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World IBD Day 2026: Why IBD Is More Than Just a Gut Problem

We often hear conversations around “gut health” today – probiotics, digestion, bloating, and healthy eating have become part of mainstream wellness culture. But for millions of people living with Inflammatory Bowel Disease (IBD), gut health is not a trend. It is a lifelong medical condition that affects nearly every aspect of daily life.

Observed every year on May 19th, World IBD Day aims to raise awareness about chronic inflammatory bowel diseases like Crohn’s disease and Ulcerative Colitis, conditions that are often misunderstood, misdiagnosed, or ignored because their symptoms are largely invisible to others.

The official World IBD Day 2026 theme, “IBD Has No Borders: Access to IBD Care,” highlights an important global reality: everyone deserves timely diagnosis, quality treatment, and long-term support regardless of where they live.

And while medical care remains the foundation of IBD treatment, managing the condition daily also depends heavily on lifestyle, stress management, recovery, movement, and sustainable health habits.

What Exactly Is IBD?

Inflammatory Bowel Disease (IBD) is a chronic autoimmune condition in which the immune system mistakenly attacks healthy tissue in the digestive tract, causing ongoing inflammation and damage.

The two most common forms of IBD are:

  • Crohn’s Disease: Can affect any part of the digestive tract, from the mouth to the intestines.
  • Ulcerative Colitis: Primarily affects the lining of the large intestine (colon) and rectum.

Unlike occasional digestive discomfort, IBD involves chronic inflammation that can significantly impact nutrient absorption, energy levels, immunity, and overall quality of life.

Common symptoms may include:

  • Persistent diarrhoea
  • Abdominal pain or cramping
  • Fatigue
  • Unexplained weight loss
  • Rectal bleeding
  • Reduced appetite
  • Nutritional deficiencies

For many individuals, flare-ups can be unpredictable and physically exhausting.

IBD vs IBS: Understanding the Difference

IBD and IBS (Irritable Bowel Syndrome) are often confused, but they are not the same condition.

IBS is a functional digestive disorder, meaning the digestive system does not function optimally despite there being no visible inflammation or structural damage.

IBD, however, is a structural inflammatory disease. It causes visible damage to the digestive tract, including ulcers and tissue inflammation, and requires specialised medical care and long-term monitoring.

Understanding this difference is important because symptoms may overlap, but the long-term health implications are very different.

IBD Is More Than a Digestive Condition

One of the biggest misconceptions about IBD is that it only affects the stomach or intestines.

In reality, chronic inflammation can affect the entire body.

Many people living with IBD also experience:

  • Severe fatigue
  • Joint pain
  • Sleep disturbances
  • Anxiety and emotional stress
  • Nutrient deficiencies
  • Reduced immunity
  • Skin or eye inflammation

This is why managing IBD requires a more holistic approach that supports both physical and mental wellbeing—not just symptom control.

5 Lifestyle Habits That Can Support IBD Management

While IBD requires medical treatment and professional supervision, daily habits can play a major role in reducing flare triggers, supporting recovery, and improving overall quality of life.

  1. Identify Personal Food Triggers

There is no universal “IBD diet.”

Foods that work well for one person may worsen symptoms for another. Common triggers may include spicy foods, high-fat meals, dairy, caffeine, excessive processed foods, or artificial sweeteners.

The Action Step:

Keep a detailed food and symptom journal. Tracking meals alongside symptoms can help identify patterns and trigger foods more effectively over time.

During remission phases, focusing on balanced nutrition and overall gut health may help support microbiome diversity and digestive recovery.

  1. Support the Gut-Brain Connection

The gut and brain are deeply connected through the gut-brain axis. Chronic stress can directly influence inflammation, digestion, bowel sensitivity, and flare severity.

According to the GOQii India Fit Report 2026, 21% of women and 10% of men reported feeling chronic stress “always or very often.” Persistent stress keeps the body in a prolonged fight-or-flight state, which may aggravate inflammatory conditions over time.

