The foods to avoid with IBS form an essential aspect of your diet modification if you suffer from irritable bowel syndrome. A healthy diet consists of eating nutrient-dense foods in the right quantities from all the food groups. The symptoms can vary among people.
List of Foods to Avoid With IBS
In case of IBS, you may find that the symptoms are triggered after you eat certain foods. If you seek enjoyment of good digestive health, avoiding these trigger foods may help. By eliminating these triggers, you may experience fewer cramps, more regularity in passing stools, and less bloating. Listed below are some of the foods to avoid with IBS.
Gluten is a combination of two wheat-based proteins and is one of the foods to avoid with IBS. It is responsible for the elastic texture of the dough. This wheat protein causes the symptoms of celiac disease. The symptoms include gas, bloating, constipation, diarrhea and abdominal pain.
Non-Celiac Gluten Sensitivity is a recently identified condition where a person experiences an adverse reaction to gluten although, the person may not have Celiac disease.
Experts nowadays recognize gluten as an essential culprit of food intolerance particularly in patients with irritable bowel syndrome. The gluten grains are high FODMAP foods that contain oligosaccharides. These substances are readily fermented by your intestinal bacteria which leads to bloating, cramping or diarrhea.
Researchers did a double-blind, randomized study with thirty-four participants who suffered from IBS. The study was for a 6-week period. About nineteen patients received gluten bread and muffins while the other fifteen people received gluten-free bread and muffins.
The results proved that those people who ate gluten-free foods found significant improvements in pain. They expressed satisfaction in stool consistency and were more active than those who consumed a diet containing gluten.
Whole grains, fruits, and vegetables add a healthy bulk to your food because they are high in fiber. The tolerance for fiber varies with people. Insoluble fiber may worsen diarrhea in some people with IBS. Therefore it’s good to focus on soluble fiber.
Foods with soluble fiber include:
The high-fat content of the fried foods may be especially hard for people with IBS and are, therefore, foods to avoid with IBS. The high-fat IBS trigger foods include French fries, fried chicken, onion rings and corn dogs. You must avoid anything skillet cooked in fat, anything buttered, and deep fried. Frying could alter the chemical structure of the food which makes it even more difficult to digest. Try grilling or baking for a healthier option.
These foods are an IBS trigger even if you don’t have lactose intolerance. They contain fat, lactose, and proteins such as whey and casein which cause severe digestive problems. Dairy foods to avoid with IBS include cheese, butter, sour cream, milk, cream cheese, whipped cream and ice cream.
Beans and legumes
They are significant sources of protein and fiber and therefore could cause symptoms of IBS. Seeds increase the bulk and thus helps to prevent constipation. Alternatively, they also increase bloating, gas and cramps, so these are also foods to avoid with IBS.
Other foods to avoid with IBS include
- Sugar-free sweeteners (sorbitol, maltitol, and xylitol)
- Wheat based bread, cereals, and pasta
- Caffeinated drinks such as coffee, sodas or teas
- Processed foods
The Best IBS Diet Guide
The best diet for IBS depends on each person. Below are some of the most popular diets for IBS.
FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” They are carbohydrates that are hard for your intestines to digest. Moreover, these carbs pull more water into the bowel, and so people with IBS may experience bloating, gas and diarrhea after eating these foods. If you temporarily restrict these foods for six to eight weeks, you can see significant improvements in your IBS symptoms.
Though this diet eliminates certain nuts, fruits, vegetables and dairy, nevertheless it does not remove all foods from these categories. Try to seek the advice of your doctor or dietician before starting this diet. A low FODMAP diet is typically not recommended for long duration because they reduce the good gut bacteria. Furthermore, they eliminate some nutrient-rich foods.
Fiber adds bulk to your stools and prevents constipation. In case you experience bloating due to increased fiber intake, go in for soluble fiber. The soluble fiber found in fruits and vegetables will be more suitable instead of the fiber present in grains.
Low fiber diet proves uniquely beneficial during a flare-up of IBS. With this in mind, you must add more cooked foods, less raw fruits and vegetables, and fewer bran based grains, bread, and cereals.
Before you put a complete full stop for fiber foods, try to concentrate on soluble fiber. Soluble fiber is present in berries, apples, carrots, and oatmeal. The soluble fiber gets dissolved in water and does not add bulk to the stools. Eat smaller portions and drink more liquids. If you’re limiting dairy, ask your doctor for a calcium supplement.
Gluten can damage the intestines of people who are gluten intolerant nevertheless in case of IBS; it exacerbates the symptoms. If you have IBS and find gluten to be a trigger try to eliminate rye, wheat, and barley from your diet.
Eliminating gluten from your diet is quite difficult. You must be vigilant to make sure that gluten does not sneak into your diet. You can see gluten-free versions of your favorite products in grocery and health food stores.
It stresses on avoiding certain foods for a more extended period to check whether your IBS symptoms improve. The elimination diet helps to identify triggers. And it is even used as a part of the low-FODMAP diet for IBS.
Before you start this diet, it’s best to get tested for celiac disease. Start to keep a food diary. Decide which foods to eliminate and stock up your kitchen. Eliminate the foods for two- eight weeks. At the end of the elimination phase try to include the removed food back into your diet. If you experience symptoms, then you have correctly identified the trigger food.
High fatty foods can cause obesity moreover they may also worsen your symptoms of IBS. Fatty foods are low in fiber which may lead to IBS related constipation. Foods with high-fat content are especially dangerous for those with mixed IBS symptoms, which is a combination of constipation and diarrhea. A low-fat diet not only improves your heart health but correspondingly prevents IBS symptoms.
With this in mind trim all the visible fat and remove the skin from poultry. Refrigerate soups and gravies and indeed remove hardened fat before eating. Broil, bake or grill meats. Don’t eat fried foods. Go in for plain, non-fat or low-fat yogurt. Furthermore, use herbs, lemon juice and spices instead of using cream based sauces.
What is IBSD?
The irritable bowel syndrome that causes increased diarrhea is known as IBS-D. The characteristics include stomach pain, frequent bowel movements and other IBS symptoms. The stools might be loose, and you might feel sudden urges to use the restroom. Women are more likely to suffer IBS-D. Adults under 50 usually suffer from this disorder.
Foods and beverages don’t cause this disorder but might act as a trigger. Caffeinated drinks, alcohol, chocolate, carbonated drinks, milk products, sorbitol, and fried foods may make your symptoms worse. Too much of fiber can aggravate IBS- D symptoms.
Try and find out the types of whole grains, fruits, vegetables and beans that are gentle on your digestive system. Drink at least eight glasses of water daily because diarrhea leads to dehydration.
Anxiety and stress can worsen your symptoms of IBS-D. If you are feeling anxious, try yoga, massage, and hypnotherapy. Exercise improves your bowel functions and increases positive feelings. Also, some forms of talk therapy can also significantly reduce your symptoms.
Live a Better Life with IBS by Avoiding Trigger Foods
Irritable bowel syndrome poses some daily challenges such as pain, discomfort, and general inconvenience. Some people with IBS will experience depression or generalized anxiety disorder at some point in their lives.
The best way to cope with IBS is to know your triggers and symptoms. Try to talk openly about IBS and seek the support of family and friends. At work, let your trusted supervisor and friends know about your problem. Dietary modification along with stress management can significantly improve your quality of life.