First confirm that it's IBS only and nothing else 1. Stop smoking and alcohol( any addiction) completely if u do 2. Avoid junk food. Be on fresh hot home food strictly 3. Check ur sugar levels ( bsl fasting and pp) and thyroid profile (TFT) 4. Sleep 6 to 7hrs in night and eat at right times ( don't avoid breakfast) 5. Avoid food like peprika ( chilly), milk , protein powders , health supplements Let me know if it helps Will talk about medical management