The Action Step:

Prioritise nervous system recovery daily. Deep breathing, meditation, restorative yoga, journaling, nature walks, or simply disconnecting from screens can help calm the body and support digestive health.

Managing stress is not optional in chronic inflammatory conditions—it is part of the treatment ecosystem. Learn more about effective stress management techniques that can support long-term wellbeing.

  1. Stay Hydrated During Flare-Ups

IBD-related diarrhoea can increase the risk of dehydration and electrolyte imbalance, especially during active flare periods.

The Action Step:

Sip fluids consistently throughout the day instead of consuming large amounts at once. Coconut water, homemade oral rehydration solutions (ORS), and electrolyte-rich fluids may help replenish sodium and potassium levels more effectively.

  1. Avoid a Completely Sedentary Lifestyle

Movement plays an important role in circulation, digestion, mood, insulin sensitivity, and inflammation management.

The GOQii India Fit Report 2026 revealed that nearly 50% of Indians spend 5–8 hours sitting daily, while another 26% remain sedentary for even longer durations. Prolonged inactivity may worsen fatigue, digestive sluggishness, and systemic inflammation.

The Action Step:

Focus on gentle, sustainable movement. Walking, stretching, cycling, swimming, or light yoga can help support recovery without placing excessive physical stress on the body.

During flare-ups, the goal is not intense performance—it is maintaining mobility and supporting overall wellbeing.

  1. Prioritise Sleep and Recovery

Sleep is one of the most overlooked pillars of inflammatory health.

Poor sleep increases stress hormones, disrupts immune regulation, and may worsen inflammatory responses throughout the body. Many people living with IBD already struggle with interrupted sleep due to pain, discomfort, or fatigue.

The Action Step:

Create a consistent sleep routine. Reduce screen exposure before bed, avoid heavy late-night meals, and prioritise recovery habits that allow the body to rest and repair more effectively.

The Bigger Goal: Protecting Your Healthspan

Living with IBD can feel physically exhausting, emotionally isolating, and unpredictable. But awareness, support, and proactive management can significantly improve long-term quality of life.

The GOQii India Fit Report 2026 highlighted a growing concern: while average life expectancy in India has increased to 70.4 years, Healthy Life Expectancy (HALE) remains only 59 years. This means many people spend over a decade managing chronic health conditions that affect daily functioning and wellbeing.

World IBD Day is not just about awareness. It is about recognising that chronic inflammation, stress, sedentary lifestyles, poor recovery, and delayed diagnosis all influence long-term healthspan.

Supporting gut health is not simply about digestion—it is about protecting energy, immunity, resilience, and quality of life for the future.

Pro Tip: Use the GOQii App to track meals, hydration, symptoms, movement, sleep, and stress levels. Sharing this data with your GOQii Personalised Health Coach can help identify flare triggers faster and support more personalised lifestyle management.

Frequently Asked Questions (FAQs)

  1. Is there a cure for IBD?

Currently, there is no cure for Crohn’s disease or Ulcerative Colitis. However, many individuals successfully manage symptoms and achieve long-term remission through a combination of medical treatment, nutrition, stress management, and lifestyle support.

  1. Can stress worsen IBD symptoms?

Yes. While stress does not directly cause IBD, chronic stress may aggravate inflammation and trigger flare-ups through the gut-brain connection.

  1. What foods should people with IBD avoid?

Triggers vary from person to person. Common trigger foods may include spicy foods, high-fat meals, caffeine, alcohol, dairy, processed foods, or high-fibre foods during active flare-ups.

  1. Why is fatigue so common in IBD?

Ongoing inflammation, poor nutrient absorption, disrupted sleep, and immune system stress can all contribute to severe fatigue in people living with IBD.

#BeTheForce

Disclaimer: This article is intended for educational purposes only. IBD is a serious chronic medical condition. Always consult your gastroenterologist or healthcare provider before making changes to your diet, medication, or exercise routine.

