

Unfortunately, none of those tests were conclusive. Some even turned out to be inherently unreliable, such as the IgG-based food sensitivity tests. So I was back at square one.

The Keto Diet Made My Symptoms Worse

It took me a while to understand that substituting dairy milk for nut milk wasn't a smart move.
It took me a while to understand that substituting dairy milk for nut milk wasn’t a smart move.

As I learned more about the impact of food on human metabolism and how our ancestors ate for millennia, I decided that our paleo diet wasn’t good enough anymore. 

I was convinced that a very low-carb (ketogenic) diet would improve our health and cure my gut issues. 

As you might know, keto is an elimination diet that doesn’t allow the consumption of most sweet fruits and starchy veggies. 

But much like with the modern paleo diet, there are different approaches to following a ketogenic diet. For example, we learned various ways to make regular dishes (especially treats and baked foods) keto-friendly by leveraging nut butter, nut flours, non-caloric sweeteners and low-carb veggies, including cauliflower, garlic and onions. 

Unfortunately, the foods I ate as part of my low-carb journey worsened my IBS, and I grew increasingly frustrated. 

How I Cured IBS Permanently

At some point during my search for a cure, I remembered the reason why I embarked on a Paleolithic diet in the first place: to mimic the diet that allowed our ancestors to thrive and evolve into modern humans.

Then it occurred to me that what I was eating every day bore little resemblance to the diet of our ancestors. 

In other words, I was consuming massive amounts of processed foods that our ancestors either didn’t have access to (such as nut butter and seed oil) or that they only consumed during certain times of the year (such as fruits and veggies).

So I decided to implement a fairly dramatic change by removing all foods that could potentially upset my digestive system. 

Based on my research, I learned that all plants (to varying degrees) have compounds, including FODMAPs and defense chemicals, that can wreak havoc on the digestive system. So the first step was to cut out all plants, dairy and eggs from my diet. 

All I was left to eat was meat and seafood.

Within a few days, my IBS symptoms disappeared and I felt great again. 

Next, I began reintroducing certain foods, including eggs, sweet fruits and some veggies, to see what would trigger my symptoms.

Some triggers I discovered included inulin (a prebiotic fiber found in artichokes, bananas, onions, wheat and other plants), garlic, nuts and nut flours, sweet potatoes, leafy greens and others.

The discovery that plant-based foods were the root cause of my gut issues ultimately led me to an animal-based diet consisting mainly of protein and fat from muscle meat and organs, raw honey, seasonal sweet fruits, raw dairy and some of the least-toxic plants (e.g., cucumbers, zucchini and squash). 

These days, the entire Kummer tribe follows an animal-based diet based on what our bodies can tolerate. For example, our youngest son Lucas doesn’t do well with eggs. At the same time, our oldest daughter appears to have a relatively robust digestive system that can even handle the occasional nut-flour-based muffin.

Fortunately, we’ve learned by trial and error what foods trigger our symptoms, so we don’t have to be on a strict carnivore diet. Instead, we can include some seasonal sweet fruits, the least-toxic veggies and raw honey. 

Aside from Lucas, we also enjoy fresh eggs from our hens, and dairy (including raw milk). 

6 Steps You Can Take to Heal Your Gut

If you’ve been suffering from IBS or similar digestive issues, including Crohn’s disease, colitis or ulcers, I highly recommend taking the following steps:

  1. Remove all plant foods from your diet immediately.
  2. Cut out eggs and dairy. The lactose and casein in the latter can worsen your symptoms.
  3. Avoid alcohol (or use a high-quality alcohol alternative).
  4. Consume only meat, organs and raw honey for 30-90 days.
  5. Consider using supplements that can help heal your gut (see below).
  6. Once your symptoms have subsided, slowly reintroduce the least-toxic plant foods.

As I discussed in my article comparing meat vs. plants, all plants have defense chemicals (antinutrients such as lectins and oxalates) that deter animals and humans from eating them. In comparison, animals fight or run away to deter you from eating them.

By removing the toxins found in plant foods from your diet, you allow your gut to heal. While I consider raw dairy a healthy source of nutrients, some people can’t tolerate it, so I recommend avoiding dairy products first. You can reintroduce them later once your gut has healed. Alcohol is another toxin that has the potential to irritate the delicate lining inside your gut, so cut it out for a few weeks.

The good news is that you can eat as much meat as you like. Still, I recommend sticking with the meat and organs from ruminants (e.g., cows, goats, sheep and venison) and limiting your intake of meat from monogastric animals (like pork and chicken) because it’s naturally higher in linoleic acid, an inflammatory polyunsaturated fatty acid (PUFA). You can also enjoy wild-caught seafood.

