9 Foods to Avoid with IBS

Irritable bowel syndrome (IBS) is less a disease and more a group of symptoms that involve the digestive tract and can be triggered by food. Understanding your body and how different foods affect your digestive system is important, but especially for individuals with chronic conditions like celiac disease, IBS, and food sensitivities.

If you struggle with irritable bowel syndrome, you may already have a mental list of foods that trigger your symptoms. What you may not realize is that some foods can be just as good for your gut as other foods can be bad. Here’s what you need to know about the foods to avoid with IBS and which to enjoy.

Understanding Irritable Bowel Syndrome

Irritable bowel syndrome or IBS is a digestive disorder that affects the large intestine. The most common symptoms include abdominal pain, cramping, gas, bloating, constipation, diarrhea, or both. For most people, it is a chronic condition that requires long-term management, including dietary changes.

Though a small percentage of people with IBS experience severe symptoms, most are able to manage their symptoms with changes to their diet and by managing their stress. The good news is IBS doesn’t typically cause damage to the bowel tissue itself or increase your risk for colorectal cancer. The symptoms can, however, be uncomfortable and may disrupt daily life.

The precise cause of IBS is unknown, but there are several factors which may play a role:

• Nervous system abnormalities
• Severe bacterial or viral infections
• Abnormal muscle contractions in the intestine
• Extreme stress during childhood or early life
• Changes to the microbes in the gut

The two primary triggers for IBS symptoms are food and stress. Though the role of food allergies and intolerances in IBS isn’t fully understood, the effects are similar. Many people experience worsening IBS symptoms when they eat certain foods, particularly wheat, dairy, citrus, beans, and cabbage. Increased periods of stress won’t cause IBS symptoms, but may aggravate them.

The Top 9 Foods to Avoid with IBS

If you suffer from IBS, you may be able to manage your symptoms by following a healthy, balanced diet and by spacing out your meals. Your diet should be rich in fiber, low in fat, and full of healthy fruits and vegetables. Keep in mind, however, that certain foods in these categories may trigger symptoms – you’ll need to pay attention to your body to see what you’re able to handle.

Here are the top 9 foods you may need to avoid if you have IBS:

1. Wheat/Gluten – Gluten is a type of protein found in wheat, barley, and rye. In addition to triggering celiac disease, gluten may also bother people with IBS. According to a 2015 study, following a gluten-free diet improved IBS symptoms in roughly half of the study participants.
2. Dairy – There are two potential issues with dairy for people with IBS. Not only is it often high in fat which can trigger diarrhea, but the lactose in milk can also be a trigger.
3. Beans/Legumes – Beans, peas, lentils, and other legumes can be a valuable source of protein and fiber, but they are particularly difficult for people with IBS to digest. These foods contain oligosaccharides which are resistant to the intestinal enzymes that support digestion which can lead to IBS symptoms like gas, bloating, and abdominal cramps.
4. Certain Fruits – Some people with IBS experience worsening symptoms when they eat citrus while others tolerate it just fine. Some need to avoid high-fructose fruits and fruits with peels like apples and pears.
5. Cruciferous Veggies – Broccoli, cauliflower, cabbage, and other cruciferous veggies are particularly likely to cause gas. If you eat these foods, be sure to cook them thoroughly to improve digestibility.
6. Fried Food – The high fat content of fried foods can be a problem for people with IBS. Frying the food also changes its chemical makeup which may make it more difficult to digest.
7. Artificial Sweetener – Though they may be free from calories, artificial sweeteners aren’t free from issues. Commonly found in sugarless candy, gum, diet drinks, and even mouthwash, artificial sweeteners have been known to cause gas and digestive discomfort.
8. Garlic/Onions – These foods can be difficult for the digestive system to break down which may cause gas and cramping, especially in their raw form.
9. Alcohol – Many people with IBS have trouble with alcohol because of the way the body breaks it down. Beer is particularly problematic for its gluten content while wines and mixed drinks tend to contain high amounts of sugar.

Your body is unique, so it’s up to you to determine what triggers your IBS symptoms and what your body is able to handle. If you’re not quite sure, it’s worth talking to your doctor about your symptoms to rule out other potential issues like celiac disease or another underlying health problem.

What Can You Eat?

When you have a chronic digestive issue like IBS, the list of foods you need to avoid can be overwhelming. Rather than thinking about it in terms of what you can’t eat, try creating mental categories of foods you can enjoy. Some people have success following a low FODMAP diet.

The term FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In other words, fermentable, short-chain carbohydrates. Research suggests the small intestine has difficult absorbing foods that contain FODMAPs which can trigger gas, bloating, and stomach pain. You’ll find many of the foods on the list above on this list of FODMAPS:

• Most dairy products
• Certain fruits
• Cruciferous vegetables
• Beans and legumes
• Sugarless sweeteners
• High-fructose corn syrup
• Wheat and rye

The good news is that while you may need to cut these categories of food out of your diet, there are still plenty of options left. Fish, meat, poultry, and eggs are all low in FODMAPs as are gluten-free grains like rice, quinoa, cornmeal, and millet. Nuts and seeds tend to be low in FODMAPs, as are low-fructose fruits and non-cruciferous veggies. You can also enjoy lactose-free dairy products.

Many Schär favorites have been officially certified low FODMAP by Monash University, the founder of the low FODMAP diet. The current list includes:

1. Deli Style
2. Deli Style Seeded
3. Hotdogs
4. Pita Bread
5. XL Sandwich Bread
6. Multigrain Ciabatta
7. Baguette
8. Sandwich Rolls
9. Pizza Crust
10. Table Crackers
11. Rosemary Table Crackers
12. Multigrain Table Crackers
13. Entertainment Crackers
14. Ladyfingers
15. Breadcrumbs
16. Spaghetti
17. Fusilli
18. Penne

Making significant changes to your diet can be a challenge, but you’ll start to feel much better once you make the commitment. Talk to your doctor about your symptoms and whether changing to a low FODMAP diet might help you manage your IBS symptoms.