12 Foods To Avoid With IBS
Insoluble Fibre
Unlike soluble fibre, such as the type found in psyllium husk (which is actually said to be beneficial when taken as a supplement for IBS), insoluble fibre, which is found in abundance in whole grain foods and vegetables, can be triggering if you have IBS. No two IBS sufferers diets will be exactly the same, so you may be able to eat a certain type of food while someone else is not. It's clear that IBS limits your options here quite a bit, so you should definitely consider taking a soluble fibre supplement instead.
1. Gluten
There's been a lot of commotion surrounding gluten in recent years, gluten is simply a protein that is found in many grains, such as rye, wheat, and barley, many of which are problematic for those with irritable bowel syndrome. A study suggests that a gluten-free diet can assist in improving IBS symptoms in many (but not all) of the individuals studied. If you do find that gluten seems to aggravate your symptoms, perhaps you can try following a gluten-free diet.
2. Full-Fat Dairy
Dairy can be particularly problematic for many people with IBS, especially products with a high fat content as they can cause diarrhoea. Switching to low-fat dairy products may be an option, try it and see how it goes, and if it's still causing flare-ups, there are many other non-dairy plant-based milks and products. Nut milk is a great alternative, find out which one works for you. If you do choose to cut out dairy completely, you can replace this rich source of calcium with other calcium-rich foods such as dark leafy greens, nuts, and sardines.
3. Fried Stuff
Who doesn't love french fries? However, fried foods are a guilty pleasure that could cause problems for you if you have IBS. When any food is fried, the chemical makeup of the food item changes, ultimately making it a lot harder to digest. Since fried foods are out, you could always try grilling, air-frying, or baking, so all hope is not completely lost.
4. Legumes
Beans, chickpeas, lentils, and peas are chock-full of protein and fibre, rendering them super healthy and beneficial for those who can eat them, but for those with IBS, your local restaurants' bean taco could wreak absolute havoc on your digestive system in the form of gassiness, bloating, and cramps. Compounds called oligosaccharides are particularly difficult to digest. Soaking them overnight and then rinsing and cooking them could help make them easier to digest, but if they're still a problem, it's best to just avoid them.
5. Caffeinated Beverages
Most of us probably couldn't get out of bed without the promise of coffee, but caffeine can stimulate the intestines, which for most people is fine, but for people with IBS, it could cause severe diarrhoea. It may be easier said than done, but you may have to avoid all caffeinated drinks, such as coffee, energy drinks, and some sodas.
6. Processed Stuff
Chips, processed meats, and pre-packed dishes tend to have not only lots of sugar and fat, but also additives and preservatives that can trigger IBS symptoms to appear. A 2019 review suggests that consuming a high amount of highly processed foods every day could be linked to an increased risk of developing IBS, not to mention high-blood pressure, obesity, and even cancer. Staying clear of the processed stuff is probably a good rule for anybody.
7. Sugar-Free Sweeteners
Many people wrongly assume that sugar-free sweeteners are healthy, that's not always the case, especially in the case of irritable bowel syndrome. They often contain ingredients such as sucralose, acesulfame potassium, and aspartame. Sugar alcohols like sorbitol and mannitol could cause issues for IBS sufferers, such as gas, digestive discomfort, and diarrhoea.
8. Chocolate
Chocolate and candy bars can cause uncomfortable IBS symptoms such as constipation to arise as they're high in fat and sugar, not to mention lactose and caffeine. If you can't give up chocolate, you may want to give vegan chocolates a try, just make sure they don't contain the above-mentioned sugar-free sweeteners.
9. Alcohol
It sure does feel great to wind down with a big glass of red wine at the end of the day, however, alcoholic beverages are one of the food items you may want to cut down on because of how alcohol is digested in the body, it can also cause dehydration which causes further problems for your digestive system. Some alcoholic beverages, such as cocktails contain tons of sugar which can further aggravate your system, and beer is particularly problematic as it also contains gluten.
10. Onions & Garlic
Consuming anything from the onion family in its raw form could potentially cause gas as well as severe cramps, and some people with IBS may even experience these symptoms when these foods are cooked. Onions and garlic are hard for your digestive system to break down and you'd probably be better off avoiding them as much as you can.
11. Broccoli & Cauliflower
When it comes to cruciferous vegetables like broccoli and cauliflower, they tend to pose the same problem as onions and garlic in that they're hard to digest, essentially triggering an IBS flare-up, and they can cause symptoms like gas and constipation in most people, not just those with IBS. Cooking them well may help ease the digestion of these foods considerably.
Kick IBS To The Curb
We know how much conditions like irritable bowel syndrome can impact your quality of life, and taking a supplement for IBS can greatly help ease the often unpleasant symptoms.
Even so, it's important to remember to avoid these problematic foods or perhaps, make the necessary adjustments to your IBS diet plan in order to help your system digest them adequately, so you can go on and live your life as symptom-free as possible.