As far as supplements to assist in your gut-healing journey are concerned, you can consider:

  • Bovine colostrum: The insulin-like growth factors in bovine colostrum can help stimulate the regeneration and proliferation of cells in the gut lining (epithelium). Check out my article about the health benefits of bovine colostrum to learn more.
  • Ancient “dirt water”: We buy a liquid mineral supplement called ION Gut Health made from ancient dirt water to help strengthen the cellular barriers in your gut and other body parts.
  • Ozone oil: Ozone has a number of health benefits, and ozone oil can help treat parasites in the gut and other inflammatory issues. We use a product from SimplyO3.
  • Spore-based probiotics: Spore-based or soil-based probiotics can help reestablish a healthy gut microbiome. My favorite product in this category is Terraflora from Enviromedica.
  • Digestive enzymes: To assist in breaking down the extra fat and protein you’ll be consuming while your pancreas adjusts by increasing its enzyme production. I like MassZymes from biOptimizers.
  • Magnesium: Magnesium is an important mineral that helps your gut move food along as it gets digested. BiOptimizers Magnesium Breakthrough is the magnesium supplement we use every day before bedtime.

Once you’re free of symptoms, you can slowly start reintroducing raw dairy, sweet fruits, avocados, olives and the least-toxic plants, including de-seeded and peeled squash, zucchini and cucumbers.

From there, I highly recommend sticking with a predominantly animal-based diet for the rest of your life. Doing so dramatically increases your chances of maintaining a healthy gut and avoiding most chronic diseases that Americans suffer from.

Non-Pharmaceutical Methods to Relieve the Symptoms of Irritable Bowel Syndrome

While you implement the tips I outlined above, there are a couple of methods that can help improve your symptoms that don’t require prescription medication, including:

  • Physical activity. I always felt better during and after light physical activity, because being active can help with gut motility.
  • Relaxation techniques. Sauna bathing, breathing exercises and meditation are great ways to relax and change how you perceive the symptoms of IBS.

One thing I’ve learned over the past few years is that stress can have a major impact on my health and well-being. By learning to control how you respond to stress by down-regulating the sympathetic branch of your nervous system, you can positively influence your gut health. 

To learn more check out my article about how I manage stress and the benefits of cold exposure.

Frequently Asked Questions

Can you treat IBS with a vegan diet?

While certain plants have a place in a species-appropriate diet, most plants contain defense chemicals that can negatively impact the health of our digestive system. Plants don’t want to be eaten, so they’ve developed chemical weapons to deter anyone from eating them. You can learn more about that in my article comparing meat vs. plants.

Does peppermint oil help with IBS?

While peppermint oil can feel soothing when you have an upset stomach, it doesn’t work with issues affecting your large intestine. I’ve tried peppermint oil for several weeks while I experienced IBS symptoms and didn’t notice any improvements.

Should you consider fiber supplements to treat IBS?

Despite what you might have heard from your dietitian or the media, humans don’t need fiber to maintain a healthy digestive tract and normal bowel habits. I strongly recommend not using fiber supplements (such as Metamucil) or maintaining a high-fiber diet because both can worsen IBS symptoms.

As far as my experience with fiber supplements is concerned, I can tell you that inulin worsened my symptoms while psyllium husk and acacia fiber had no impact whatsoever on my IBS symptoms.

Can gluten trigger IBS symptoms?

Yes, gluten is an inflammatory protein that can trigger IBS symptoms. That’s why I recommend removing cereal grains and other processed foods that might be contaminated with gluten from your diet.

What are the best home remedies to treat IBS?

The best home remedy to treat and cure IBS is to stop consuming the foods that cause gut issues in the first place, including processed foods but also most plants.

Is cognitive behavioral therapy effective for treating IBS?

Studies have shown that cognitive behavioral therapy (CBT) can be an effective tool for treating the symptoms of IBS and other gastrointestinal disorders because of the connection between the gut and brain via the nervous system (aka gut-brain axis).

However, I consider CBT a complementary treatment option to dietary changes. If you keep adding fuel to the fire by consuming inflammatory foods, you won’t be able to succeed in the treatment of IBS.

Wrap-Up: When It Comes to IBS, Managing the Symptoms Doesn’t Fix the Problem

Western medicine has gotten incredibly good at managing the symptoms of ailments caused by our modern lifestyle. Rather than fixing the root causes of modern illnesses, treating symptoms with pharmaceuticals appears to be the default treatment recommendation of many healthcare professionals. I’d argue that’s because selling drugs is more profitable than recommending lifestyle changes.

So instead of advising IBS patients to stop eating foods incompatible with human physiology, most doctors prescribe medication, such as over-the-counter anti-acids (i.e., proton pump inhibitors), steroids, laxatives, antispasmodics, immunosuppressants, loperamide (Imodium), antibiotics (e.g., rifaximin) and even antidepressants. 

