Is your digestive system so temperamental it makes you afraid to travel? Or perhaps your unpredictable bowel movements always keep you within close range of a restroom. If these are familiar occurrences in your life, you may have irritable bowel syndrome (IBS).

"IBS is a common intestinal disorder that causes abdominal cramps, diarrhea, gas, bloating and constipation," explains Dr. Valentine Millien, a gastroenterologist at Houston Methodist. "With treatment, you can manage IBS symptoms and get back to the activities you enjoy. Unfortunately, many people with IBS don't seek care because they're embarrassed about their symptoms."

What causes IBS?

IBS is thought to occur due to disruptions in the delicate interplay among the nerves, hormones and electrical activity that link the bowel and the brain.

"There's a powerful connection between the brain and stomach — think about the butterflies you feel before making a speech or the bellyache that might come on during a heated argument," explains Dr. Millien. "With IBS, pain sensors in the colon are more sensitive than normal, causing them to respond strongly to stimuli that don't affect most people."

(Related: Should You Do a Gut Microbiome Test?)

The symptoms of IBS include:

• Abdominal pain and cramping
• Bloating and gas
• Changes in the appearance or frequency of bowel movements, such as diarrhea and constipation
• Mucus in the stool
• Straining, urgency or a sensation of incomplete evacuation during bowel movements

There's no specific test to detect IBS. Instead, doctors typically diagnose the problem by ruling out conditions with similar symptoms, such as Crohn's disease and ulcerative colitis. A colon X-ray or colonoscopy may be useful during diagnosis.

IBS self-care: Steps to help you find relief

Although antidiarrheals and laxatives may ease symptoms, they are not a long-term solution. Try these tips instead:

See your physician as soon as symptoms appear. Your physician will know which treatment course is best for you. And since the signs of IBS may mimic those of a serious disease, it's important to rule out any underlying disorder.

Write down the foods that seem to bring on symptoms. Once you identify the foods that trigger symptoms, scale back your intake. Common culprits are dairy products, caffeine, beans, cabbage, fat and alcohol. Remember that many triggering foods contain needed nutrients, so be sure to make healthy substitutions. "Keep a record of your findings and bring those notes to your next doctor visit," adds Dr. Millien. (Related: 5 Tips for Keeping a Symptom Diary for Digestive Problems)

Adjust your eating habits. Since large meals often cause cramping and diarrhea, try eating a few small meals throughout the day instead of three large courses. Also, limit spicy foods.

Control tension levels. "Because of the brain-bowel connection, high stress levels can trigger IBS symptoms," Dr. Millien says. "To unwind, go for a daily walk, talk with a friend, dust off an old hobby or listen to music."

Return to your physician if symptoms persist. If the steps above don't provide enough relief, your doctor may prescribe antispasmodics for relief. In severe cases, antidepressant medication may help soothe distress. (Related: 7 Signs It's Time to See a Gastroenterologist)