Gut Health Blog

April 07, 2024

The Irritable Bowel Syndrome Self-Care Diet

Are you one of the millions of people who suffer from Irritable Bowel Syndrome? This common condition affects 5-10% of the world’s population, with women more commonly affected than men. There’s a vast amount of diet advice on the internet for IBS sufferers, but unfortunately, a lot of it is not backed by scientific evidence. So, what is the best Irritable Bowel Syndrome self-care diet? Let’s find out.


What is Irritable Bowel Syndrome?

Irritable Bowel Syndrome (IBS) is the name of a group of symptoms that affect your small and large intestines (also called the colon).

The symptoms are:

  • Pain
  • Bloating
  • Alternating constipation and diarrhea
  • Excess gas
  • Noisy, rumbling sounds and sensations (borborygmus)

There are 3 different categories of IBS according to what type of bowel movements you experience when your symptoms flare up.

  1. IBS-D is characterized by predominantly soft, watery stools and diarrhea.
  2. IBS-C causes constipation and dry stools that are harder to pass.
  3. IBS-M is a mixture of both constipation and diarrhea.

What Causes IBS?

Most IBS sufferers have a combination of triggers for their symptoms. These range from stress, processed food, and poor sleep to anxiety, food intolerances, and pre-menstrual syndrome (PMS). Some people develop IBS after a bout of food poisoning or a gut infection.

There is, however, one clear connection between these triggers: They all affect the balance and diversity of the gut microbiome.

The billions of different microbes that make up your gut microbiome are responsible for digestive health, bowel regularity, immune health, managing inflammation, and supporting mental well-being.

Your gut hosts around 70% of your immune cells and produces 60% of your neurotransmitters. These gut bugs are critical to health! When they are disrupted, they can trigger inflammation and unpleasant IBS symptoms (Menees et al, 2018).


What Else Might be Causing These Symptoms?

The symptoms of IBS are similar to many other bowel conditions and it’s important to have these issues ruled out by your doctor:

Inflammatory Bowel Disease (IBD).


Celiac Disease.

Bowel and ovarian cancer.

Polycystic Ovarian Syndrome.

Parasite infection.


Why is an Anti-Inflammatory Diet Important for IBS?

Although IBS isn’t classed as an inflammatory bowel disorder, research shows that low-grade inflammation is involved in the development and progression of the condition (Ng et al, 2018).

So, where does this inflammation come from? As I mentioned before, your gut microbiome plays a key role in regulating inflammation in the digestive system and throughout your body.

When the gut microbes are disturbed by stress, infection, poor diet, chronic lack of sleep – or any other triggers associated with IBS – inflammation occurs. Because of this, the best diet for IBS is one that:

  • Reduces inflammation.
  • Contains the nutrients you need to manage stress and optimize mental well-being.
  • Supports a healthy, balanced gut microbiome.

woman standing eating salad

The Best Irritable Bowel Syndrome Self-Care Diet

If you are overwhelmed by nutrition advice for IBS and gut health, I urge you to start with our Eat Burn Sleep program. The Eat Burn Sleep anti-inflammatory lifestyle is the best safe, natural, long-term, 360-degree treatment for Irritable Bowel Syndrome.

The program includes extensive food lists, meal plans, and recipes based on anti-inflammatory foods. These foods support healthy gut function and help you build resilience to stress.

Our Movement videos help you stay active and strong without causing additional stress to your body. After all, stress is a major trigger for IBS, and exercising too intensely can be unhelpful.

And if anxiety and poor sleep are worsening your IBS, our Meditation Guides are perfectly suited to support relaxation and restful, restorative sleep. Your gut does a lot of ‘housekeeping’ work while you sleep and proper rest is vital for managing IBS.


Still unsure whether EBS can help? This is what EBS member Pina says about our program…

The IBS and Digestive Issues Masterclass was amazing. Great information on what to avoid during flare-ups. The sugar and fiber were an eye-opener for me. This is why I always renew my membership!

And Naouel no longer has stomach aches and bloating:

I used to have stomach aches after each meal and I no longer have these. I lost 16kg in one year with no feeling of being hungry or frustrated and I have no more bloating. I move, work, socialize, and face problems with no effect on my health whatsoever.

I have not taken painkillers or pills since I have been following the EBS lifestyle. An amazing life change!