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Best Foods To Alleviate Irritable Bowel Syndrome

irritable bowel syndromeIrritable Bowel Syndrome (IBS) is a common gastrointestinal disorder making mealtimes a challenge for many people. With such a condition, you may notice that certain foods trigger uncomfortable digestive symptoms like irregular bowel movements, cramping, gas, bloating, diarrhoea or constipation. It’s no surprise that living with IBS can have a significant effect on a person’s quality of life.

While there are foods which help prevent the symptoms of IBS, everyone responds to food differently. One has to be their own food detective by recording their intake and symptoms so as to rule out trigger foods that your gut may not be able to handle easily. 

Foods Which Help Alleviate Irritable Bowel Syndrome 

Here is a list of food you can stock as they are gentle on your system. You can use them to create satisfying, healthy meals and snacks without upsetting your stomach. 

  1. Cooked Vegetables: Vegetables are high in fibre and may worsen symptoms for IBS in some people. But cooked vegetables are safe to eat as cooking makes them easy to digest. Eggplant, carrots, sweet potato, yam, broccoli, bell peppers, potato, zucchini, baby spinach, pumpkin, bottle gourd, green beans and celery in cooked form with some added herbs like basil, coriander, mint, ginger, lemongrass, rosemary, parsley and thyme enhance flavour and are safe to eat for most people.
  2. Fruits with low Fructose: Fructose in fruits can cause discomfort if you have Irritable Bowel Syndrome. So choose low fructose fruits like banana, blueberry, cranberry, kiwi, strawberry, lemon, lime, raspberry, pineapple and papaya. Make sure you don’t eat too many fruits at a time or you may overwhelm your body’s ability to absorb fruit sugars without fermentation.
  3. Gluten-free/Low Gluten Grains: People with IBS can safely tolerate gluten to some extent. Some gluten-free grains can be a great addition to a hassle-free IBS diet.  You can enjoy rice, cooked oatmeal, quinoa, tapioca and millet every day without being worried about IBS flares.
  4. Eggs: can easily be a part of your breakfast, lunch or dinner. However, some people report sensitivity with protein in egg whites or fat in egg yolk, but for most people, they are easy to digest.
  5. Lean Meats: They are easy to digest due to low fat and negligible fibre content. They provide a good amount of protein.
  6. Fish: Being rich in anti-inflammatory omega-3 fatty acids, fish can be a great addition to your diet. Since an inflamed gut may be a reason for your IBS, consuming fish can actually help. Good fish sources are anchovies, sardines, mackerel, black cod, herring, rainbow trout and salmon.
  7. Lactose-free Milk: Most people can handle small amounts of lactose found in dairy unless they have lactose intolerance. But if you have more than your intestines can handle, it may cause bloating and gas. Some lactose-free milk options can be used in such conditions like oat milk, rice milk and soy milk as an alternative to cow’s milk.
  8. Nuts and Seeds: are high in fibre, protein and omega-3 – which are good for overall health and your gut flora. They are especially good for IBS. You can add them to your salads, smoothies or oatmeal. Safer options in limited amounts for IBS are almonds, Brazil nuts, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pine nuts, hazelnuts, pecans and macadamia nuts.

Along with carefully choosing food that suits you, a healthy lifestyle with a low fat diet, regular exercise, managing stress and mindful eating often makes a great difference. Before you begin consuming any of the above foods, do consult your doctor, nutritionist or dietitian. 

For more information or tips to alleviate Irritable Bowel Syndrome, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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TIPS TO MANAGE SIDE EFFECTS – Helpful guidance to manage common treatment related side eects.

Understanding Side Effects During Your Journey

When starting USEMA, some people may experience mild side effects, especially during the early weeks or when the dose is increased.

These effects are common, temporary, and usually improve as your body adjusts to the treatment.

