The IBS-Overwhelm Loops: Why You Struggle to Stick to Healthy Habits (and How to Reset)
You know that moment when you decide this week will be different?
You’re feeling motivated, you’ve made a plan (maybe even colour-coded it), your supplement bottles are lined up on the counter, and your fridge is full of “gut-friendly” food. You’re ready to do this.
Then…life happens.
You skip a meal because the day got away from you. Your stomach starts acting up again. You’re bloated, foggy, exhausted, and reaching for whatever won’t make you feel worse, if it’s not your plan. The supplements collect dust. The meal plan goes out the window. You tell yourself you’ll start fresh on Monday.
If this sounds familiar, I promise you’re not the only one stuck in this cycle. And no, you’re not lazy or undisciplined. You’re overwhelmed, and your body is too.
As someone who works with people struggling with IBS every single day (and who’s been in the trenches myself), I can tell you this: living with a sensitive gut changes everything.
The things that “should” help, meal prep, morning routines, and gut protocols, often feel totally out of reach when you’re already just trying to function.
That’s how the IBS-Overwhelm loop starts:
You feel unwell, so you try to fix it. But the pressure to do everything “right” just makes you more stressed…which makes your symptoms worse…which makes you want to give up altogether.
Sound familiar?
In this blog, we’re going to unpack what this loop really is, how it shows up in your life (even when you don’t realized it), and most importantly, how to reset your habits in a way that actually works for you.
Let’s get into it.
What Is the IBS-Overwhelm Loop?
If you’ve never heard the term before, don’t worry, I made it up.
But the experience? It’s very real. And if you have IBS, you’ve likely lived it.
The IBS-Overwhelm Loop is what happens when your gut symptoms, your stress levels, and your attempt to “get healthy” all feed into each other…and keep you stuck.
Here’s how it usually goes:
1. Your IBS flares up (bloating, cramping, urgency, constipation. Pick your poison.)
2. You get frustrated, so you decide it’s time to clean things up and get back on track.
3. You try to do everything right. Maybe you cut out a bunch of foods, start a strict routine, and load up your supplement drawer.
4. But the effort is exhausting. You’re overwhelmed. The symptoms aren’t going away fast enough, and your motivation tanks.
5. You slip up or miss a step, feel defeated, and give up…until the next flare-up triggers the cycle all over again.
That’s the loop. And it’s sneaky, because it feels like you’re just trying to do the right thing. But in reality, you’re constantly swinging between “I need to do everything perfectly” and “I give up.”
And both ends that swing? They’re hard on your nervous system and your gut.
Real-Life Example 1: The Skipped Lunch Spiral
You skipped lunch because the morning was chaotic. By 3 p.m., you’re dizzy and bloated. Dinner? You’re too wiped to cook, so you grab whatever’s easy…and end up feeling even worse. Cue the guilt, the promises to do better tomorrow, and the 10-minute scrolling gut health reels that make you feel like you’re doing everything wrong.
Real-Life Example 2: The “Start Monday” Mentality
You try to follow a perfect plan. Low FODMAP, no sugar, supplements at exact times. But one curveball (kids off school, a work fire drill, a symptom flare) throws you off. Suddenly, you’re “off the wagon” and waiting until next week to begin again. Sound familiar?
The problem isn’t that you lack discipline. It’s that you’re trying to follow routines designed for people without IBS, without chronic symptoms, and without a nervous system that’s already operating on high alert.
This loop isn’t just frustrating; it’s draining. Over time, it can erode your confidence, consistency, and belief that healing is even possible.
But it is possible. You just need a different approach, one that doesn’t ask you to be perfect, but helps you work with your body instead of against it.
Let’s dig into why IBS makes habit change so hard in the first place.
Why IBS Makes Habit Changes Way Harder
If you’ve ever wondered why it feels impossible to stay consistent, even with habits you know help your body, here’s the truth:
It’s not just that you’re busy. It’s not that you’re unmotivated.
It’s that IBS changes the rules.
And most habit advice out there? Doesn’t apply to people who are bloated, cramping, foggy-headed, and fighting fatigue by 10 a.m.
Here’s why the usual “just build a routine” advice falls flat when you live with IBS:
Your symptoms are unpredictable.
One day, you can eat a salad and feel fine. The next day, the same salad has you doubled over on the couch with a heating pad. That kind of inconsistency makes it really hard to build reliable habits. How can you meal prep if you don’t know what’s going to flare you? How can you take your supplements when your stomach feels raw and nauseous?
IBS drains your mental energy.
Gut issues don’t just affect your digestion; they affect your brain too. IBS is linked to brain fog, low mood, poor concentration, and even memory issues. And let’s not forget the anxiety. Trying to make good decisions when your brain is fried? That’s called decision fatigue. And it’s a real barrier to habit change.
You live in a constant state of “What if?”
“What if this food flares me?”
“What if I feel sick before that meeting?”
“What if I mess everything up again?”
That constant mental chatter is exhausting. It creates a low-grade stress that makes even small tasks feel bigger than they are. You’re not just packing lunch, you’re running a risk assessment every time you open the fridge.
You’ve been taught to fear your food.
