Living with Irritable Bowel Syndrome (IBS) can be challenging. But I've learned a lot about managing symptoms through diet, from my work with clients. I want to share some insights on foods that can trigger discomfort and worsen IBS symptoms. Let's dive into what you might want to avoid to feel better!
People with IBS find that avoiding foods with gluten, FODMAP and lactose can reduce their symptoms.
What is IBS?
Irritable Bowel Syndrome, commonly known as IBS, affects at least 1 in 10 people worldwide (1). However, in recent times, it is viewed as a gut-brain disorder (2). It can cause symptoms like bloating, diarrhea, constipation, and abdominal pain (3,4).
5 foods to avoid with IBS:
There is no one-size-fits-all solution for managing IBS. But one of the key strategies that can help is identifying and avoiding trigger foods. Here's a list of 5 common foods to avoid that will help manage your symptoms of IBS.
1. FODMAPs:
Ever heard of FODMAPs? FODMAPs, stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (5). They're sneaky carbs that ferment in your gut and cause all sorts of havoc for IBS. Onions, garlic, certain fruits, and some grains are high in these troublemakers.
If you're struggling with IBS, a low-FODMAP diet might be a game-changer.
However, do not follow a FODMAP diet with consulting your doctor or dietitian. Common high-FODMAP foods to avoid include:
• Wheat:
You might not know it, but wheat and its products—like bread, pasta, and cereals—are packed with fructans. Now, fructans are pretty special because they act as prebiotics (6), which means they're like fertilizer for the good bacteria in your gut. They help keep your digestive system balanced and healthy.
However, here's the twist: while fructans are generally beneficial for gut health, they can be a bit tricky for people with Irritable Bowel Syndrome (IBS). For many IBS sufferers, eating foods high in fructans can cause uncomfortable symptoms such as bloating, gas, and abdominal discomfort.
Another reason for these symptoms could be if you have non-celiac gluten sensitivity (NCGS, 7). Download our gluten-free guide.
• Dairy:
Milk, cheese yoghurt and other dairy products have lactose, the milk sugar. The content of lactose varies from one product to another. It's a tough one for many IBS sufferers, whether it's the lactose or just the dairy itself causing trouble (8). Additionally, milk, cheese, and yogurt can bring on gas, diarrhea, and those awful belly pains. Lucky for us, there are tons of dairy-free options these days—like oat milk, almond milk or lactose-free products—that still give you that creamy fix.
Instead of completely avoiding dairy, try taking low-fat dairy products. Some probiotics are also known to manage IBS symptoms. Why not include other probiotic foods like kefir, kombucha, kimchi, sauerkraut or pickles for a healthy dose of good bugs?
• Fructose- Fruits with high FODMAP:
Fruits are rich in fructose which comes under the list of FODMAPs. Apples, pears, and watermelon are some of the fruits to limit (8). To manage your digestive health, consider limiting these high-fructose fruits.
Instead, opt for smaller portions of fruits that are lower in FODMAPs. Experiment with different fruits in small amounts. This can help you determine which ones are better tolerated by your body.
• Certain vegetables:
Vegetables such as onions, garlic, leek asparagus, peas and cauliflower are high in FODMAP. If you're trying to manage symptoms like bloating or gas, you might want to consider limiting these high-FODMAP vegetables in your diet.
Interestingly, a study on children, eat low FODMAP foods reduced their stomach pain (9).
When you're cutting back on certain vegetables, it's important to remember to incorporate other sources of fiber into your diet. Fiber is like fuel for your gut. To ensure you're getting all the essential nutrients your body needs, look for alternative sources of fiber such as:
Whole grains like brown rice, quinoa, and oats
Fruits such as berries, apples, and bananas
Nuts and seeds like almonds, chia seeds, and flaxseeds
Lentils like masoor dal or moong dal.
2. Carbonated Drinks:
A bubbly drink can be so refreshing, but it can also fill you up with gas—definitely not the best for IBS. All those bubbles can lead to bloating and discomfort, which is the last thing you need. Stick with still water or soothing herbal teas to keep hydrated without the added fizz.
Additionally, the high sugar content in many sodas can mess up your gut microbiota. Learn about how eating excess sugar can affect your health. Furthermore, many carbonated beverages, labelled as "diet" or "zero calorie" may contain artificial sweeteners or polyols. These can worse digestive issues in people with IBS. Steer clear of them!
3. Fried and Greasy Foods:
Who doesn't love a good fry-up? Sadly, fried foods are pretty harsh on your tummy, especially if you have IBS. All that grease can lead to bloating, cramps, and just general discomfort.
If you're craving that crunch, try baking or grilling your food instead—it's a lot gentler on your gut. Use healthier fats like rice bran oil, olive oil to cook food.
4. Spicy Foods:
Foods that contain chili peppers and hot sauces, can be a major trigger. In that case, such foods are best to avoid with IBS. For instance, capsaicin in these foods can irritate the gastrointestinal lining, causing more discomfort.
If you enjoy spicy flavors, consider using milder spices or herbs as alternatives.
5. Artificial Sweeteners:
Sugar-free gum, candies, and some diet products have added artificial sweeteners, such as sorbitol, mannitol, and xylitol. The low-calorie sweeteners, affect the gut microbiota and increase your blood sugar levels (10, 11).
Additionally, they can have a laxative effect, leading to diarrhea in some IBS sufferers. Therefore, it is crucial to check food labels for the presence of these artificial sweeteners. Choose products without these artificial sweeteners. Find out how much sugar you can eat in a day.
A gut imbalance can cause inflammation. Moreover, inflammation is linked with irritable bowel syndrome (IBS, 12). Therefore, consider including an anti-inflammatory diet.
Gluten-Free Vegan and Indian Breakfast Options:
If you're into gluten-free and vegan breakfasts with a spicy twist, here are some options for you.
1. Chia Seed Pudding:
Check our chia seed pudding recipe.
2. Millet Upma:
Ever tried millet upma? It's a hearty dish where millet meets sautéed veggies like bell peppers, peas, and carrots. Spice it up with mustard seeds, curry leaves, turmeric, and a splash of lemon juice.
3. Masala Oats:
Spice up your gluten-free oats by cooking them with tomatoes, carrots and a pinch of pepper for spiciness. Add a sprinkle of cumin, coriander, and garam masala for that authentic Indian taste.
4. Gluten-Free Vegan Roti with Avocado Dip:
Make gluten-free rotis using gluten-free flour like jackfruit flour. Pair them with a creamy avocado dip seasoned with lemon juice, salt, and pepper. It's a delicious twist on a traditional favorite.
5. Add Probiotics to Your Diet:
Many studies show that probiotics can reduce bloating and abdominal pain in IBS patients. However, not all probiotics are the same. Read our 5 step guide to choose the right probiotic.
Looking for more recipes, check out 7 gluten-free, vegan breakfast recipes.
Conclusion:
While IBS can be challenging to manage, dietary choices play a huge role in managing symptoms. Therefore, avoiding these 5 foods with IBS can help you improve digestive health.
Sign up for our 3-week online Gut health course to understand how the right foods can optimize your gut health. A healthy gut will make you feel energized and manage your health issues.
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