Irritable Bowel Syndrome (IBS) is a common gastrointestinal illness that impacts your large intestine. It makes the muscles in your gut contract differently. This can cause cramping, bloating, gas, diarrhea, or constipation.
It is an extremely common digestive disease affecting about 1 out of 10 people in the United States. In Texas, many individuals suffer from it.
The exact reason why someone gets IBS is currently unknown. The causes for its symptoms are related to several possible factors, such as stress, increased sensitivity in the stomach lining, certain food items, and hormonal changes.
Although there is no long-term cure for IBS, the best way to treat IBS is with a healthy diet and good habits. Some of the foods you consume every day could make your symptoms worse.
To provide relief from IBS symptoms, let’s take a closer look at some of the IBS foods to avoid as well as the foods you can consume to alleviate your symptoms.
1. Fruits or vegetables high in FODMAPS
High-FODMAP foods are those that have short-chain carbohydrates, which your gut finds difficult to digest. If you have IBS, your intestinal walls are much more sensitive than those who do not have it.
So, when you eat something with FODMAPs, these carbs get fermented by bacteria in your gut, it will create gas. This will lead to bloating or cramps. The following are examples of many common IBS Triggers:
- Onions (all varieties)
- Garlic
- Cauliflower
- Mushrooms
- Cabbage
- Apple
- Pear
- Mango
- Watermelon
Many people find Onion & Garlic to be their #1 trigger. If you can’t entirely avoid Onions and Garlic, you can always use infused oil, which provides flavors without containing fermentable sugar.
2. Wheat
Wheat is often the common food item that can trigger IBS symptoms. Although many people assume that the reason for this is related to Gluten, the actual reason has more to do with Fructans, a type of FODMAP contained in wheat.
Fructans are a type of FODMAP that will exacerbate both bloating and diarrhea. Some people have non-celiac gluten sensitivity and experience further exacerbation in their symptoms due to wheat.
If you consume wheat products, it can lead to the production of gas in your stomach, causing bloating in a matter of minutes. You can also try replacing wheat with rice, quinoa, or gluten-free oats.
In the case of IBS, you should avoid White bread, brown bread, roti, naan, paratha, pasta, biscuits, and cakes.
Research also revealed that 70 percent of patients with IBS were able to reduce their symptoms, including those caused by wheat, on a low-FODMAP diet. You do not have to avoid it totally. You can have small portions of it and observe how your body responds.
3. Dairy Products Like Milk
The dairy products, such as milk and cheese, contain a compound known as Lactose. It is a compound found naturally in milk. If you are lactose intolerant, you cannot digest lactose. This may lead to bloating, gas, or cramps.
Milk (regular, full-Fat, or Low-fat), ice cream, soft cheeses (cream cheese, cottage cheese, ricotta), yogurt (Some types), milk-based desserts are rich in lactose, making them more likely to be problematic with IBS.
It does not mean you need to avoid all dairy products. Hard cheeses and lactose-free milk work well for some people.
Also, some people in Texas reported that eating dairy products along with a meal rather than eating them separately helps resolve the symptoms.
4. Beans and Lentils
Beans are a healthy source of protein. But they are also rich in Oligosaccharides, which are fermented in the digestive system and cause gas. They are known to cause gas even in healthy individuals. But in IBS patients, your digestive system becomes even more sensitive to it.
Lentils might be slightly easier to digest, but you need to control their portion. Some of the common beans that trigger IBS are chickpeas, lentils, kidney beans or rajma, black beans, white beans, and baked beans.
Studies show that by slow cooking and overnight soaking, the amount of carbohydrates in these legumes can be reduced, making them easier to digest for IBS patients. You can also opt for canned beans and rinse them to reduce the sugars.
5. Caffeine and Certain Beverages
Caffeine and some drinks can easily cause symptoms when you have Irritable Bowel Syndrome. It is a stimulant, meaning it accelerates your digestive system. This may cause severe bowel movements, cramps, or even diarrhea, especially when you take coffee or strong tea on an empty stomach.
Soda drinks may introduce additional gas into your system, which can cause bloating and pressure. Other drinks, like energy drinks and even juices, may also cause problems in their own ways.
The best thing to do is to avoid caffeine, especially when your symptoms are active. And do not drink it on an empty stomach.
6. Artificial Sweeteners
Artificial sweeteners are sugar alternatives that are usually found in “sugar-free” or “diet” products. The common ones include Sorbitol, Xylitol, or Mannitol. These substances are not absorbed well by your small intestine and tend to stay there for a longer time.
If your stomach is sensitive, it may immediately trigger bloating, cramping, and diarrhea even with a small amount.
You may find these sweeteners in your daily “diet” or “sugar-free” products like chewing gum, candies, drinks, protein bars, and even some snack foods.
In some products, the label may say “sugar-free” or “no sugar added,” but it may contain these sweeteners. This is why you may be unknowingly ingesting these substances and experiencing symptoms. It is best to read the labels carefully and choose products that are free from artificial sweeteners.
Foods That Can Help With IBS
There are some foods for IBS that can actually soothe your gut and provide relief, such as:
- Berries
- Citrus
- Carrots
- Zucchini.
- Chicken,
- Fish
- Egg
- Tofu
- Oats
- Chia
- Psyllium
- Lots of Water
- Herbal teas
- Bone broth
Tips to Avoid IBS Symptoms
- Instead of taking three meals a day, eat multiple small meals during the day
- Chew your food slowly
- Limit your high FODMAP foods
- Choose low-lactose or lactose-free dairy products
- Replace fried and fatty foods with baked, grilled, and steamed foods
- Use ginger, peppermint, or chamomile to help your digestion
- Drink plenty of water and herbal teas
- Eat oats, carrots, and zucchini to help your digestion
- Do meditation, yoga, or deep breathing exercises
- Do some light exercises daily
- Get enough sleep
- Avoid smoking as it can worsen the symptoms
Conclusion
It is possible to live a healthy life when you are conscious of some IBS foods to avoid. You can monitor your symptoms and the foods that you are not comfortable with.
When you are diagnosed with IBS, it is important to keep a healthy diet and lifestyle to help alleviate your symptoms. Your medical provider can help you with that.
If you experience abdominal pain, blood in your stool, or sudden weight loss, it is best to consult your medical provider immediately.
At Kairos Integrative Care, Lola, one of our integrative nurse practitioners, is here to help you understand your triggers and provide you with a diet plan and strategies that work best for your digestive system.
Our team combines functional medicine with primary care in Houston, Sugar Land, and Richmond, Texas. We accept major insurance plans, including Blue Cross, Aetna, Ambetter, Cigna, and more.
New patients are always welcome, and if visiting the clinic isn’t possible, telemedicine appointments are available across the entire state of Texas.
Book your appointment today!
