8 Foods That Trigger IBS and How to Avoid Them

Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects the large intestine. Symptoms can vary but often include abdominal pain, bloating, gas, diarrhea, and constipation. It's estimated that around 15% of Americans experience IBS, and while its causes are not entirely understood, certain foods are known to worsen symptoms. Managing your diet is one of the most effective ways to control IBS. Here's a look at some common food triggers that people with IBS might want to avoid.

1. Gluten

Gluten is a protein found in grains like wheat, barley, and rye. While some people are diagnosed with celiac disease, an autoimmune condition triggered by gluten, others may have a non-celiac gluten sensitivity that leads to IBS symptoms such as diarrhea and bloating. Studies have shown that gluten-free diets can improve IBS symptoms in many individuals.

2. Caffeine

Caffeine, often consumed in coffee, tea, energy drinks, and sodas, can stimulate the gastrointestinal system, worsening IBS symptoms, especially for those prone to diarrhea. Caffeinated drinks increase bowel movements and can cause discomfort, including abdominal cramping.

3. Alcohol

Alcohol is another common trigger for IBS, as it can irritate the digestive system and lead to dehydration, which worsens symptoms like constipation. Beer can be particularly troublesome because it contains both alcohol and gluten. Mixed drinks with sugary mixers also pose a risk, as sugar can be difficult to digest.

4. Dairy

Dairy products can be problematic for many people with IBS, especially those who are lactose intolerant. Lactose, a sugar found in milk, can be hard to digest, leading to gas, bloating, and diarrhea. Even those without lactose intolerance may find that high-fat dairy products trigger IBS symptoms.

5. Sweeteners

Many artificial sweeteners, such as sorbitol, mannitol, and aspartame, are poorly absorbed in the digestive tract, causing gas and diarrhea in people with IBS. These sweeteners are often found in sugar-free candies, gum, and diet drinks. Even natural sweeteners like honey and agave syrup can be problematic because they contain high levels of fructose, a sugar that can trigger IBS symptoms.

6. Spicy Foods

Spicy foods can aggravate IBS symptoms. Ingredients like chili peppers contain capsaicin, which can irritate the stomach lining and lead to abdominal pain, cramping, and diarrhea. A study found that individuals who ate spicy foods frequently were more likely to have IBS.

7. Certain Fruits and Vegetables

While fruits and vegetables are an important part of a healthy diet, some can worsen IBS symptoms due to their high levels of fructose or insoluble fiber. Apples, pears, cherries, and stone fruits like peaches are common triggers because they contain fructose, which can be hard to digest. Similarly, cruciferous vegetables like broccoli, cauliflower, and cabbage can cause gas and bloating. Steaming or cooking these vegetables instead of eating them raw can make them easier to tolerate.

8. Fried and Processed Foods

Fried and processed foods are often high in fat, which can be difficult for those with IBS to digest. Fried foods, in particular, alter the chemical makeup of the fats, making them even harder on the digestive system. Processed foods often contain additives, preservatives, and other ingredients that can trigger IBS flare-ups. Limiting your intake of fast food, frozen meals, and snacks like chips and cookies can help keep symptoms at bay.

Managing IBS With Diet

According to the experts, one of the most effective strategies for managing IBS symptoms is to adjust your diet. A popular approach is following a low-FODMAP diet. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates found in many foods that can be difficult for some people to digest. These sugars ferment in the gut, causing symptoms like gas, bloating, and diarrhea. Common high-FODMAP foods include certain fruits, vegetables, dairy, and grains.

Many people with IBS find relief by reducing their intake of high-FODMAP foods and instead opting for low-FODMAP alternatives, which are gentler on the digestive system. However, since FODMAPs are found in a wide range of foods, it's important to identify which specific ones are your personal triggers.

Remember that IBS triggers vary from person to person. While some people may react strongly to gluten, others might have no issues with it but struggle with dairy or spicy foods. Working with a healthcare professional or dietitian to find the right diet for your individual needs can help you better manage your IBS and improve your overall quality of life.

References: Top Foods to Avoid With IBS | 12 Foods to Avoid with IBS