The Worst Trigger Foods for IBS

Greasy Food

The gastrocolic reflex is your body's natural response to have a bowel movement soon after eating. Food with a high fat content can increase the strength of these intestinal contractions.

If you have a sensitive digestive system, you should avoid fatty meats and fried food, such as:

• Pizza
• Sausage and bacon
• French fries
• Fried chicken or fish 
• Foods with heavy sauce or creamy gravy
• Steaks and burgers (red meat)
• Ice cream and rich desserts

Dairy Products

Many people have a condition known as lactose intolerance, where they can't digest lactose, a sugar found in dairy products. Lactose intolerance can lead to digestive symptoms like bloating, cramping, and diarrhea.

Common dairy products include:

• Milk
• Cheese
• Yogurt
• Ice cream

You may find that you can enjoy some cheeses that have low lactose levels. These include Brie, Camembert, mozzarella, and Parmesan. Some people are also able to enjoy lactose-free milk products.

High-FODMAP Fruits

Researchers at Monash University in Australia have tested various fruits for their FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) content. These short-chained carbohydrates include fructose, a sugar in fruit that some people have difficulty absorbing.

Foods higher in FODMAPs may cause problems for people who have IBS. That's because they contain types of sugars that are not absorbed well by the small intestine. The following fruits are high in FODMAPs:

• Apples
• Apricots
• Blackberries
• Cherries
• Grapefruit
• Mango
• Pears
• Nectarines
• Peaches
• Plums and prunes
• Pomegranates
• Watermelon

Fortunately, some fruits are low-FODMAP foods, including bananas, blueberries, grapes, oranges, and kiwi.

High-FODMAP Vegetables

Like fruits, vegetables are an important part of a healthy diet. However, some vegetables are also high in FODMAPs. Just like the FODMAP fruits, these vegetables contain types of sugars that are not absorbed well by the small intestine and may contribute to IBS symptoms:

• Artichokes
• Asparagus
• Avocado
• Beets
• Brussels sprouts
• Cauliflower
• Celery
• Garlic
• Leeks
• Mushrooms
• Okra
• Onions
• Peas
• Scallions (white parts)
• Shallots
• Snow peas
• Sugar snap peas

In addition to Brussels sprouts and cauliflower, other cruciferous vegetables can be gas-producing for some people (such as cabbage, kale, broccoli, radishes, and bok choy). You may need to limit these vegetables if you have IBS.

Don't avoid vegetables altogether, though. Vegetables are essential for your overall health and the health of your gut bacteria. 

Wheat

Although a diet high in fiber is important for overall health, certain high-fiber foods may cause problems for some people.

People with celiac disease cannot eat a protein called gluten. This protein is found in some whole grains like wheat, rye, and barley. It causes the body's immune system to attack the small intestine, which can damage the gut and lead to serious health problems.

Gluten-containing foods include many popular items like pasta, bread, and baked goods. Fortunately, gluten-free options are fairly easy to find.

Beans and Legumes

You have probably learned the hard way that beans and IBS do not play nicely together. This is because beans and legumes contain carbohydrates that are poorly digested. Thus, they are available for gut bacteria to feed on, which often results in intestinal gas.

These foods may be likely to produce gas:

• Baked beans
• Black-eyed peas
• Butter beans
• Chickpeas
• Lentils
• Kidney beans
• Lima beans
• Soybeans
• Split peas

Spicy Foods

Chili peppers are a common ingredient in spicy foods. They are usually the culprit that sets your mouth aflame.

A 2008 study found that people with IBS have a greater number of pain sensors that react to a substance in chili peppers. More recent studies confirm that spicy food may contribute to the abdominal pain seen in people with IBS.

Sugar Substitutes

There are two main types of sugar substitutes: artificial sweeteners and sugar alcohols. They taste sweet but don’t contain sugar. Some are created from chemicals (like aspartame, saccharin, and sucralose) while others are made from natural substances like herbs (such as stevia).

Sugar alcohols are ingredients that typically end in "-ol" (such as sorbitol, erythritol, and xylitol) and are found in many sugar-free and diet foods. They are often poorly tolerated and may produce gas, bloating, and diarrhea.

Research is investigating how artificial sweeteners and sugar substitutes affect the gut microbiome. Although more research is needed, some experts believe certain sugar substitutes could change the gut microbiome in ways that increase IBS symptoms and therefore, should be avoided.

Be sure to read the labels of the following products carefully:

• Sugar-free gum and candies
• Sugar substitute packets
• Sugar-free ice cream
  

Soda

Although you may love your soda, it may not love you. Carbonated (fizzy) drinks can contribute to problems with intestinal gas and bloating.

The high amount of sugar in regular soda may add to an imbalance in your gut bacteria. This can lead to further gas. Diet soda is no better if your gut reacts negatively to artificial sweeteners.

Alcohol

Don't overlook what you are drinking when you consider IBS triggers. For example, alcohol has a longstanding reputation as being a GI irritant.

Rum, in particular, is high in FODMAPs, and so are many mixers.

This doesn't mean you can't occasionally enjoy a drink. However, your safest bet is probably to stick to a small amount of red wine.

Caffeine

It may be hard to live without your morning cup of coffee, but caffeine is known to be an IBS trigger for some people. In a study of 330 people with IBS, the three most common symptoms reported with caffeine intake were dyspepsia (indigestion), pain, and loose stools.

If you are used to having caffeine, you may experience caffeine withdrawal for the first few days after you give up coffee. Gradually decreasing the caffeine content can ease these symptoms. It may be worth trying, though, to see if your IBS symptoms improve.