If you or someone you know struggles with both binge eating and irritable bowel syndrome (IBS), you're not alone and recent science can shed light on the strong link between the two.

A study in 2013 (PMID: 24182635) found a significant connection between binge eating and IBS symptoms, even after accounting for other health conditions like hypertension, Crohn’s disease, depression and BMI. This means the relationship between binge eating and digestive discomfort appears to be quite robust. But what is more important is the question about why and what can you do about it.

Here are three possible explanations researchers are exploring:

*Binge Eating and IBS are both distressing conditions — but what happens when you’re dealing with both at the same time? Did one cause the other? And most importantly, what can you do about it?*

Stress: The Common Denominator?
Both Binge Eating and IBS are closely tied to stress. You may be binge eating as a way to cope with difficult emotions like anxiety or low mood. The act of Binge Eating itself causes most people significant distress which the body will translate as a stress too. At the same time, stress is a well-established trigger for IBS flare-ups. So, it’s possible that stress is the underlying factor fueling both conditions.
Restrictive Eating and the Binge-Rebound Effect
Another potential explanation is the impact of food restriction. People with IBS often avoid certain foods—or even entire food groups—in an effort to prevent uncomfortable symptoms like bloating, nausea, or diarrhoea. This is completely understandable, especially when well-meaning professionals recommend restrictive diets like the low FODMAP diet. However, this approach can be difficult to follow and should not be undertaken without the guidance of someone familiar with your personal history. Prolonged restriction is a known trigger for binge eating, so the very effort to manage IBS through diet may inadvertently lead to more binge episodes. It can start to feel a bit like a chicken-or-egg situation, can’t it?
Trigger Foods and IBS Flare-Ups
On the flip side, it’s also possible that binge eating itself is directly causing IBS symptoms. Binge episodes often include high-fat, highly processed foods, many of which are common IBS triggers, worsening of digestive symptoms afterwards.

Strategies for Managing IBS & Binge Eating Episodes

Living with both IBS and binge eating can feel like a double bind - trying to manage symptoms without triggering a cycle of restriction and rebound. The good news is, there are strategies that support both gut health and a calmer relationship with food.

1. Eat Regularly & Consistently

Try not to go too long without food. Skipping meals or eating erratically can increase digestive sensitivity and raise the risk of bingeing later in the day. Aim for:

· 3 balanced meals and 1–2 snacks daily

· Gentle structure, not rigid rules

· Tuning into hunger and fullness cues where possible

2. Work with a Professional Who Understands Both IBS & Eating Behaviours

Not all practitioners are trained in both digestive health and disordered eating. Try to work with someone who takes your whole history into account—including your relationship with food—not just your symptoms. If low FODMAP or elimination diets are used, they should be:

· Time-limited

· Carefully reintroduced

· Never used as a long-term lifestyle

3. Practice Stress Reduction to Calm Both Gut & Mind

The gut and brain are in constant communication. Techniques that soothe the nervous system can ease both IBS flare-ups and the emotional urges that drive binge eating. Try:

· Gentle breathwork or meditation (even 5 minutes counts)

· Walking in nature

· Journaling or creative expression

· Body-based practices like yoga or progressive muscle relaxation

4. Use a Non-Judgmental Food & Symptom Diary

Instead of tracking calories or “good vs bad” foods, use a diary to notice:

· Patterns between stress, eating and IBS flares

· Emotional triggers (e.g., loneliness, frustration, exhaustion)

· Times when meals were satisfying and symptoms were minimal

This can give you valuable insight without fuelling guilt or control.

There is help available -

If you're struggling and would like some support, I offer a free 20-minute call to discuss your situation and goals. It’s a chance for us to explore whether we’re a good fit and how I can best support your needs. Follow this link to book

Has Binge Eating caused my IBS?

Stress: The Common Denominator?

Restrictive Eating and the Binge-Rebound Effect

Trigger Foods and IBS Flare-Ups