Living with IBS means one wrong bite can turn a good day into a crampy, bloated one. The tricky part is some of the most common foods are the biggest triggers. Here’s a list of usual suspects that make IBS symptoms worse, plus gut-friendly alternatives.
10. Carbonated Beverages and Sugary Drinks
Soda and seltzer can feel refreshing, but they often lead to pain and bloating for people with IBS. The reason? The fizzy bubbles from these drinks introduce extra air and gas into your digestive tract, causing it to stretch and feel uncomfortable. Instead of grabbing a sugary soda, quench your thirst with still water or non-caffeinated herbal teas like ginger or peppermint.
9. High-Fat, Fried Foods
We’re talking fried chicken, pastries, and pizza that can overstimulate a sensitive gut. Research shows these fatty meals can slow down how gas moves through your intestines. This leads to increased pain, abdominal distension, and bloating. The better option is to choose lean protein sources that are easier to digest, like baked fish or grilled chicken.
8. Spicy Foods
Spicy foods may contain capsaicin that gives them their heat. For people with IBS, their nerves in the gut have higher levels of pain-sensing receptors. When capsaicin binds to these receptors, it can trigger a burning sensation, cramping, and an increased rate of digestion that leads to diarrhea. Instead of using chili peppers for flavor, try warming spices without the heat, like ginger, turmeric, or cinnamon.
7. Cruciferous Vegetables
If you have IBS, raw broccoli or cabbage can be tough on your stomach. The same is true for cauliflower and Brussels sprouts. These veggies are high in certain carbs called FODMAPs, and your body may not fully absorb them. This leads to your gut bacteria working on fermenting them, and this process creates gas. To avoid bloating and cramps, choose low-FODMAP foods like carrots, bell peppers, and zucchini.
6. Artificial Sweeteners and Sugar Alcohols
With sugar-free products, you also get artificial sweeteners and sugar alcohols that can harm a sensitive gut. Sweeteners like sorbitol, xylitol, and mannitol are poorly absorbed by your body, attracting a large amount of water into your intestines. The result? Diarrhea and gas. It’s better to use a small amount of table sugar or a natural sweetener like maple syrup.
5. Certain Fruits (Apples, Pears, Mangoes)
Some fruits can trigger IBS symptoms due to high content of fructose, and we’re talking about apples, pears, and mangoes. When consuming a lot of fructose, especially from fruit juice or dried fruit, your body may struggle to absorb it, leading to bloating. A small serving might be fine, but a larger one could cause symptoms. Gut-friendly alternatives include berries, grapes, and pineapple.
4. Dairy Products
Dairy products like milk, ice cream, and soft cheeses are also a no-go. These foods are linked to a FODMAP called lactose, which, for those with IBS, is hard to break down. When lactose passes into the colon undigested, it can cause gas, bloating, and pain. For delicious alternatives, try lactose-free milk and aged hard cheeses like cheddar and parmesan. A live-culture yogurt is also a good choice.
3. Beans, Lentils, Legumes
Remember when they said beans make you gassy? Well, it’s true. Beans and lentils are high in a type of FODMAP called oligosaccharides. When poorly absorbed by the body, they produce a large amount of gas, leading to bloating and discomfort. If you’re looking for protein, a great alternative would be plain-cooked meats, eggs, or tofu.
2. Wheat and Other Gluten-Containing Grains
The problem with wheat products isn’t the gluten at all, but a different type of FODMAP called fructans. Like other FODMAPs, they are poorly absorbed and fermented by gut bacteria. This causes the familiar bloating, gas, and pain. For a calmer stomach, choose naturally low-FODMAP grains like corn, rice, oats, or quinoa.
1. Onions and Garlic
Onions and garlic are staples in so many cuisines, but they’re also a source of fructans that can cause digestive symptoms. Because onions and garlic are used in so many foods, it’s easy to consume large amounts of fructans without realizing it. But don’t worry! You can still enjoy that savory flavor using a garlic-infused oil. Other alternatives include the green tops of green onions and chives.