If you’d love to have results like these, check out what’s on offer in our membership options here and say goodbye to IBS for good.

You might also enjoy these videos and articles

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Wishing you well,

Yalda x




Yalda Alaoui


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May 12, 2024

Signs of Inflammation
That May Surprise You

Hello Everyone,

I am often asked about the signs of inflammation and how to tell if it’s a problem. But honestly, chronic inflammation will express itself differently for each of us! This is because we have a unique genetic makeup that influences our health.

However, there are some common signs of inflammation to look out for, some of which will surprise you.


What are the signs of chronic inflammation?

Digestive System


Cognitive function


Joints, muscles, and skin

  • Skin rashes
  • Acne
  • Joint pains
  • Back pain
  • Muscle aches
  • Swollen ankles and fingers
  • Puffy legs
  • Mouth sores
  • Dark circles around your eyes
  • Puffy eyes
  • Dry eyes
  • Melasma


General Health


This is not an exhaustive list, but I hope it gives you an idea of how many different ways chronic inflammation can appear in your body.

Should I Be Tested For Inflammation?

In some cases, your doctor or healthcare practitioner may run blood or stool tests to check for inflammatory markers. The most commonly tested marker in your blood is CRP – C-Reactive protein. Elevated levels of CRP indicate acute inflammation in your system.

However, CRP levels do not give the whole picture and you can still have chronic inflammation even if your levels are within the normal range.

What Causes Chronic Inflammation?

It’s easy to get attached to the name of a disease and what medicines you can take to deal with it rather than thinking about the underlying cause. So many people get rid of their health issues on the Eat Burn Sleep program because it deals with the underlying cause.

When we talk about chronic inflammation we are looking at two main underlying causes: diet and lifestyle.

Yes, genetics play a role too. But even if you carry a genetic predisposition for an inflammatory condition, it is your diet and lifestyle that switches on those genes.


Diet, Lifestyle, and Chronic Inflammation

Diet is a major underlying cause of chronic inflammation because of the number of Ultra Processed Foods and Drinks (UPFDs) available now. These foods and drinks are high in refined sugars, industrially processed oils, artificial sweeteners, additives, and emulsifiers. They lack fiber, vitamins, minerals, and antioxidants.

They aren’t real food; they are the products of a chemistry lab! And we as humans are not designed to thrive on such things.

Lifestyle is the other major underlying cause. We have become reliant on smartphones and screens that disrupt our sleep. Millions of people are dealing with high levels of stress. And we move our bodies far less than we need to.

A sedentary lifestyle is strongly linked with chronic inflammation and is known to increase your risk of developing serious conditions like cardiovascular disease and diabetes. The same goes for stress too. Ongoing stress disturbs gut health, immunity, brain function, and cellular repair, opening the door to weight gain and chronic inflammation.


Eat Burn Sleep – The Power of an Anti-Inflammatory Lifestyle

Living a low-inflammation lifestyle protects you from disease and helps you recover from illness and surgery more efficiently.

The Eat Burn Sleep approach is more than just an anti-inflammatory diet. It is a complete 360-degree platform of inflammation-reducing tools.

The program includes:

  • Food plans
  • Recipes
  • Guided meditations
  • Movement videos
  • Health masterclasses, and more.


It is a program that works. We have countless testimonials from EBS members who have had an inflammatory condition, followed the program, and then returned to see their doctor who is astounded at the results.

Take Natasa, who saw incredible results after only 3 weeks on the program:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that previously I couldn’t do because of my knee pain. Also, all your recipes are so tasty.

Thank you so much.”

I am passionate about helping people live healthier, happier lives, so you can imagine how it feels when testimonials like this come in!

How does the program work?

I always suggest that people start with the 6-week Reset. This is designed to optimize your gut microbiota and liver function. It takes just 42 days to feel incredible before you carry your anti-inflammatory lifestyle forward with all the tools that you need.

The program is all about moderation and enjoying life – not deprivation and restriction. It’s about damage limitation, not perfection! With the health education Eat Burn Sleep provides, people make better choices for themselves and their families – promoting healthier lives for all ages.

Want to find out more? Enjoy a sneak peek into the program and find out more about our membership options now.

You might also like:

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With love,

Yalda x


Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui


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Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!

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