“Skinny Girl IBS”: Navigating Gut Health Beyond Diet Culture

3 Jun

If you’ve ever found yourself blaming your bloating, cramps, or discomfort on what you ate, you’re not alone. Gut health—and conditions like Irritable Bowel Syndrome (IBS)—can deeply impact your daily life, often leaving you feeling frustrated, uncomfortable, and searching for answers.

But here’s the catch: diet culture has crept into the world of gut health, promoting restriction as a cure-all. Terms like “skinny girl IBS” have gone viral, normalising the idea that gut symptoms and dietary restriction are inherently tied to thinness or even a badge of health.

It’s time to change the conversation. Gut health isn’t about endless elimination diets or fitting into diet culture’s mold—it’s about building a relationship with food that supports your body and your well-being. Let’s explore how to address gut symptoms with compassion, curiosity, and evidence-based strategies.

The Harm of Diet Culture in Gut Health

Diet culture has a knack for turning legitimate health concerns—like IBS—into a reason to restrict and control food. You might have tried cutting out gluten, dairy, or FODMAPs, only to feel more stressed, confused, or trapped in a cycle of fear around eating.

The Problem:

Restrictive Diets Are Not Sustainable: Long-term elimination diets can deprive your body of essential nutrients and take the joy out of eating.
Food Fear Creates More Stress: Stress impacts gut health. Constantly worrying about “trigger foods” can worsen symptoms, not relieve them.
Diet Culture Ignores Individuality: IBS is highly personal, and no single diet works for everyone. What works for someone else may not work for you.

Research shows that overly restrictive diets can lead to disordered eating patterns, which not only harm mental health but also perpetuate gut issues by disrupting normal digestion.

Reflecting on Your Relationship with Food

Before diving into the “fixes,” take a moment to check in with yourself:

How do you feel about food? Does eating feel stressful or like a minefield?
Have you avoided certain foods because of fear, rather than evidence?
What do you want your relationship with food to look like?

Acknowledging these feelings is an important first step. Gut health isn’t just physical—it’s deeply tied to your emotions, mindset, and relationship with food.

Intuitive Eating and Gut Health: A Kinder Approach

Intuitive eating offers a compassionate way to navigate gut symptoms without falling into the trap of diet culture. It’s about listening to your body, honoring hunger and fullness, and rebuilding trust with food—even when your gut doesn’t feel perfect.

1. Allow All Foods Back In

Reintroducing foods after restriction can be scary, especially if you’ve associated them with symptoms. Start small, with curiosity and patience.

Mindfulness Tip: When trying a food you’ve avoided, eat slowly and pay attention to how your body feels—not just physically, but emotionally too.
Mantra: “This is an experiment, not a test.”

2. Cope with Uncomfortable Symptoms

Gut symptoms are hard to ignore, but they don’t have to control your life. Pair self-compassion with simple somatic exercises to help you navigate discomfort.

Somatic Exercise: Place one hand on your chest and one on your belly. Take deep breaths, focusing on expanding your belly as you inhale. This activates the parasympathetic nervous system, reducing stress and helping digestion.
Self-Compassion Practice: When symptoms arise, instead of judging your body, try saying: “I’m uncomfortable, and that’s okay. My body is doing the best it can.”

3. Focus on Variety and Flexibility

Instead of focusing on what to eliminate, think about what to add. A diverse, balanced diet supports gut health and makes meals enjoyable again.

Ideas to Try:
- Add a sprinkle of nuts or seeds for healthy fats.
- Pair fiber-rich veggies with your favorite protein.
- Include a square of chocolate, to make the meal satisfying.

4. Reframe Stress About Food

Food is just food—it doesn’t have to be perfect. If symptoms arise, it’s not a failure, and it doesn’t mean you have to cut that food out forever.

Mindfulness Tip: When you notice anxious thoughts about food, pause and ask, “Is this thought helpful, or is it fear-driven?”
Mantra: “My body is resilient, and I trust it to guide me.”

The Role of Professional Support

If you’re navigating gut health and feel stuck, working with a trusted healthcare provider can help. Look for professionals who prioritise an evidence-based, whole-person approach—not just elimination diets.

Research supports approaches like low-FODMAP diets in the short term for IBS, but these should be guided by a professional and followed by reintroduction phases to prevent long-term restriction.

Leaning Into Self-Care and Joy

Ultimately, gut health isn’t about controlling your body—it’s about caring for it. Move toward a sustainable routine that supports your whole self:

Enjoy movement that feels good, not punishing.
Build meals around foods that make you feel nourished and happy.
Take breaks from food-focused content when it feels overwhelming.

The Bottom Line

If diet culture has led you to fear food, it’s time to rewrite the script. You can care for your gut without extreme restriction, rebuild your relationship with food, and find joy in eating again. Remember, your body isn’t broken—it’s just asking for kindness, patience, and support.

If you’re ready to explore intuitive eating and a sustainable approach to gut health, I’m here to help. Together, we can create a plan that honors your body and your well-being.

Morgan x