Foods to Avoid with IBS: A Comprehensive Dietary Guide Based on Research
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 30, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 30, 2024Table of Contents
IBS is a common gut disorder affecting millions globally. It can cause symptoms like tummy pain, bloating, and changes in bowel habits. What causes IBS? We don’t know exactly. But each person can experience it differently. A critical part of managing IBS is knowing how food affects your symptoms.
In this blog, we’ll delve into the common foods that cause IBS symptoms. We’ll also discuss safe foods for people with IBS. Plus, we’ll share healthy tips, meal plans, and lifestyle tweaks that can help you manage IBS. By knowing what foods help and harm, you can help manage your symptoms. Remember, taking control improves your life!
Now, let’s get a closer look at common foods that give you IBS flares. Each one has potential downsides, but also healthier alternatives. Ready to dive into it?
How about insoluble fiber? It’s in plant-based foods like whole grains, fruits, and veggies. And it’s vital for decent digestion. But it can make some people’s IBS symptoms worse.
Insoluble fibers are found in the following:
What if foods high in insoluble fiber upset your gut? You may want to try other fiber sources that are kinder to IBS. Such as:
Gluten is a protein found in grains like wheat, rye, and barley. For some people, gluten may flare up their IBS.
Gluten sensitivity and IBS both bring on belly pain and bloating. But they’re not the same and need different handling. That’s why you must check with a healthcare professional if you have gluten sensitivity or IBS before you change your diet.
Does gluten spike your IBS symptoms? You can still enjoy food. Substitute with gluten-free options like:
Did you know ?
Dairy can be troublesome for people with IBS. The lactose in it may upset the gut.
Lactose is a natural sugar in dairy products. Some folks find it hard to digest. It can result in IBS flares. But remember, lactose intolerance is different from IBS. You need to figure out which one you have before changing your meals.
If dairy gives you problems, try lactose-free or dairy substitutes, like:
Fried foods are often fatty and may be hard on the digestive system, causing IBS flares in some people.
High-fat foods can lead to IBS symptoms. These include diarrhea, bloating, and stomach upset. You might want to lower your fried and fatty foods intake to ease your symptoms.
Instead of frying, why not cook more healthily? Try:
Beans and legumes pack heaps of protein and fiber. But they can cause IBS flares in some people due to a compound named oligosaccharides.
The oligosaccharides in beans and legumes are tough to digest. So, they lead to gas production and heightened IBS symptoms.
If beans and legumes unsettle your gut, you could try these other protein sources:
Caffeine can act as a gut stimulant. This could link it to triggering IBS flares.
Drinks like coffee, tea, and soda have caffeine. These can up gut movements, leading to more IBS symptoms. One way to improve your condition? Limit your caffeine.
If you need a caffeine-free drink, consider options like:
Processed foods often contain additives and preservatives. These can trigger your IBS.
Many processed foods have added sugars, salts, fats, and artificial ingredients. These can sway the balance of gut bacteria and spark off IBS symptoms. Eating fewer processed foods may lessen your symptoms.
Instead of biting into processed snacks or meals, why not try whole, real foods? Like:
Artificial sweeteners take the place of sugar in many processed foods. But they can disturb digestion and create worse IBS symptoms.
Your body can have trouble absorbing sugar substitutes. It can lead to gas, bloating, and diarrhea, especially in those with IBS.
If sugar-free sweeteners rile your IBS, why not use natural alternatives? Like:
Some chocolate types can make your IBS symptoms worse. Their high fat, sugar, and lactose content, not forgetting caffeine, can provoke IBS.
Milk chocolate and white chocolate are likely to flare up IBS thanks to the high sugar and lactose levels.
Do you love chocolate and have IBS? Try low-FODMAP options:
Alcohol consumption may worsen IBS symptoms. It can harm the digestive system and cause dehydration.
Alcohol can irritate the gut, flaring up IBS symptoms like diarrhea and bloating. Plus, alcohol can dry out the body, negatively affecting digestion.
Garlic and onions give great flavor to foods. But for persons with IBS, they can be a problem due to their FODMAPs.
Fructans, found in garlic and onions, are hard for the gut to break down. This can lead to gas and pain in people with IBS.