Many people with IBS are handed restrictive diets with zero support. Suddenly, food becomes a minefield. Instead of feeling empowered to eat well, you feel terrified of choosing the wrong thing, and that fear can shut down your ability to make consistent, nourishing choices.
Perfectionism sneaks in (and takes over).
When you feel bad most of the time, you really want to feel better. So it makes sense that you’d want to follow your plan perfectly. But perfectionism doesn’t leave room for real life, like sick kids, stress at work, flare days, or just plain burnout. And when life happens? The “I failed” voice creeps in. You fall off the plan, feel discouraged, and the cycle continues.
Let’s Be Real: IBS Isn’t Just in Your Gut, It’s in Your Head, Too
Your gut and your brain are deeply connected. So when your gut is inflamed, your brain is foggy.
When your gut is in pain, your stress skyrockets.
When your digestion is off, your energy is zapped.
It’s not just hard to build habits with IBS; it’s a whole different game. The sooner you start blaming yourself, the sooner you can find a rhythm that works with your body instead of constantly pushing against it.
Up next: The sneaky mindset traps and hidden triggers that keep you stuck in the loop (even when you’re trying really hard to break free).
The Hidden Triggers Keeping You Stuck
Sometimes, it’s not the food, the supplements, or even the symptoms that keep you in the loop.
It’s the mental weight of it all.
The mindset traps. The invisible stressors. The little habits and thought patterns that don’t seem like a big deal…until they’ve completely drained your capacity to take care of yourself.
These are the sneaky triggers I see over and over again, and yes, I’ve caught myself in every single one, too.
All-or-Nothing Thinking
“I’m either doing everything right, or I’ve completely fallen off the wagon.”
Sound familiar?
This is one of the biggest traps for people with IBS, especially if you’ve been on and off restrictive diets. One “wrong” meal, one missed supplement, or one skipped yoga session feels like a failure.
So instead of adjusting, you give up entirely. Until the next flare…and the cycle restarts.
Try this instead: What would “messy but good enough” look like today?
Overcomplicating Your Routine
Let’s be honest: sometimes your “gut healing plan” becomes a full-time job.
Three supplement schedules. Strict meal timing. Food journaling. Probiotic rotation. Breathing exercises. Morning sun. No screen time. Nervous system regulation.
It’s a lot.
And when life gets even a little chaotic, the whole thing crumbles.
Try this instead: Cut it down to your top 1-2 non-negotiables (and give yourself permission to drop the rest when necessary).
Social Comparison
You see someone on social media with perfect digestion, glowing skin, and a rainbow lunch bowl. Meanwhile, you’re eating plain rice and hoping not to bloat during your Zoom call.
It’s easy to think you’re doing something wrong, but you’re not seeing the full picture.
Try this instead: Mute or unfollow anyone who makes you feel worse about your progress. Seriously. Even if they’re “inspirational.”
Trying to Out-Logic a Body That’s Asking for Rest
If you’ve ever Googled “how to stop bloating” at midnight while your body is bloating, you know what I mean.
We want answers. We want solutions. But sometimes, the real solution is stepping away from the research rabbit hole and letting your body breathe.
Try this instead: When you feel the urge to “fix,” pause. Ask yourself: what does my body actually need right now, not what the algorithm says?
Living in Fight-or-Flight (And Calling it “Normal”)
When you have IBS, your nervous system often runs on high alert, even when you think you’re “fine.”
Rushed mornings. Constant to-do lists. Skipping meals. Eating standing up. Always trying to do more so you can finally “get better.”
But your gut doesn’t heal in hustle mode. It heals in rest mode. And if your body never gets the signal that it’s safe? No amount of supplements will make a dent.
Try this instead: Build in 30-second pauses. Before meals. After emails. Between tasks. Teach your body that you’re not in danger.
Your body’s not giving up. It’s waving a white flag.
If any of these sound like you, it doesn’t mean you’re failing. It means your nervous system is fried, your gut is inflamed, and your body is trying to survive the only way it knows how.
The good news? You don’t need a brand-new protocol. You just need to break the loop, and we’re about how to talk about how.
Next up: Real-life strategies to reset without overhauling your entire routine.
How to Reset (Without Starting Over From Scratch
Here’s the part most gut-healing plans skip: you don’t need to start over.
You don’t need a clean slate, a perfect plan, or a Monday.
You just need to interrupt the loop, even in the smallest way.
Because the goal here isn’t to become someone who never gets overwhelmed.
It’s to become someone who knows how to reset when you do.
Here are the reset strategies I use myself, and walk my clients through all the time:
Pick One Anchor Habit
Forget the 12-step morning routine. You only need one thing to keep you grounded.
Something simple. Repeatable. Supportive.
It could be:
Eating breakfast before coffee
Taking 3 deep breaths before meals
Drinking water before your phone in the morning
Actually sitting down to eat
This isn’t about what looks good on Instagram; it’s about what brings your body out of fight-or-flight and back into safety.
Start here: What’s one habit that helps you feel more like yourself when things feel chaotic?
Create a “Minimum Baseline” Version of Your Routine
We tend to set habits based on our best days…and then feel like failures when we can’t maintain them on our real days.
