Irritable bowel syndrome (IBS) is an intestinal disorder that can be quite difficult to deal with, as it impacts your ability to go about your day-to-day life without discomfort and pain. The IBS diet must be tailored specifically to meet the needs of those living with IBS, in order to reduce symptoms and keep their gastrointestinal tract functioning smoothly.
That’s why it’s important to avoid certain foods if you have IBS. Here are 10 foods you should never eat if you have IBS.
Gluten
Gluten triggers inflammation in people with Irritable Bowel Syndrome (IBS), which can lead to painful symptoms and gut complications. Experts recommend that those with celiac disease or gluten intolerance avoid gluten altogether, but for those who don’t suffer from these conditions but still want to experience relief from IBS, removing gluten from your diet might be a simple solution.
Fatty Foods
Sure, there are a few healthy fats, but most of them should be avoided. Limit your intake of fatty foods like cream, butter, and cheeses. These saturated fats can cause bloating and discomfort for those with irritable bowel syndrome (IBS). Instead of whole milk or cream, try to switch to fat-free alternatives. On top of feeling better, you’ll also look better in that bikini!
Yeast
Yeast and fermented foods like beer, wine, bread, and cheese can exacerbate gas and bloating. Although they may be OK to eat in small quantities, if you have IBS it’s best to avoid them altogether. Just one slice of bread or glass of wine could set off a bout of abdominal pain or discomfort that lasts for hours.
Dairy Products
Dairy products are a common trigger of digestive problems for people with irritable bowel syndrome (IBS), which affects 7-20% of Americans, according to a study published in The Journal of Clinical Gastroenterology. Although dairy is often touted as being an excellent source of calcium and vitamin D, lactose intolerance may be more common than you think. For those who suffer from lactose intolerance or have symptoms such as diarrhea and gas after consuming dairy products, eliminating these foods from your diet can provide relief.
Sugar
Studies have shown that consuming too much sugar can increase your risk of developing irritable bowel syndrome (IBS). Higher consumption of refined carbs can lead to more uncomfortable digestive issues. Foods with a high glycemic index are those that cause your blood sugar to spike and crash, increasing your insulin levels and making you feel hungry again soon after eating. That’s why it’s important to avoid foods that are high in simple sugars, including cookies, cakes, candy, sugary drinks, and breakfast cereals.
Onions and Garlic
These root vegetables are well known for their ability to cause intestinal issues in those who eat them. They’re also common ingredients in many spicy dishes and sauces, so if you have an upset stomach after a particularly spicy meal, it could be because of an ingredient you didn’t even realize was there. Instead of these strong-flavored foods, try cooking with leeks or scallions— they’ll give your dish a milder flavor without causing gas and bloating.
Artificial Sweeteners
Aspartame, sucralose, and saccharin are not good for those with irritable bowel syndrome. They all contain chemicals that can trigger symptoms of irritable bowel syndrome (IBS) and other gastrointestinal disorders. Avoid eating any foods that contain these artificial sweeteners in them or use natural sweeteners like stevia, agave, or xylitol instead. Sugar alcohols: Sorbitol, xylitol, and maltitol all cause pain in people with IBS.
Legumes
Beans, lentils, peanuts, soybeans, and tofu can all have a negative effect on your digestive tract if you have irritable bowel syndrome (IBS). The problem with legumes is that they contain oligosaccharides—carbs that are hard to digest. When consumed in large quantities, these carbs may ferment in your intestines and cause inflammation and bloating. For optimal digestion, limit your intake of legumes to 1/2 cup per day.
Citrus Fruits and Juices
Citrus fruits and juices, such as lemons, limes, oranges, and grapefruits can cause irritation in your gastrointestinal tract. Furthermore, citrus juice interacts with certain medications you may be taking for your irritable bowel syndrome (IBS). Therefore, if you have gastrointestinal issues it’s best to avoid eating or drinking foods that contain citrus until your symptoms are under control.
Spicy Foods
The capsaicin in hot chili peppers can trigger diarrhea and other gastrointestinal issues in some people with irritable bowel syndrome (IBS). Avoid fiery foods that contain these peppers. Some studies have shown a link between spicy food consumption and a reduced risk of certain cancers, however—so if you’re in good health otherwise, consider indulging every now and then.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.