IBS in young men: how to manage smelly gas, pain, and social anxiety

Living with irritable bowel syndrome (IBS) can be challenging, especially if you’re a young man who wants to take part in weekends away, sports, and other social activities. Smelly gas, stomach pain, and worry about flare-ups can feel embarrassing, but there are practical steps that can help you feel more in control.

Part 2 – IBS in men

IBS and digestive issues occur in women around twice as often as men, but this blog post focusses on how bloating, gas or abdominal pain can show up in, and affect men, especially younger men.

The research isn’t clear whether men are less likely to visit the GP or there are physiological factors that make women more susceptible to digestive issues. We do know that IBS-D is more common in men who have a diagnosis.

Why does IBS cause smelly gas?

IBS can cause gas and pain for a few reasons:

• Gas odour is often linked to certain foods, especially those high in sulphur (e.g., onions, garlic, broccoli, cabbage) or certain microbes that ferment your food rapidly in the gut.

• Bloating and pain may be triggered by large meals, high-fat foods, or eating quickly.

• Stress and nerves can make the gut more sensitive, so symptoms may be more apparent before big nights out or work events.

How can I spot my IBS triggers?

The first step to managing IBS is to work out which foods, drinks, or habits make symptoms worse.

• Keep a food and symptom diary for 2–3 weeks.

• Record what you eat, when you get symptoms, and your stress levels.

• Look for patterns – do certain meals before training or late-night takeaways cause problems?

Does going to the gym make bloating worse?

Getting healthy and fit is a great goal, even if you have dodgy digestion. Some aspects of gym life might make your symptoms worse though, especially eating habits and overtraining.

Eating for macros can mess up your digestion!

I’ve worked with quite a few young men who ere following a training plan set by a PT or ChatGPT with the aim of increasing muscle mass. Things to be aware of if you’re eating a diet set by an algorithm, or someone who’s not a qualified nutrition professional:

• Eating when you’re not hungry (to get the calories in) can lead to excess bloating, slow stomach emptying and nausea
• Eating too much protein and not enough fibre – this can lead to constipation, bloating and gas
• Narrow food choices – if you don’t eat enough variety in fibres this can impact your gut microbes. More diversity in vegetables, fruits and pulses can be helpful.
• Drinking protein shakes – a good way to get in extra protein, but don’t drink them too fast. If it’s downed in one then your body might struggle to create enough digestive juices to break it down. 

Overtraining can impact gut health

Daily movement is really good for reducing bloating, but when you exercise to the point of exhaustion you might find your symptoms are worse. This is likely to do with short term inflammation from your body working hard.

What can I eat before sport if I have IBS?

You can still engage in team sports or keeping fit if you have IBS, but there are a few ways it might be a bit tricky.

• Bloating or pain could leave you feeling sluggish and heavy. 
• Worrying about needing to use the toilet at a match or on a run can put you off exercising
• Odorous gas might make you feel embarrassed to use a team changing room or hang out with the team.

However, exercising with IBS is a good idea, and can improve your digestion, mood and sleep. 

The diet suggestions depend on your symptoms, but these things can help before games or training:

• Eat 2–3 hours beforehand.

• Choose low FODMAP, easy-to-digest foods like porridge oats, gluten-free toast with peanut butter, or a firm-ish banana.

• Avoid high-fibre, fatty, or very spicy meals right before exercise.

• Drink enough water, but avoid large amounts of fizzy drinks.

How can I reduce smelly gas on weekends away?

When travelling or staying with friends:

• Pack snacks you know are safe for you – rice cakes, oatcakes with cheese, low FODMAP protein bars.

• Avoid trigger stacking (e.g., alcohol + late nights + unfamiliar foods).

• Eat regular meals (don’t skip eating to reduce your symptoms).

• If drinking alcohol, choose lower-FODMAP options such as gin, vodka, or wine in moderation.

Alcohol from nights out with your friends can make IBS symptoms worse, even 2-3 days after the hangover has subsided. This is because you might eat different foods during or after a night out, but also your gut lining can be more sensitive for a few days due to the alcohol.

Travelling to a weekend away can make your gut symptoms worse due to a change in your eating and bathroom routines. You might feel nervous about the unknown situations like sharing a bathroom with mates. And this stress can cause your digestion to play up even more.

What should I do if I get IBS symptoms during an event?

If symptoms start:

• Have a discreet phrase ready: “Just need to grab something from my bag” or “Back in a sec”.

• Know the nearest toilets when in a new place.

• Carry any medication you use for pain or diarrhoea relief.

How can I manage IBS-related anxiety?

Anxiety about symptoms can make IBS worse.

• Practise deep breathing for 1–2 minutes before a match or night out.

• Share your situation with one trusted friend so you have support if needed.

• Focus on small wins. One symptom-free training session or a relaxed evening with friends is a step forward.

When should I see a doctor?

Get medical advice if you have:

• Unexplained weight loss

• Blood in your stool

• A change in bowel habit lasting more than a few weeks

• Severe or worsening pain

A GP can rule out other causes and help you access specialist dietary support.