But none of these drugs fixes the underlying problem. The only way to cure IBS (and similar gut issues) is to adopt a lifestyle that’s compatible with how the human body has evolved over millions of years. That includes the avoidance of foods that cause inflammation and that damage the delicate lining of your gut, managing stress, and focusing on sleep quality, to name a few.

Check out my article about the core principles of a healthy lifestyle to learn more about that.

If you suffer from IBS and you want to give my tips a try, let me know about your experience in the comment section below!

Medical Disclaimer

The information shared on this blog is for educational purposes only, is not a substitute for the advice of medical doctors or registered dieticians (which we are not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan or overall health. MichaelKummer.com and its owner MK Media Group, LLC are not liable for how you use and implement the information shared here, which is based on the opinions of the authors formed after engaging in personal use and research. We recommend products, services, or programs and are sometimes compensated for doing so as affiliates. Please read our Terms and Conditions for further information, including our privacy policy.

7 thoughts on “Irritable Bowel Syndrome (IBS): 6 Steps That Cured My Gut Issues”

  1. I made it a mission to get my gut issues under control and it’s taken me 3 years because I started with low fodmap and then elimination diet which took 6 months. I did everything like GF, supplements, etc one at a time to see which gave results. I now have no issues unless I’m having an overly stressful week or something. I eat very low carb, low sugar, make sure to keep my vitamin levels good (I’ve researched each individual supplement to make sure I’m getting the best form) and never forget my magnesium because that made a huge improvement. All that to say that I agree with everything In your article and all of those suggestions helped me tremendously in my journey and some are permanently in my routine. For example I don’t take probiotics anymore, I just eat kimchi or real sauerkraut a couple times a week, but the probiotics were a must for awhile. Especially since I had bacterial meningitis and was on the strongest antibiotics for weeks in the hospital which definitely worsened my ibs and I needed to replace all the good bacteria. So for anyone suffering from ibs (mine was severe C), if you follow the advice in the article while also doing your own research to see what else you need to do or not do since everyone’s ibs can be a little different, eliminate inflammatory foods for awhile like gluten, walk every day if you can’t exercise so that you keep everything moving correctly, you WILL get better! This article is saving you many hours of research (I know because I’ve done the many hours unfortunately lol) so just start here!

  2. Sir,
    I am from India and suffering from IBS since last 5 and half years. Wasted tonnes of money on doctors and medicine, probiotics, antibiotics etc etc , but didn’t get any result. With time the symptoms are getting worse and I am not able to manage it. Meat based diet is not possible for me because I am vegetarian. Stress level is very high and sometimes suicidal thoughts comes to mind but seeing the family I try to live …but it’s getting worse day by day…. I am preparing for exams but half the time I am frustrated with this gut issue.Please suggest something

    • Hi Ankita,

      If you want to be healthy (mentally and physically), you have to feed your body in a way that’s appropriate for human physiology and consistent with evolution. Vegan or vegetarian diets are NOT appropriate for humans not are they consistent with human evolution.

      Ultimately, you have to decide if the convictions and believes that made you follow a plant-based diet are more important than your health. If you start replacing plants with meat, I’m convinced both your mental and physical health will improve dramatically. In the meantime, please consult a professional to talk about your suicidal thoughts. All the best my friend.


  3. I was suffering from IBS since a long time, I switched to fatty protein (Keto diet) diet 5-6 months ago and have not observed any signs of IBS ever since. Since I belong from a part of India where it’s hard to obtain beef and pork on a daily basis, so my diet mainly consists of chicken and fish.

    My friend who also suffers from IBS since a long time recently got her blood work done and has found many vitamin deficiencies. Her diet has been all vegetarian throughout her life. I have asked her to introduce dairy products and eggs in her diet to get some protein and vitamins. She is also lactose intolerant. I also asked her to discontinue all types of cereals and grains from her diet. I have planned on eliminating legumes and pulses in a month, because sudden exclusion could dishearten her from continuing in this path. Being a vegetarian all her life it gets really difficult for her to not consume grains, do you have any further suggestions with regards to helping her transition smoothly?

    • Small improvements are the way to go until she gets comfortable with those dietary changes. I’d definitely remove whole grains first and stick with processed grains (e.g., white rice). I’d also incorporate organ meats (offal) into her diet to make sure she gets all the nutrients her body needs. If fresh organs isn’t an option, consider freeze-dried capsules, such as the ones we sell at MK Supplements (shop.michaelkummer.com). I know beef isn’t a great choice for your region, so you might have to try and get fresh goat organs.

    • Hi Amartya, I am from India too and suffering from IBS. Could you please help me with the diet that you have followed.


Leave a Comment