If garlic and onions cause IBS flares, think about using different flavorings. Like chives, green onions (the green parts only), or herbs such as basil, parsley, rosemary.
Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts can stir up IBS symptoms. Because of how your body digests them.
When your body processes cruciferous veggies, you can get gassy and bloated. This can cause discomfort even for those without IBS.
Are you bothered by cruciferous veggies? You could opt for low-FODMAP alternatives:
Here’s your quick guide to which foods to shun and what options are safer:
| Foods to Avoid | Better Choices |
|---|---|
| Insoluble fiber | Soluble fiber-rich foods |
| Gluten | Gluten-free alternatives |
| Dairy | Lactose-free or dairy alternatives |
| Fried foods | Healthier cooking methods |
| Beans and legumes | Alternate protein sources |
| Caffeinated drinks | Non-caffeinated beverages |
| Processed foods | Whole, unprocessed foods |
| Sugar-free sweeteners | Natural sweeteners |
| Chocolate (high fat/sugar) | Low-FODMAP chocolate alternatives |
| Alcohol | Alcohol alternatives in moderation |
| Garlic and onions | Low-FODMAP flavorings |
| Cruciferous vegetables | Low-FODMAP vegetables |
Indian food is famous for its spiciness. Based on some studies and my observations, spicy foods might aggravate certain gastric conditions like irritable bowel syndrome (IBS). I highly recommend that people with IBS must avoid eating spicy foods.
Dr. Siddharth Gupta, MD
A balanced diet is key to good health. And it’s super essential for people with IBS. Meal planning helps make sure you get the right mix of nutrients, plus avoid trigger foods.
Going for low-FODMAP foods can help ease IBS symptoms. Want some ideas for every food group?
These fruits are great options:
These veggies are safe choices:
These grains make good choices:
Also Read: Foods to Avoid When Taking Bisoprolol: A Research-Based Guide to Your Diet
Protein is an essential part of all diets. Especially so for IBS sufferers.
Lean protein options to consider:
If you’re vegetarian, these proteins are great:
Eating out with IBS can be hard. But it doesn’t have to be. Follow these tips at your local eatery:
Coupled with diet changes, consider making these tweaks to your day-to-day routine to help with IBS:
Here’s a short round-up of strategies you can use for IBS:
| Helpful Strategies for IBS |
|---|
| Choose low-FODMAP foods |
| Opt for high-quality protein sources |
| Be mindful when dining out |
| Implement lifestyle changes |
Based on my experiences, patients with irritable bowel syndrome (IBS) must avoid the FODMAPS diet. It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These food groups may produce gas and might increase fluid in the bowel which leads to bloating. Additionally, they might also lead to diarrhoea, pain, etc.
Dr. Rajeev Singh, BAMS
Managing IBS can be tricky. But you can make a big difference by knowing what foods to keep away from. And by going for healthier alternatives. Remember that triggers differ for each person. So it’s key to pay attention to your own body and adjust well. By taking charge of what you eat, and with lifestyle changes, you can better handle your IBS. And enjoy a healthier and happier life, indeed!
Common IBS food triggers can include insoluble fiber, gluten, dairy, fried foods, beans and legumes, drinks with caffeine, processed items, sugar-free sweeteners, chocolate, alcohol, garlic and onions, and veggies from the cruciferous bunch.
Consider low-FODMAP fruits, veggies, grains, lean proteins, and plant-based proteins if you have IBS.
Triggers can differ, but usual ones can be certain foods, stress, gut illnesses, improper sleep routine and lifestyle factors.
Standard IBS food triggers can include insoluble fiber, gluten, dairy, fried foods, beans and legumes, caffeinated drinks, processed stuff, sugarless sweeteners, chocolate, alcohol, garlic and onions, and cruciferous veggies.
During an IBS flare, go for low-FODMAP fruits, veggies, grains, lean proteins, and plant-based proteins. Choose based on your symptom type (diarrhea or constipation).
Try low-FODMAP foods and drink lots of water. Also, focus on stress-relievers such as meditation or deep breaths.
The worst picks for IBS can vary by person. But they often include insoluble fiber, gluten, dairy, fried items, beans and legumes, caffeinated drinks, processed foods, sugar-free sweeteners, chocolate, alcohol, garlic and onions, and cruciferous veggies.
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