If you have irritable bowel syndrome (IBS), the foods you eat can make a difference in how you feel. Some foods can trigger symptoms, so limiting them can mean less abdominal pain, bloating, gas, and constipation.
Find out which foods may be aggravating your IBS and what you can choose instead, so you can enjoy your meals with less stress.
11 foods to avoid with irritable bowel syndrome
Dairy products
Cow's milk and other lactose-containing dairy products like yogurt, ice cream, cream cheese, and cottage cheese can trigger IBS symptoms.
Lactose is a sugar that is difficult to digest, according to Harvard Health Publishing, as well as a FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). FODMAPs are short-chain carbohydrates that can cause gastrointestinal problems.
What to eat instead : Try consuming lactose-free, oat, almond, or rice milk in your coffee. You can also try yogurts and dairy-free ice cream. Hard cheeses are also a better option than soft cheeses, as they contain less lactose.
Caffeinated drinks
Not being able to enjoy a cup or two of coffee or tea in the morning is a difficult reality for some patients with Irritable Bowel Syndrome, but caffeine is a stomach irritant that can increase diarrhea. But don't despair, sleepyheads! According to an article published in the June 2017 issue of the World Journal of Gastroenterology, caffeine can be tolerated if limited to 400 milligrams.
What to drink instead : If it's still a big no for you, there are plenty of good substitutions. Herbal teas are also great because they are like coffee. There are mushroom elixirs, and a good cup of ginger in hot water can also do the trick for energy and relief.
Fructose rich foods
Being cautious with certain fruits, drinks, and processed foods that contain high amounts of fructose, a compound in FODMAP, can help with IBS symptoms. According to food intolerance experts, it's a good idea to limit the following:
- Apples
- Cherries
- Dried fruit
- Mango
- Nectarines
- Peaches
- Pears
- Plums
- Watermelon
- Vegetables
- Artichokes
- Asparagus
- Onions
- Garlic
- Mushrooms
- Peas
Processed foods containing high fructose corn syrup, honey, agave nectar, or molasses should also be limited or avoided.
What to eat instead : Look for melon, grapes, kiwi, oranges, pineapple, strawberries, aubergines, green beans, carrots, cucumbers, lettuce, potatoes, spinach, and zucchini, which are gentler on the digestive system.
Cruciferous vegetables
Vegetables like cabbage, cauliflower, brussels sprouts, and broccoli are rich in vitamins and minerals and packed with cancer-fighting phytonutrients. But they are also rich in fructans and galactooligosaccharides. These are broken down improperly by digestion and give gas and bloating.
What to eat instead : If these foods trigger symptoms for you, you can still satiate yourself with easier-to-digest vegetables like eggplants, green beans, carrots, cucumbers, lettuce, potatoes, spinach, and zucchini.
Vegetables
Beans, chickpeas, lentils, and soybeans are sources of protein and excellent sources of minerals such as iron, magnesium, and zinc. But they are all high in fiber and contain oligosaccharides (a FODMAP compound). Which means they can cause some major bloating and gas problems.
What to eat instead: There is no real "replacement" for legumes, but you can try soaking them in water overnight to reduce gas-producing substances. And keep in mind that you can react differently to different types of legumes, so you may want to test your reaction before eliminating them entirely from your diet.
Sugar alcohols (polyols)
You may be tempted to look for sugar-free foods if you're taking care of your weight, but many of these foods contain sugar alcohols (substitutes) like polyols: sorbitol, xylitol, lactitol, mannitol, erythritol, and maltitol. These FODMAPs, according to a September 2016 article in the International Journal of Dentistry, can cause gas, bloating, and diarrhea, so it's probably best to limit sugar-free sweets and any other foods labeled "sugar-free."
Instead, what to eat : Eat real sugar foods!
Insoluble fiber
This type of fiber (forage) promotes the movement of the material through the digestive system and increases the volume of stool, since it does not break down in the intestine. This is good news for most people, but an article published in the June 2017 issue of the International Journal of Molecular Medicine noted that insoluble fiber can cause diarrhea in IBS patients.
Careful with:
- Whole wheat flour
- Wheat bran
- Nuts
- Beans
- Vegetables like cauliflower, green beans, and potatoes
What to eat instead: You may want to try some foods that contain soluble fiber, which can slow things down a bit. Citrus fruits, carrots, and barley are good options.
Alcohol
Having a glass of wine or a cocktail here and there may be fine for some, but consuming a lot of alcohol (binge drinking) can wreak havoc on your digestive system. Alcohol acts as an irritant and increases digestive juices, slowing down the digestive process, according to an article published in 2017 in Alcohol Research: Current Reviews. And the findings in a study published in the February 2013 issue of the American Journal of Gastroenterology showed that excessive alcohol consumption can exacerbate gastrointestinal symptoms with IBS.
Also, pay attention to what you are asking for, because it may not be the alcohol that is causing the problem. Barley in beer or sugary or carbonated drinks mixed with alcohol can trigger symptoms.
What to drink instead : Wine and martinis mixed with natural ingredients like mint, basil, and ginger are safer options. And remember to practice moderation.
Gluten
Gluten is a protein found in many carbohydrate foods like bread, pasta, bagels, and some cereals. Because they contain fructans and are high on the FODMAP list, these foods can aggravate your stomach. Of course, you may have a sensitivity to gluten, but you should definitely check yourself for celiac disease if gluten affects you.
Instead, what to eat: Unless you have another serious GI issue, like celiac disease, it's not a good idea to eliminate gluten entirely, as these foods provide important nutrients. Rather, try to avoid these foods for a couple of weeks, then slowly reintroduce them to determine your level of intolerance.
However, if you have to avoid gluten, there are many gluten-free options available in your supermarket and in most restaurants.
Carbonated drinks
Soda, carbonated water, and soda often contribute greatly to IBS symptoms, particularly a bloated belly. Effervescence can bubble in your digestive tract, causing belching, bloating, and gas. And you also get a double bump, as many of these drinks have artificial sweeteners.
What to drink instead : There are many ways to hydrate without the bubbles. We recommend tea, fruit-infused water, and fresh vegetable / fruit juices (FODMAP compliant, of course). Freezing pieces of fruit and herbs or spices in ice cube trays to place in a tall glass of water is another fun idea.
Chocolate
Sometimes it's hard not to indulge, but for those with irritable bowel syndrome, chocolate can be a great no. Chocolate contains caffeine: approximately 6 milligrams per ounce of milk chocolate and 23 in the dark version. But blacks may be the safest bet, since it should not contain lactose. Unfortunately, there may be traces of milk in dark chocolate, so you have to read the label very carefully.
Instead, what to eat: Those who cannot take lactose should consult the warning on the packaging of dark chocolate (such as "may contain dairy" or "made with possible cross contamination").
There are vegan and dairy-free chocolate options, but again, check the packaging and labels to make sure they don't contain any triggering ingredients.
