Irritable bowel syndrome (IBS) is a chronic digestive system disorder that causes abdominal pain and discomfort. An IBS attack usually happens after eating certain foods, known as triggers. In addition, people with this chronic condition also experience bloating, constipation, and diarrhea. For those suffering from irritable bowel syndrome, here are 8 IBS foods to avoid.
- IMPROVE & STABILIZE YOUR DIGESTIVE SYSTEM. Defend against stomach bloating, flatulence gas, explosive diarrhea, painful stomach upset, constipation, excessive burping belching sour stomach and poor digestion.
- RELIEF FROM PROBLEMS CAUSED BY PAINFUL SYMPTOMS. Problems caused by those painful symptoms including IBS Irritable bowel syndrome, Acid Reflux GERD, Gastritis and Crohn’s Disease.
Top IBS Foods to Avoid
All fried and fatty prepared foods
The fats in fried and processed foods cause solid colon contractions, resulting in stomach pain and diarrhea. Be aware of the fried foods consumed daily, including French fries, meats, eggs, and pastries. Also, avoiding all fast foods, butter, margarine, and fatty sauces would be wise. Limiting or, better yet, eliminating fat can make a big difference when it comes to IBS flare-ups.
Spicy Foods
One of the most asked questions among IBS sufferers is (what is the best diet for irritable bowel syndrome?) My answer is always any diet that does not contain chili peppers. The capsaicin in chili peppers is problematic because it causes the large intestine to spasm, which results in diarrhea and abdominal discomfort. Therefore, it is crucial to eliminate spicy foods from any irritable bowel syndrome diet plan. Although I recommend stopping all spicy foods, if you must have them, do so in moderation.
Alcohol and Caffeinated Beverages
Most people who suffer from IBS consume caffeinated beverages and alcohol daily. Therefore, if you are one of those people, stop now! Alcohol and caffeine are considered IBS-trigger foods. Some people find that adding plenty of water to coffee and teas helps lessen the effects of stimulant beverages on their IBS. Nevertheless, this is not the case for everyone.
Artificial Sweeteners
Many artificial sweeteners contain mannitol and sorbitol, which have mild laxative properties. Too many foods and drinks containing these sweeteners can result in excess intestinal gas and some cases, diarrhea. Do your absolute best to avoid them as much as possible. If you chew gum excessively, reducing or eliminating it can help because gum and chicklets contain mostly artificial sweeteners. If you must chew, read the packages’ labels to ensure you are not purchasing items containing those problematic sweeteners.
Fermented Foods
It is no secret that fermented foods cause uncomfortable flatulence. Therefore, avoid eating sauerkraut, vinegar, tempeh, kimchi, cider, beer, wine, cultured milk, and yogurt. Also, avoid foods in the cabbage family, such as turnips, broccoli, cauliflower, and Brussels sprouts. Other IBS foods to avoid include legumes, such as lentils, chickpeas, and beans. Garlic and onions should also be limited.
Insoluble Fiber-Rich Foods
Insoluble fiber irritates the intestines and causes digestive issues. Therefore, eating certain cereals rich in this fiber can cause bloating, loose stools, diarrhea, and intestinal pain. Insoluble fiber-rich foods include whole corn, bulgur, whole-wheat pasta, wheat bran, whole wheat, multi-seed bread, flaxseed bread, and multi-seed cereals, to name a few.
Red Meat
The body tends to take longer to digest red meat, which causes it to stay in the stomach and intestines longer than usual. As a result, digestive issues can arise, such as intestinal pain. Therefore, people with irritable bowel syndrome should avoid eating red meat and adopt a plant-based diet. Create an IBS diet chart and leave the following foods off it. Foods like sausage, pork chops, minced meats, and ham should not be eaten by anyone suffering from IBS.
Dairy Products
Dairy products contain fat, lactose, seroproteins, and casein, which can irritate the stomach of some individuals, causing constipation or diarrhea. Therefore, avoid or limit the use of anything dairy, including cheeses. Almond, soy, and untreated goat milk should be used instead.
Frequently Asked Question
I’ve tried fundamental dietary changes with limited success. Are there more advanced strategies?
Yes! Consider these approaches:
The Low-FODMAP Diet: A more restrictive elimination diet with multiple phases. Work with a dietitian specializing in IBS for best results.
Specialized Probiotics: Some strains seem particularly beneficial for IBS. Always consult your doctor before starting probiotics.
Gut-Directed Hypnotherapy: This mind-body technique can be effective, significantly, when dietary changes alone don’t help.
What’s the role of stress in IBS flare-ups, and how can I manage it?
Stress significantly impacts IBS. The gut-brain connection is powerful! Here’s how to manage it:
Mindfulness & Meditation: Proven to reduce IBS symptoms. Apps like Headspace or Calm can help.
Cognitive Behavioral Therapy (CBT): Helps change how you perceive and react to gut sensations.
Regular Exercise: Even moderate exercise decreases stress and aids gut health.
Prioritize Sleep: Poor sleep worsens IBS symptoms—target 7-8 hours of restful sleep per night.
What medications are available when lifestyle changes aren’t enough?
Several medications target specific IBS symptoms:
Antispasmodics: For pain and cramping.
Antidiarrheals or Constipative Agents: Depending on your primary IBS type (IBS-D or IBS-C).
Anti-anxiety/Anti-Depressants: Can help IBS and mood, which often co-occur.
Specific IBS Medications: Linaclotide, lubiprostone, and others are options for some patients.
Necessary: Always discuss medication options and suitability with your gastroenterologist.
How do I know if I have SIBO (Small Intestinal Bacterial Overgrowth) and IBS?
SIBO and IBS have overlapping symptoms, making diagnosis tricky. Tests like a hydrogen/methane breath test can help determine SIBO. However, SIBO treatment can sometimes improve IBS symptoms even without a positive test. Discuss this with your doctor.
Are there alternative or complementary therapies for IBS?
While scientific support varies, consider exploring:
Acupuncture: Some studies show a mild benefit.
Peppermint Oil: May provide temporary relief of gas and bloating.
Yoga: Gentle yoga might aid in stress reduction and, therefore, IBS symptoms.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. It would be best to not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- Rome IV Criteria for IBS: https://theromefoundation.org/rome-iv/
- PubMed: https://pubmed.ncbi.nlm.nih.gov/
- Cochrane Library: https://www.cochranelibrary.com/
- International Foundation for Gastrointestinal Disorders (IFFGD): https://www.iffgd.org/
- American Gastroenterological Association (AGA): https://www.gastro.org/
- Low FODMAP Diet: Resources specifically about this diet can be found on websites like Monash University (https://www.monashfodmap.com/
Last update on 2024-04-18 / Affiliate links / Images from Amazon Product Advertising API