The most common symptoms include:

  • Nausea
  • Vomiting
  • Constipation
  • Diarrhoea
  • Bloating or acidity

This happens because GLP-1 medicines slow digestion and help you feel full with smaller portions of food.

The good news is that simple food habits and lifestyle adjustments can help manage these symptoms comfortably.

Managing Nausea

Nausea may occur during the early weeks of treatment.

  • Eat small, frequent meals instead of large portions
  • Choose light and easy-to-digest foods
  • Try soothing foods like mint, apple, or ginger-based drinks
  • Avoid strong smells or oily foods
  • Stop eating once you feel comfortably full

Managing Vomiting

Vomiting may occur if the stomach feels overly full.

  • Eat smaller meals more often
  • Drink fluids throughout the day to stay hydrated
  • If nausea or vomiting persists, avoid drinking water during meals
  • Drink fluids 30–60 minutes before or after meals

If vomiting continues, consult your doctor.

Managing Diarrhoea

Loose stools may occur as the digestive system adjusts to treatment.

What helps

Drink more fluids such as:

  • Water
  • Lemon water
  • ORS
  • Buttermilk

Eat gentle foods like:

  • Plain rice
  • Vegetable or chicken soup
  • Cooked carrots
  • Ripe fruits without skin

Avoid

  • Sugary drinks
  • Alcohol
  • Soft drinks
  • Very hot or very cold foods
  • Foods containing sugar alcohols (sorbitol, xylitol)

Reduce high-fibre foods temporarily if symptoms persist.

Managing Constipation

Some people may experience slower bowel movement.

  • Eat foods rich in dietary fibre such as fruits, vegetables, and whole grains
  • Drink plenty of fluids throughout the day
  • Stay physically active (daily walking helps digestion)
  • Eat balanced meals at regular times

Managing Bloating & Belching

These symptoms can improve with simple eating habits.

  • Eat slowly and chew food well
  • Choose smaller portion sizes
  • Avoid lying down for 30 minutes after meals
  • Eat regular meals instead of skipping meals
  • Avoid drinking with a straw, which increases air intake
  • Keep a 2–3 hour gap between dinner and bedtime

With the right food habits, hydration, and healthy lifestyle practices, many people are able to continue treatment comfortably and achieve meaningful health benefits.

If symptoms persist or worsen, always consult your doctor.

#BeTheForce

References:
Almandoz JP, Wadden TA, Tewksbury C, et al. Nutritional considerations with anti-obesity medications. Obesity (Silver Spring). 2024;32(9):1613–1631. doi:10.1002/oby.24067
Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW. The inuence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring). 2010;18(9):1725–1732. doi:10.1038/oby.2010.45
Bodnaruc AM, Prud’homme D, Blanchet R, et al. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutrition & Metabolism.2016;13:92. https://doi.org/10.1186/s12986-016-0153-3
Ohio State University. How to Activate GLP-1 Naturally. Accessed February 21, 2026.
Joslin Diabetes Center. Healthy Plate Method. Accessed December 29, 2025.
Gentinetta S, Sottotetti F, Manuelli M, Cena H. Dietary recommendations for the management of gastrointestinal symptoms in patients treated with GLP-1 receptor agonists. Diabetes, Metabolic Syndrome and Obesity. 2024;17:4817–4824. doi:10.2147/DMSO.S494919
American Diabetes Association. What Can I Eat? Healthy Eating Away from Home (WCIE Participant Guide, Class 3).
https://professional.diabetes.org/sites/default/les/media/wcie_participant_guide_class_3_lr.pdf

Disclaimer:
The information provided herein is prepared based on articles provided under reference and reviewed by a qualified dietitian intended for bringing general awareness and are/is not intended to replace professional medical advice. Seek advice from the qualified health care professional before adopting the suggestions or if you have a doubt regarding your health condition. USV Private Ltd., (“USV”) disclaims all liabilities or damages arising directly or indirectly from the advisory services. Copying, circulation and distribution of this content is strictly prohibited.

