An IBS diagnosis can be challenging. You are likely to experience flare-ups of symptoms such as constipation, gas, bloating, and diarrhea; This happens when your intestine has an exaggerated response to food that is difficult for you to digest. Symptoms may seem unpredictable at first, and you may feel anxious about eating. That’s why learning about IBS trigger foods can allow you to choose foods that make you feel good and minimize unpleasant symptoms.
But remember: there is no one size fits all. Someone else’s IBS trigger foods may be different from yours—it takes trial and error to identify what works and what doesn’t.
However, there are common IBS trigger foods that cause problems for many. Focusing on your body’s responses to these foods and keeping a food diary can determine which foods you can tolerate and which foods cause flare-ups.
We’ll take a closer look at common IBS trigger foods as a starting point for investigating your personal symptoms. We will also cover what you they can eat to better control your symptoms and enjoy eating again.
What are the common foods that trigger IBS?
insoluble fiber
“There are known trigger foods that stimulate the gut, including Dietary fiber,” He says Dr Shyamala Vishnumohan (opens in a new tab), Doctor of Food Science and Nutrition (Ph.D.), certified prenatal dietitian, and advocate for real food. “These include: fruits, vegetables, whole grains, legumes, nuts and seeds. You may experience discomfort if you are prone to IBS symptoms such as diarrhoea.
However, fiber is essential for gut health, so don’t cut it off completely. The trick is to minimize the fiber that your body finds difficult to digest. According to the Centers for Disease Control and Prevention (opens in a new tab)There are two types of fiber: soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve. Insoluble fiber can often trigger IBS flare-ups due to excess fluid in the intestine.
So how do you notice the difference? Examples of insoluble fiber include specific fruits and vegetables, such as parsnips, potatoes, and celery. It can also be found in cereals such as barley, wheat and rye. It is worth monitoring which sources of fiber you can
beans and legumes
Beans and legumes are excellent sources of protein and fiber, but they are common foods that trigger IBS. This is because they contain oligosaccharides.
Dr. Vishnumohan explains: “[They] they tend to get a wonderful reception from our hungry resident gut bacteria, resulting in rapid fermentation. Fermentation is actually a good thing: it helps produce beneficial short-chain fatty acids and is key to gut health. However, fermentation can produce excess gas, which causes the intestine to stretch and trigger pain signals in people with IBS.”
Try soaking beans overnight before cooking to aid digestion while allowing you to reap the health benefits.
Dairy products
Dairy products are common foods that trigger IBS. This is because they contain lactose, which is difficult for the intestine to digest. “Think of lactose from dairy products like milk, soft cheese like ricotta, cottage cheese, or ice cream,” says Dr. Vishnumohan.
The good news is that some dairy products contain lower levels of lactose, so you may be able to tolerate them better. Parmesan and mozzarella are examples. Plant-based dairy alternatives are another great option, so you don’t have to miss out.
Artificial sweeteners
If you want to lose excess weight, you may be tempted by artificial sweeteners. However, if you have IBS, these sweeteners can exacerbate symptoms. They often contain polyols, which are difficult for the intestine to digest.
“Think of mannitol and sorbitol found in low-calorie sweeteners, sugar-free chewing gums, low-calorie products, and diabetic foods,” says Dr. Vishnumohan.
Do you have a sweet tooth? Experiment with alternatives like stevia that are easier on your gut.
fatty and processed foods
Fatty and processed foods are the main culprits for IBS symptoms. This includes ready meals and chips. These foods are empty calories as they contain little nutritional value. Processed foods are linked to an increased risk of health problems such as diabetes and heart disease, according to the Centers for Disease Control and Prevention (opens in a new tab). Reducing your intake will benefit your overall health.
“If you’re eating in restaurants and relying on food delivery apps, it’s very difficult to know exactly what’s in your food,” says Dr. Vishnumohan. “You may be eating oily or greasy foods and trigger ingredients that could aggravate your IBS symptoms.”
An IBS diagnosis doesn’t mean you have to deny yourself sweets. Try a fake of your favorite food to find out what’s on your plate.
What can you eat with IBS?
When you receive a diagnosis of IBS, a low FODMAP diet you can identify your IBS trigger foods. FODMAP is an acronym for specific types of carbohydrates: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, according to the Academy of Nutrition and Dietetics (opens in a new tab).
“The goal of this diet is to eliminate all digestive symptoms by removing all FODMAPs and then reintroducing them to see what triggers symptoms,” adds Dr. Vishnumohan. A dietitian can help you identify trigger foods while maintaining a diverse and nutrient-dense diet.
The FODMAP diet isn’t a long-term solution—it’s a tool to help you identify your personal foods that trigger IBS. While you may be tempted to cut out anything that might cause symptoms, being too restrictive isn’t sustainable (and it’s not a lot of fun).
Fortunately, having IBS doesn’t mean you have to miss out. There are many foods that you can eat. “Eat plenty of brightly colored fruits and vegetables, whole grains, and whatever other fresh foods you can tolerate,” advises Dr. Vishnumohan.
Research in the Journal of Gastroenterology and Hepatology (opens in a new tab) analyzed the FODMAP content in hundreds of fruits and vegetables. Blueberries, lettuce, and spinach are low in FODMAPs, so you may find these foods easier to digest. A helpful tip is to try to cook fruits and vegetables, which can help you tolerate them.
Soluble fiber is usually easier to digest and is beneficial for intestinal health. Fill your plate with foods like carrots and oatmeal. the American College of Gastroenterology (opens in a new tab) recommends supplementation with psyllium, a type of soluble fiber that can ease IBS symptoms.
Bend down, protein rich foods are another sound option. They include chicken, fish and eggs. Protein is vital for growth and repair and is easy for the gut to tolerate.
The way you eat also affects your symptoms. Take your time and practice mindful eating. Small meals may help digestion.
While there are common foods that trigger IBS, symptoms are highly individualized, so it pays to pay attention to what works for you.
This article is for informational purposes only and is not intended to offer medical advice.
