If you’re one of the millions of people suffering from irritable bowel syndrome (IBS), managing your symptoms can be challenging. While there’s no one-size-fits-all solution for IBS, paying attention to your diet is essential. Certain foods tend to make IBS worse, so it’s best to avoid them if possible. In this blog post, we’ll share some of the most common trigger foods for IBS and some tips for managing your symptoms.
1. Raw veggies
Raw vegetables trigger IBS in some people. This is because they are difficult to digest and can cause bloating and gas. If raw vegetables trigger your IBS symptoms, try cooking them before eating. This will make them easier to digest and less likely to trigger symptoms. Also, be sure to cut them into small pieces so that they are easier to digest.
2. Caffeine
This stimulant can trigger symptoms of IBS like bloating, gas, diarrhea, and constipation. You may want to cut back or avoid caffeine if it triggers your IBS. Don’t go cold turkey, though, as this can also trigger symptoms. Instead, try to reduce your intake gradually.
3. Alcohol
Alcoholic drinks can trigger IBS in some people. This is because they can irritate the digestive system and cause inflammation. If alcohol triggers your IBS, you may want to cut back or avoid it altogether.
4. Chocolate
This food can also trigger symptoms of IBS, like bloating, gas, and diarrhea. It affects one by slowing down digestion and pulling water into the intestine. In instances of diarrhea, it is because of the intestinal contractions that chocolate causes.
5. Carbonated drinks
Other carbonated drinks like soda can also cause bloating and gas. This is because they contain carbon dioxide released in the gut when you drink them. This can cause cramping, bloating, and gas. In cases of diarrhea, it is because the carbonation speeds up food movement through the intestines.
6. Fructose or sorbitol
Sorbitol or fructose is a sugar not well absorbed in the gut. When these sugars are not properly absorbed, they can pull water into the intestine and cause diarrhea. As a result, foods containing these sugars are often trigger foods for IBS.
7. FODMAP foods
A low FODMAP diet is often recommended for people with IBS. FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the gut. When these carbohydrates are not properly absorbed, they can pull water into the intestine and cause diarrhea. They can also ferment in the stomach, leading to gas and bloating. That is why high FODMAP foods often trigger foods for IBS.
These are some of the most common trigger foods for IBS. If these foods trigger your symptoms, you should avoid them or eat them in small quantities. You should also talk to your doctor about other dietary changes that you can make to help manage the symptoms of IBS.