Irritable bowel syndrome (IBS) is an uncomfortable, sometimes painful, medical condition that causes digestive symptoms. Though these vary from person to person, most people with IBS find that certain foods cause bloating, cramping, gas, nausea, and changes in bowel movements. Doctors generally instruct people with IBS to increase soluble fiber and decrease insoluble fiber.
Triggering foods tend to vary depending on the individual, but there is a list of products that are most likely to be the culprits. Identifying and avoiding triggers and finding alternatives is the best way to manage this chronic condition.
Fried foods cause inflammation in the gut and are not good for anyone's digestive system, but especially not for a person with a spastic colon. The high fat content in fried foods is the most likely culprit, and foods like french fries and donuts should be avoided or consumed in small amounts. Of course, these kinds of foods play a huge role in the standard American diet (SAD) and contribute to obesity, high cholesterol, and diabetes. Preparing baked, grilled, or air-fried versions of popular fast foods can combat cravings.
Many people—not just those with IBS—experience discomfort after eating dairy. Lactose intolerance is the inability to digest the natural sugar in milk, leading to symptoms almost identical to IBS. Milk is high in fat, which can cause irritation, diarrhea, and other IBS symptoms. Almond, coconut, rice, and hemp milk can replace dairy milk in many recipes, and plant-based soy cheeses or tofu can be a delicious and nutritious addition to meals. Lactose-free milk and dairy products may also be a viable option. Butter contains low amounts of lactose and feta and brie are hard cheeses with low FODMAPs that may pose no problems. FODMAPS are fermentable carbs that are poorly digested.
You may want to rethink that greasy slice of pizza. High-fat foods may trigger IBS symptoms because they slow down the movement of gas in the gut. As the food works its way through the gut, the colon contracts, trapping gas and fecal matter with embarrassing results. People with IBS should avoid fatty meat as much as possible, opting for leaner proteins like poultry and fish instead. These whole foods are better options than low-fat processed foods, which can contain more sugar. Creamy sauces and rich desserts are no-gos, too, but avocadoes and nuts are healthy sources of fat.
Red meat, including ground and roast beef, hamburgers, hot dogs, steaks, ham, bacon, and salami, is difficult to digest and can trigger IBS symptoms. These animal products lack fiber and have low water content, which can lead to contractions in the colon. Processed meats like sausages also contain additives and nitrates that can aggravate an already sensitive gut. Again, folks with irritable bowel syndrome tend to tolerate chicken, turkey, seafood, and plant-based foods like tempeh better. If you cut red meat out of your diet, be sure to get your iron from other sources, such as leafy greens.
Gluten intolerance affects more than just people with Celiac disease, which is a serious allergy to the protein. Many people find gluten, a protein found in various ingredients, most commonly wheat and barley, difficult to process. Though IBS and Celiac disease can be mistaken for one another, the symptoms caused by the former are unrelated to the immune system. Avoiding gluten requires reading a lot of food labels, but there are many gluten-free options available today. Gluten-free flour and bread mean you don't have to rule out baked goods, and certified gluten-free oats keep cozy oatmeal on the breakfast table.
In addition, rice and quinoa are versatile grains providing alternatives to regular pasta. Watch out for barley-derived ingredients, such as malt products, if you're on a strict gluten-free diet.
Caffeine is a well-known gastrointestinal stimulant that speeds up peristalsis, the muscular contraction and relaxation of the GI tract that pushes food through the body. Some studies suggest women are more prone to IBS as a result of caffeine consumption. Beverages such as coffee, energy drinks, soft drinks, and black or green tea have enough caffeine to irritate the digestive system quickly, as do some over-the-counter analgesics. Though caffeine has numerous health benefits, as well, people with IBS should seek alternatives such as herbal teas. Even decaf coffee can pose an issue because it leads to the production of gastrin, which stimulates bowel movements.
Despite the many health benefits attributed to the dark variety, chocolate is a common trigger for IBS symptoms, as well as other conditions such as migraines. While small amounts (about an ounce) of chocolate are unlikely to cause serious side effects, too much can disrupt the digestive system. Milk chocolate, which is mixed with cocoa butter and sugar, is usually more problematic than very dark chocolate. Chocolate also contains caffeine.
Alcohol is another gut stimulant that, once consumed, will move things along quicker than desired, causing distention or other IBS symptoms. Alcohol disrupts the absorption of nutrients in the small intestine, and these partially digested substances cause havoc when they interact with bacteria in the colon.
Soda-based cocktails can exacerbate these symptoms because of the added carbonation. Beer combines alcohol with carbonation and gluten and could be the worst option unless you can source gluten-free beer. People with and without IBS should consume alcohol only in moderation to keep diarrhea at bay. If you have IBS, you may be able to occasionally enjoy distilled alcohol.
Beans are an excellent source of heart-healthy plant-based protein; they are an especially significant part of many vegan and vegetarian diets. People who face digestive complaints, however, may need to reduce their consumption of pulses like chickpeas, as they are high FODMAP foods that tend to cause bloating, gas, and cramping. Given their nutritional profile, many people seek ways to work around these drawbacks. Soaking beans overnight or cooking the beans in pressure cookers can help remove the compounds that cause gas, and cooking at higher heat can also make a difference.