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What is Bloating?

BloatingThere is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in current times. Abdominal bloating not only looks bad but also causes a lot of discomfort.

But it’s not the end of the road. The good news is that it is one of the conditions that can be avoided. However, before learning how to prevent it, we need to first understand the most common causes of bloating.

Common Causes of Bloating

  1. Constipation
    Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.
  2. Eating too fast
    Eating quickly and not chewing your food well can cause air swallowing, which leads to bloating.
  3. Drinking too much carbonated beverages
    The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.
  4. Too much consumption of sugar-free beverages
    Too much sugar alcohol in artificially sweetened foods and drinks can lead to bloating.
  5. Food allergies and Intolerance
    Food allergies and intolerance can cause gas and bloating. However, these need to be confirmed by your doctor.
  6. Medical conditions
    Conditions like lactose intolerance, irritable bowel syndrome (IBS), Giardiasis (parasite infection), colon cancer, and bacterial overgrowth can also cause bloating.

Simple ways to avoid bloating:

  • Chew your food thoroughly
    Chewing breaks the food down from large particles into smaller particles that are more easily digested. This makes it easier for the intestines to absorb nutrients and prevents improperly digested food from entering your blood, which can cause bloating.
  • Exercise regularly
    Physical activity helps air bubbles pass through your digestive tract more quickly, so the bloated feeling disappears faster.
  • Avoid too much water during meals
    Too many liquids during meals can dilute digestive juices, which may hamper the digestion process. A small amount of liquids aids digestion, so moderation is key.
  • Avoid drinking using straws and narrow mouth bottles
    These can lead to the ingestion of excess air while sucking, which may cause bloating.
  • Avoiding carbonated beverages
    When carbonated drinks are opened, the compressed carbon dioxide forms bubbles and escapes into the air. Drinking large amounts forces the gas into your stomach, where it may pass to your intestines, causing bloating.
  • Eliminate smoking and Hukka
    People who smoke or use Hukka inhale a lot of extra air, which can lead to bloating.
  • Avoid chewing gums and food with artificial sweeteners
    Artificial sweeteners are difficult to digest and may cause bloating if consumed in excess.
  • Avoid gassy vegetables
    Vegetables like beans, cabbage, Brussels sprouts, onions, radishes, melons, and broccoli can cause gas during digestion.
  • Avoid foods with air whipped into them
    Foods like soufflés, sponge cakes, and milkshakes can introduce excess air into your stomach.
  • Avoid long gaps between meals
    Long gaps between meals can disrupt digestion and lead to bloating.
  • Limit sodium intake
    Processed foods are high in sodium, which can cause water retention and bloating.
  • Monitor fiber intake
    While fiber is essential, excess fiber can cause gas as gut bacteria break it down, leading to bloating.
  • Avoid milk if you’re lactose intolerant
    If your body doesn’t produce enough lactase, the enzyme needed to break down lactose, dairy can cause bloating.
  • Include Probiotics in your diet
    Probiotics contain good bacteria that aid digestion and help reduce bloating.

Yoga and Exercises to Reduce Bloating

Certain yoga poses and exercises can help relieve bloating by stimulating digestion and releasing trapped gas. Try these:

  • Leg Seated Spinal Twist

Seated-Spinal-Twist

  • Apanasan (Wind-relieving pose)

  • Spinal Twist

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  • Paschimottanasana (Seated forward bend)

Seated-forward-bend-pose

  • Seated Heart Opener

  • Adho Mukha Savanasana (Downward-Facing dog)

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Bloating is a common issue with various underlying causes. By understanding these causes and implementing simple lifestyle changes, you can reduce bloating and improve your digestive health. Remember, a healthy and comfortable digestive system is within your reach!

Bloating can be uncomfortable, but it doesn’t have to control your life. Try these tips and let us know what works for you in the comments below! For more articles on digestive health and wellness, explore Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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