Are you experiencing stomach problems after eating? Wondering what food not to eat for IBS? Here are 10 foods to avoid if you have IBS.
If you experience gastrointestinal issues after you eat, you may have irritable bowel syndrome (IBS). While symptoms will vary between individuals, most people with IBS experience bloating and cramping. One of the things doctors recommend is to increase their soluble fiber and decrease their insoluble fiber, especially for those dealing with diarrhea.
Even though the foods that trigger IBS symptoms will vary slightly from person to person, several foods are commonly known to be problematic. Keep an eye out for the following foods if you have IBS and if you notice they’re negatively affecting you, stay away from them.
1. Dairy
First, it’s important to keep in mind that dairy may cause you discomfort even if you don’t have IBS. For instance, people with lactose intolerance can experience almost identical symptoms as those with IBS when it comes to dairy.
Since milk is high in fat, it can cause diarrhea, loose bowels, and irritation. If you like drinking milk, then consider replacing your dairy intake with almond, coconut, or hemp milk.
2. Fatty Foods
When you consume fat, it triggers the digestive system and colon to begin working. However, if you eat too many fatty foods and have IBS, you can experience bloating, cramping, constipation, and diarrhea.
To illustrate, as the food travels through your gut, your colon contracts and traps gas and fecal matter, which can be painful and embarrassing. To avoid these issues, avoid eating fried and greasy foods as well as fatty meat.
3. Wheat and Gluten
People with Celiac disease have a serious allergy to gluten, but they’re not the only ones having trouble processing the protein. In fact, many people find gluten difficult to process.
While IBS and Celiac may be mistaken for one another, IBS symptoms don’t have any relation to the severe gluten allergy. However, eating gluten-free foods can help alleviate some IBS symptoms.
4. Chocolate
You may have heard that dark chocolate can provide health benefits, and while that’s true, it can also trigger IBS symptoms. Nevertheless, dark chocolate is still a better option than milk chocolate. Also, while eating small amounts of chocolate is likely okay, too much can negatively affect your digestive system.
5. Fried Foods
If you like fried foods, then it’s time to figure out how to limit the amount that you eat. While tasty, they are not good for people with spastic colons or anyone else in general.
Fried foods are high in fat, which means you either need to avoid or limit your intake of french fries, chicken fingers, and other fried foods. If you still crave them, make some at-home, baked versions of these foods.
6. Red Meat
If you hate bloating, nausea, gas, and constipation, then you need to stay away from red meats like ground beef, steaks, bacon, and others. Since these animal products have low water content and lack fiber, they can cause contractions and spasms in the colon.
In addition, processed meats have additives that can irritate a sensitive gut. If you’re looking for meat options that you can tolerate better, consider switching to leaner alternatives like poultry and fish.
7. Caffeinated Drinks
Since caffeine is a gastrointestinal stimulant, it’s better to avoid these beverages if you have IBS or are prone to diarrhea. For instance, drinks such as coffee, green tea, and soft drinks can aggravate the digestive system rather quickly. Even though some health benefits are associated with caffeine, it’s better to get these benefits elsewhere if you have IBS.
8. Alcohol
Alcohol is a gut stimulant that can lead to gas, bloating, distention, and discomfort. Moreover, if you mix it with soda, it can intensify the symptoms due to the added carbonation.
Another terrible option for people with IBS is beer, as it’s a combination of alcohol, carbonation, and gluten – all of which can aggravate symptoms. If you have IBS, you should only consume alcohol in moderation. Furthermore, distilled alcohols like vodka, whiskey, and wine are the least likely to cause gastrointestinal issues.
9. Beans
Beans can provide various health benefits as they are an excellent source of plant-based protein. Unfortunately, if you have digestive issues, reducing the number of beans that you eat can help alleviate symptoms like gas, bloating, and cramping.
If you really want to eat beans, you may help remove some gas-producing compounds by cooking them in pressure cookers or soaking them overnight. Still, you should avoid beans that are high in fructans and cause bloating like kidney, soy, fave, black, and navy beans.
10. Cruciferous Vegetables
Cruciferous veggies are another food group that provides health benefits but are not great for those with IBS. These include vegetables like cauliflower, kale, broccoli, cabbage, and brussels sprouts.
They tend to cause gas and bloating, especially if eaten raw. There are two main reasons why they’re not good for people with IBS.
First, they are high in sulfur and produce hydrogen sulfide in the colon. Second, they contain raffinose, a compound that passes undigested through the stomach and small intestine. As a result, the colon has to work harder to break it down, resulting in gas and bloating.
Other Factors
In addition to food, there are certain habits and environmental triggers that can lead to IBS symptoms. Some of these include stress, medications, menstruation, food temperature, exercise (lack of it), and sleeping too little.
- Stress: According to significant evidence, stress and anxiety can trigger and appear alongside IBS. In other words, you should practice mindfulness techniques and other methods to effectively manage your stress.
- Drugs and Medications: Some drugs and medications like antibiotics and laxatives can worsen existing symptoms of IBS and may even increase the risk of developing the condition. In addition, some medications like gel capsules or cough syrup have sorbitol, which exacerbates diarrhea and other digestive issues.
- Menstruation: Hormones may influence IBS as studies suggest that symptom severity fluctuates with the menstrual cycle. Moreover, physical changes during menstruation can affect stool consistency and bowel movement frequency.
- Food Temperature: According to current studies, eating extremely hot foods and drinking extremely hot drinks can cause gastric upset and increase the risk of cancer. Furthermore, studies suggest that people with IBS are more sensitive to temperatures, so eating too hot or too cold foods may trigger IBS symptoms.
- Not Exercising: If you have IBS, you may be consuming more fiber to improve your condition. However, if you lead a sedentary lifestyle, this combination may lead to distal colon distension. In other words, start exercising!
- No Sleep: If you can’t fall asleep, it might be because you have stomach pain or have frequent bowel movements. According to studies, the reverse may also be true: poor sleep quality can enhance IBS symptoms.
If you have IBS, it’s a good idea to be aware of all the factors that can make your condition worse. By avoiding the foods listed here and being aware of additional factors, you’ll be on your way to finding some relief from your IBS symptoms.