It's also a good idea to remove the foam from cooking lentils. Soy, black, fava, kidney, and navy beans should be avoided as they contain high amounts of fructans, which can cause excessive bloating. Monitor your reaction to canned beans and legumes, too. Bean sprouts should be fine.
Allium vegetables include garlic, onions, and leeks. They are high-FODMAP foods that can cause digestive upset in some individuals with IBS. You can incorporate these flavors without trouble by using garlic-infused oil or opting for only the green part of scallions. Fresh and dried chives offer oniony and garlicky notes. Leek greens get the green light, too if you stick to about half a cup.
There are mixed opinions on citrus fruits. Some suggest that oranges, grapefruits, and lemons are acidic and can be harsh on the digestive system, potentially leading to acid reflux, heartburn, and discomfort for individuals with IBS. Other experts say that citrus fruits are low-FODMAP foods that may be better for people with IBS than high-fructose fruits like apples. In cases like these, it's best to isolate foods with question marks and see how your body reacts to them.
Broccoli, cauliflower, cabbage, kale, and Brussels sprouts are known for being nutritious, but they all tend to cause gas and bloating, especially when consumed raw. Cruciferous vegetables are high in sulfur and produce smelly hydrogen sulfide when broken down in the colon. They also contain a compound called raffinose, which humans cannot break down, so it passes through the stomach and small intestine undigested. When raffinose enters the colon, the organ works harder to break it down, leading to bloating and gas. Massage kale with seasoning or oil before consuming, or cook your brassicas by steaming or roasting.
Alternatively, try a little fermented kimchi or sauerkraut or opt for lower FODMAP cruciferous veggies such as turnips or radishes.
Spicy foods, often flavored with ingredients like chili peppers and hot spices, can be a trigger for IBS symptoms. The capsaicin found in these foods can have health benefits such as curbing acid production and preventing ulcers in the stomach, but they may also irritate the digestive system in some individuals, causing abdominal pain or reflux. If you enjoy spicy flavors, consider milder alternatives or try herbs and seasonings that are gentler on the stomach. Ginger, for example, is a spice known for nausea relief and settling the stomach.
Foods that are in their natural state, or something close to it, are considered unprocessed or minimally processed. Think of whole foods like fruits and vegetables, whole grains, nuts, eggs, and seafood, or frozen produce. These foods can contribute to a balanced, gut-friendly diet. On the other end of the spectrum, you have ultraprocessed foods known for their negative impact on health. These products, including packaged cookies and soft drinks, remain popular because they're convenient, accessible, and are manufactured to be tasty. They have long lists of ingredients, many of which you'd be hard-pressed to find in your kitchen. These ingredients with mysterious names, including high fructose corn syrup, can do a number on your digestive system.
Artificial sweeteners, such as aspartame, isomalt, sorbitol, saccharin, and xylitol, are commonly used as sugar substitutes and found in sugar-free products, including seemingly innocuous cough medicines and throat lozenges. While these sweeteners can help reduce calorie intake, they may also harm the gut. They can alter the gut microbiome, causing bloating and diarrhea. In addition, sugar-free chewing gums give rise to more swallowed air and flatulence. Natural sweeteners like maple syrup and stevia offer a healthier alternative.
People with IBS symptoms are often told to increase their fiber intake, but there are different kinds of fiber, and some will be more suitable for your symptoms than others. Soluble fiber attracts water and slows things down in your digestive system, so it can assist with diarrhea. Foods like oranges, strawberries, blueberries, potatoes, and carrots are just some examples of low-FODMAP sources of soluble fiber. Insoluble fiber doesn't dissolve in water and bulks up stool, so it helps with constipation. Examples include leafy greens, brown rice, and blackberries. Foods like oats can contain both soluble and insoluble fiber. Your doctor might recommend supplementing with the soluble fiber,
psyllium. It has a low rate of fermentation and could relieve both constipation and diarrhea. Two tablespoons of ground linseed taken with fluids can also ease IBS symptoms.
Here are more low-FODMAP foods to test. At the farmers' market, reach for cantaloupe, grapefruit, kiwi, and unripe bananas. In the mood for something more savory? Bok choy, bamboo shoots, cucumbers, olives, and eggplant likely won't trigger IBS symptoms. Nuts and seeds are great, but avoid eating more than 15 of each kind. Lactose-free dairy items, gluten-free pastas, eggs, and hormone and antibiotic-free meat may also make it easier to stick to a gut-friendly diet.
If you've noticed that your gut responds very poorly to foods with gluten, you may want to maintain a strict gluten-free diet. Cross-contamination can occur when grains are processed, so look for oats, for example, that are certified gluten-free. In addition, educate yourself on the ingredients that are less obvious sources of gluten, such as malt vinegar.
While there are numerous foods that can trigger IBS, it's unlikely that you will be affected by all of them. Keeping a detailed food diary for at least three days will allow you to hone in on the specific foods that cause you gastric distress. You can then experiment with alternatives. Consult a registered dietitian or relevant healthcare provider for a personalized diet plan. It may be uncomfortable at first, but these professionals are used to talking about poop and gas, and you may become very familiar with the Bristol Stool Score in the process. Prioritize sleep and destressing as far as possible, and your gut will thank you.
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