Bran, uncooked fruits and vegetables, nuts and chocolate should be eliminated initially. Gradually you can add 1 food item at a time to your diet in small amounts to evaluate whether this particular food is a causative factor in your symptoms. Sometimes it is the quantity of the item consumed that initiates your IBS symptoms - ie a smaller amount would be adequately tolerated. Try to keep track of what foods seem to trigger your symptoms and avoid these foods as much as possible. Relaxation techniques may be helpful.
Exercise helps relieve tension, frustration,anger, and hostility and promotes good bowel function.
Get plenty of rest and sleep, and, if possible, try to establish a regular daily schedule for yourself. Eat the same number of meals each day. Consuming more frequent small meals at evenly spaced intervals may be helpful. Chew slowly to avoid swallowing air. Cut own on your intake of stimulants such as coffee and alcohol.