Foods To Avoid If You Have IBS

According to the American College of Gastroenterology, roughly 10 to 15 percent of adults in the United States may suffer with Irritable Bowel Syndrome (IBS). Currently, only around 7 percent of the population have been diagnosed with the disease.

IBS symptoms include stomach pains, bloating, diarrhea, and constipation. These symptoms can be managed through medication and by adopting the right diet.

Unfortunately, different foods trigger IBS symptoms in different people. By cutting potential triggers out of your diet one at a time, you can identify which foods aggravate your symptoms. Here is a list of the most common offenders:

1. Gluten

Gluten is a plant protein found in grains such as wheat, barley, and rye. One recent study involving IBS patients suggests that cutting out gluten can improve symptoms for around 50 percent of people. When consumed, it can cause diarrhea symptoms.

2. Dairy

It is thought that around 70 percent of people of western origin are intolerant to dairy. While this may only cause minor issues in some, consuming dairy can worsen symptoms in people with IBS. Dairy products contain fat, which enhances diarrhea symptoms in those with digestive disorders.

3. Chocolate

Chocolate, sadly, can trigger IBS symptoms. While chocolate itself is not an issue, most chocolate and other candies contain dairy, excess fat, caffeine and sugar – all of which are known to cause a worsening of symptoms.

4. Insoluble Fiber

Getting enough fiber is important for gut health. However, eating too much insoluable fiber can aggravate symptoms in people with IBS. This type of fiber doesn’t break down as it travels throughout the digestive tract. It’s found in unrefined whole grains, vegetables and fruit.

5. Caffeine

Caffeniated drinks like coffee, black tea, energy drinks, and some sodas can worsen IBS symptoms because caffiene stimulates the digestive system. This stimulation often brings on diarrhea.

6. Processed Food

Processed foods like pre-made meals, sandwich meats, and fried foods are bad news for your overall health. In addition, their fat, salt, sugar and preservative content makes them potential triggers for IBS sufferers. Avoid these foods or keep consumption to an absolute minimum.

7. Artificial Sweeteners

Artificial sweeteners can be found in diabetic foods, diet drinks, gum, candy, and many processed foods. These foods are best avoided due to the laxative effect artificial sweeteners like aspartame and sucralose can have on the gut.

8. Alcohol

Alcohol is a known gastrointestinal irritant, even in people who do not have an inflammatory bowl disease. It’s both dehydrating and poorly digested. Additionally, beer contains gluten and most mixed drinks and wine have high sugar content – all of which is problematic for those with IBS. Due to this, alcohol consumption is best avoided or kept to an absolute minimum.

9. Onions and Garlic

Digesting onions and garlic can be difficult for people who suffer with IBS. Consuming too much of either food may cause bloating, cramping or constipation. Keeping consumption to a minimum can help you manage symptoms.

10. Cauliflower and Broccoli

Broccoli and cauliflower may be superfoods to those with normally functioning digestive systems, but can cause issues for those with IBS. These foods are similar to onions and garlic, in that they often cause constipation or bloating. Some IBS sufferers find broccoli and cauliflower easier to digest when they are soaked to remove starches, or heavily cooked.

11. Beans

Beans and certain legumes like peas and lentils can cause cramping and bloating in people with IBS. This is thought to be the result of compounds known as oligosaccharides found in these foods, which can be difficult to digest.

Seek Dietary Advice

It is worth seeking advice from your doctor or a certified nutritionist if you are considering dietary changes. Making any sudden dietary change can upset your health and aggravate gastrointestinal symptoms, which is the last thing you want as an IBS sufferer.

While trying to identify dietary triggers, it is best to cut out one potential problem foods one at a time. Otherwise, you may not be able to pinpoint which foods were aggravating your symptoms.