Foods to Avoid If You Have IBS

If you have had digestive troubles, then you understand how unpleasant it can be to experience abdominal pain, bloating, diarrhea, or changes in bowel habits. For those with irritable bowel syndrome (IBS), these symptoms can be a regular occurrence, triggered by a number of things including certain foods.

The American College of Gastroenterology reports that about 10 to 15 percent of Americans have IBS. The specific foods that trigger IBS symptoms are different for different people, and you should keep track of what you react to and make a plan to avoid it.

Here is a breakdown of some of the foods you should avoid if you have IBS.

Gluten

Gluten is a form of protein found in grains such as wheat and barley, and it is linked to autoimmune conditions such as celiac disease. The celiac disease mainly affects the intestinal cells, which can hinder the proper absorption of nutrients.

Some of the alternatives to grains with gluten may include coconut flour, amaranth flour, arrowroot flour, sorghum, almond flour, and brown rice flour.

Dairy

Dairy products are rich in fats, and this can cause digestive disorders in people with IBS. Most people with IBS are lactose-intolerant and may react when they consume milk or milk product, especially full-fat versions. If dairy is causing digestive problems, try switching to a non-fat dairy version.

Chocolate

Chocolate contains fats, caffeine and sugar, which may trigger IBS symptoms. Chocolate is not easily digested and you could experience constipation or diarrhea after if you have IBS.

Insoluble Fiber

Although dietary fiber is good for digestion, it can cause diarrhea and bloating in people with IBS. Insoluble fibers such as wheat bran and nuts do not dissolve in the gastrointestinal fluid, and they travel in their solid form through the digestive tract.

Doctors recommend eating foods rich in fiber such as fruits and oat products to improve the IBS symptoms.

Caffeine

You probably love a cup of hot coffee every day to get an early morning energy boost. Unfortunately, if you an IBS sufferer, drinking caffeinated beverages can have a stimulating effect on the intestines and trigger diarrhea. If you have IBS, it is best to avoid caffeine-rich beverages such as carbonated drinks, energy drinks, coffee, and black tea.

Processed Food

Processed foods such as processed meats and pre-made frozen meals contain a lot of fat, sugar, and salt, which can cause a flare up in IBS symptoms. These foods are less natural than homemade meals; they contain additives and preservatives that irritate the stomach and digestive tract.

Artificial Sweeteners

Sugar-free doesn’t always mean healthier. On the contrary, sugar substitutes can cause more harm to your body, especially to IBS sufferers. These artificial sweeteners are common in gum, diet drinks, and sugar-free candy. They’re difficult to absorb and digestive discomfort and gas are common symptoms.

Alcohol

If you experience digestive problems anytime you down a bottle of beer, you could have developed IBS. Consumption of alcohol can cause dehydration, which can trigger constipation. People with IBS may be at a higher risk if the drink contains gluten and sugar, which most beers and mixed drinks have.

Onions and Garlic

Onions and garlic are commonly used to flavor foods, but are difficult to digest and can cause bloating and gas. If you have IBS, you should limit or avoid eating raw or cooked onions and garlic to avoid digestive complications.

Cauliflower and Broccoli

Cauliflower and broccoli are popular superfoods in most American households due to their beneficial nutrients. However, these vegetables are difficult to digest, and they can trigger gas and constipation.

You can try roasting or sauntering broccoli, cauliflower, and other vegetables to make them easier to digest, though some people with IBS still can’t tolerate this.

Beans

Beans are a rich source of proteins and fiber and they can help with constipation. However, beans contain certain ingredients such as oligosaccharides that are difficult for intestinal enzymes to digest. Beans can cause bloating, gas, and painful cramping for IBS sufferers. Instead, replace beans with beef or chicken, which are also rich sources of proteins.

Fried Foods

Fried foods have a high fat content and can trigger digestive issues in people with IBS. Frying food can also change the chemical makeup of food, which can make the food difficult to digest. Instead, grill or bake foods when possible for a healthier option.

Talk To Your Doctor

If you suffer from IBS, it is important to keep track of the food you are eating to know how your body reacts to different types of food. You can keep a food journal that lists the foods that make you feel good, and those that caused uncomfortable digestive problems such as bloating, gas, constipation, diarrhea, and other IBS symptoms.

If you need help in choosing the ideal foods for your irritable bowel syndrome, schedule an appointment with a dietician for additional guidance. You should also search online to know how other IBS patients manage their condition.