1. Try zero or trace FODMAP foods. Simply low FODMAP foods are not good for me.

2. Try a bit of apple cider vinegar with meals (1/2 teaspoon for starters). I have trouble digesting my food. Good digestion may help your IBS. And try less meat protein and more egg white (no yolks) and pea powder protein.

3. Try no grains ( I do all sorts of things with green plantain flour, green fresh plantains, and potato starch) and I only eat little fat (vegetable and nut fat is best).

4. Give up coffee and alcohol. Even a cup of low-acid decaf was a problem for me.

5. Try peppermint oil pills before each meal. They can relax the stomach muscles so they don't spasm.

6. Destress; it is a matter of becoming a new "you." It takes awhile to do. And you may like the old attitude and activities better (as I do).

7. Consider if sugar is a trigger; it is for me.

8. Try only cooked veggies and fruits. Raw is not good for me-- a trigger.

9. Mineral oil for constipation (I have IBS-C). Surprisingly gentle. Try a smaller dose than recommended at night. I use 1/4 - 1/2 teaspoon only as my gut is super sensitive.

10. A heating pad can help calm the spasms.

As everyone's gut is different, it is just a matter of experimentation. Trying what you learn by Googling and in support groups. It takes a while to figure it out; it took me at least 1.5 years to feel some level of control. And I am still learning.