A minimum baseline helps you stay consistent even when life is messy.
Example:
Full routine: supplement protocol + meal prep + nervous system work
Minimum baseline: take 1 supplement, eat 2 real meals, breathe for 30 seconds before lunch
The rule: If you can’t do the whole routine, do the baseline, and call it a win.
Use “If/Then” Plans for Flare Days
IBS isn’t linear. Some days you feel great, and some days your gut feels like it’s staging a protest.
Instead of throwing your hands up when things get rough, make a plan for it ahead of time.
If I feel nauseous in the morning, then I’ll make ginger tea and eat something bland by 10 a.m.
If I can’t cook dinner, then I’ll make my emergency go-to (eggs and toast or whatever feels safe).
If I forget my supplements, then I’ll just take the next dose without guilt.
This reduces the pressure and helps you feel prepared, not panicked.
Track Your Stressors (Not Just Your Food)
Most people with IBS have been taught to log every bite they eat…but never the stress, sleep deprivation, or emotional landmines that came with it.
And let’s be real: that stuff matters just as much.
Try tracking:
How rushed you felt while eating
How much sleep you get
Whether you were overstimulated or anxious
Any big emotional moments (fights, deadlines, crying in the bathroom)
The goal isn’t to obsess, it’s to gather patterns. Because sometimes, it’s not the lentils. It’s the fact that you ate them in the car on the way to a dentist appointment.
Drop the Guilt (Seriously)
The “I messed up, so I may as well give up” mentality? That’s not yours. That was handed to you by diet culture, perfectionism, and a medical system that told you to “just try harder.”
Let it go.
You’re not behind. You’re not failing. You’re navigating.
The loop doesn’t break with shame. It breaks with self-trust, tiny choices, and a little compassion for the version of you who’s doing their best.
Real healing happens when your habits fit your life, not when your life revolves around your habits.
Read that again.
You don’t need a stricter routine; you need a gentler one that actually leaves room for the unpredictability of life with IBS.
And guess what? That version is more effective because you can actually stick to it.
Coming up next: the one piece almost everyone skips, supporting your nervous system so your gut can actually receive the healing you’re working so hard for.
A Note on Nervous System Support
Let’s talk about the part of IBS healing that most protocols miss: your nervous system.
If your body doesn’t feel safe, it won’t digest properly.
If your system is in constant survival mode, your gut is the first thing to shut down.
That’s not dysfunction. That’s biology.
IBS Isn’t Just a Gut Problem. It’s a Stress Problem, Too.
Every time your brain perceives stress (whether it’s running late, scrolling through bad news, or trying to figure out what to eat without flaring), it sends a message to your gut: “Not a good time for digestion. Shut it down.”
That means:
Slower motility (aka constipation)
Faster motility (aka urgency and diarrhea)
Less enzyme production
More bloating, cramping, and food sensitivities
Flares that don’t respond to food or supplements
And here’s the kicker: you can be in this state even if you don’t feel “stressed.” If your baseline is go-go-go, your body may be operating in fight-or-flight by default.
You Can’t Out-Supplement a Fried Nervous System
I say this with love: if your gut protocol isn’t working, it might not be your diet or your bacteria, it might be your pace.
You need to show your body that it’s safe to heal. And that starts with the little things.
Tiny Practices That Tell Your Gut: “You’re Safe Now”
You don’t need an hour of breathwork or a perfect morning routine. These 30-60 second moments can shift your system just enough to calm the loop:
Walk outside barefoot for a minute
Place on hand on your belly before meals and take three deep breaths
Chew slowly and actually taste your food
Sit down to eat, even if it’s just toast
Gently hum or sing (stimulate the vagus nerve)
Close your eyes and inhale for 4, exhale for 6
These practices aren’t fluff. They’re physiological resets, and they’re often the missing link when the gut won’t budge.
Real Talk: Nervous System Works Feels Too Simple…Until It Works
Most of us are so used to doing more to feel better that slowing down feels uncomfortable. But when your body has been stuck in survival mode, “simple” is exactly what it needs.
You don’t have to earn rest. You don’t have to prove you’re trying hard enough.
Sometimes, the strongest thing you can do for the gut…is to stop pushing.
Let’s wrap this up with something I wish more people heard when they’re stuck in the IBS-Overwhelm Loop.
Closing: This Is You Permission Slip to Begin Again
If you’ve been stuck in the loop: overwhelmed, flaring, off-track, and unsure how to start again, this is your sign.
You don’t need a full reset. You just need a re-entry point.
That might be:
Eating a real breakfast today
Putting your supplements on the counter again
Drinking water before your third coffee
Taking a slow breath before your next meal
Tiny thing. Repeatable things. Things that remind your body it’s safe to keep going.
Because healing isn’t a straight line. It’s a loop you can interrupt.
And the best way to do that? Start small and start now.
You’re allowed to begin again today. No drama. No guilt. No need to “make up” for lost time.
If you’re feeling stuck and not sure where to begin, I can help.
I work with clients who are tired of chasing gut protocols that don’t stick, because life is messy, and healing has to work in real life, too.
Book a discovery call. Let’s get you out of the loop for good.