If you live with IBS, you have probably been told to try the low FODMAP diet, and you may also have heard that gut-directed hypnotherapy can help. With the festive season bringing rich food, travel and disrupted routines, it is a natural time to ask which approach might suit you. The research comparing hypnotherapy vs the low FODMAP diet is more encouraging, and more balanced, than many people expect.
Is hypnotherapy as effective as the low FODMAP diet for IBS?
Current evidence suggests the two can work about equally well for gut symptoms. In a 2016 randomised trial from Monash University, 74 people with IBS received gut-directed hypnotherapy, a low FODMAP diet, or both. Overall symptoms improved meaningfully in 72% of the hypnotherapy group and 71% of the diet group, with no significant difference between them. Combining the two did not add extra benefit.
What is the low FODMAP diet and how does it help?
FODMAPs are short-chain carbohydrates found in foods such as onion, garlic, wheat, some fruits and certain dairy products. In a sensitive gut they draw in water and ferment, which can contribute to bloating, pain and changes in bowel habit. A controlled study published in Gastroenterology found that a low FODMAP diet reduced overall IBS symptoms compared with a typical diet. The diet works in stages (restriction, reintroduction and personalisation), and NICE advises that it should only be given by a healthcare professional with expertise in dietary management.
How does gut-directed hypnotherapy work?
Gut-directed hypnotherapy works with the gut-brain axis, the two-way communication between your nervous system and your digestive tract. In a calm, focused state, you are guided through suggestions and imagery that help settle gut sensitivity, ease the stress response and soften how strongly the brain reacts to signals from the bowel. Rather than changing what you eat, it changes how your gut and mind respond. You can read more about this approach on our IBS hypnotherapy page.
Which one should I try first?
There is no single right answer, and it often depends on what matters most to you. The diet may suit people with clear food triggers who are happy to plan meals carefully. Hypnotherapy may appeal if food restriction feels stressful, if your diet is already limited, or if worry plays a big part in your symptoms. In the Monash trial, hypnotherapy also improved anxiety and low mood more than the diet did, which matters because stress and IBS so often feed each other. If that cycle sounds familiar, our work with anxiety hypnotherapy may also be relevant.
Can I do hypnotherapy and the low FODMAP diet together?
Yes, many people use both, ideally with support from their GP or a registered dietitian. The 2016 trial did not find extra benefit from combining them, but every gut is different, and some people find hypnotherapy helps them feel calmer about reintroducing foods. NICE guidance also lists hypnotherapy among the psychological therapies to consider for people whose IBS has not responded to medication after 12 months.
Do the benefits of gut-directed hypnotherapy last?
In the same study, improvements were still present six months after treatment for around three quarters of the hypnotherapy group and around four in five of the diet group. Hypnotherapy has the advantage of not requiring ongoing food restriction, which some people find easier to sustain over months and years.
Key Takeaways
- Research suggests gut-directed hypnotherapy and the low FODMAP diet can be similarly effective for IBS symptoms.
- Hypnotherapy showed greater improvements in anxiety and low mood than the diet.
- The low FODMAP diet is best followed with support from a qualified dietary professional.
- Benefits from both approaches lasted for many people at six months.
- The right choice depends on your symptoms, your relationship with food and your stress levels.
If you are weighing up your options for IBS, you do not have to work it out alone. Antonios is a clinical hypnotherapist with a First Class psychology degree and a former member of the IBS Network Advisory Board, and you can learn more about Antonios and his approach. Sessions are available in person in Angel, London and online, so you can take part wherever you are. When you feel ready, book a free consultation to talk through what might help.
References
- [1] Peters SL, Yao CK, Philpott H, Yelland GW, Muir JG, Gibson PR, 2016. Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 44(5), 447-459. https://pubmed.ncbi.nlm.nih.gov/27397586/
- [2] Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG, 2014. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), 67-75. https://pubmed.ncbi.nlm.nih.gov/24076059/
- [3] National Institute for Health and Care Excellence (NICE), 2008, updated 2017. Irritable bowel syndrome in adults: diagnosis and management (CG61). https://www.nice.org.uk/guidance/cg61
