Irritable bowel syndrome (IBS) doesn’t just flare up for no reason. Stress, illness, and even diet all impact the condition. Considering the significant discomfort that comes with the condition, avoiding foods that trigger IBS is paramount.
Luckily, there are some commonalities between IBS trigger foods – although how each person reacts is different. In this guide, we cover the most common foods that trigger IBS, listing where you might find them and how they cause problems.
1. Greasy Food
The gastrocolic reflex triggers your body to initiate a bowel movement shortly after eating. Foods high in fat can enhance these intestinal contractions. For those with sensitive digestive systems, it’s advisable to steer clear of high-fat foods like:
- Cheesy and greasy pizzas
- Processed meats like sausages and bacon
- Deep-fried potatoes
- Batter-coated fried poultry or seafood
- Dishes smothered in rich, creamy sauces or gravies
- Red meat items such as steaks and hamburgers
- Creamy, high-fat desserts like ice cream
However, it’s not necessary to completely eliminate fats from your diet. Healthy fats found in seafood, nuts, and avocados are actually beneficial for digestive and overall health.
2. High-FODMAP Fruits and Vegetables
In a 2017 study by Monash University in Australia, researchers investigated the FODMAP content of various fruits and vegetables. FODMAPs, short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, include sugars like fructose, which can be challenging for some to absorb, particularly those with IBS.
People with IBS may experience issues with foods high in FODMAPs, as they contain sugars poorly absorbed by the small intestine.
High-FODMAP fruits include apples, apricots, blackberries, cherries, grapefruit, mango, pears, nectarines, peaches, plums, prunes, pomegranates, and watermelon. However, there are low-FODMAP options like bananas, blueberries, grapes, oranges, and kiwi. Cooking fruits can also make them more digestible.
Similarly, certain vegetables are high in FODMAPs and may aggravate IBS symptoms. These include artichokes, asparagus, avocado, beets, Brussels sprouts, cauliflower, celery, garlic, leeks, mushrooms, okra, onions, peas, scallions (white parts), shallots, snow peas, and sugar snap peas. Additionally, cruciferous vegetables like cabbage, kale, broccoli, radishes, and Bok choy can be gas-producing and may need to be limited in IBS diets.
3. Wheat
Although a fibre-rich diet is generally good for health, some high-fibre foods can cause discomfort for certain people.
Individuals with coeliac disease must avoid gluten, a protein found in grains like wheat, rye, and barley. Gluten in their diet triggers an immune response that attacks the small intestine, leading to potential gut damage and other serious health issues.
Even people without coeliac disease may find it difficult to consume foods with gluten-containing grains. This is often due to fructans, a type of FODMAP, which can be problematic for those with IBS.
You can find gluten in pasta, bread, and numerous other baked products. Thankfully, gluten-free options are increasingly common, providing an alternative to those hoping to avoid foods that trigger IBS.
4. Dairy
Lactose intolerance is a common condition where individuals cannot properly digest lactose, the sugar found in dairy products. This intolerance can lead to digestive issues like bloating, cramps, and diarrhoea. Prominent dairy products that contain lactose include milk, cheese, yoghurt, and ice cream.
However, there’s some good news for those with lactose intolerance. Certain cheeses, like Brie, Camembert, mozzarella, and Parmesan, have lower levels of lactose and might be more tolerable. Lactose-free milk and dairy products are also available, offering more options for those sensitive to lactose.
5. Spicy Foods
Chilli peppers are a common ingredient in numerous cuisines. From Chili Con Carne to an Indian Chicken Curry, chilli peppers are a key ingredient. Some people love the fiery taste, while it sets off severe gastrointestinal upset for others.
According to a 2008 study, people with IBS have more pain receptors responsive to chilli than others. That may explain why dishes containing chilli peppers are chief among the foods that trigger IBS.
6. Sugar Alcohols
Sugar substitutes are primarily categorised into two groups: artificial sweeteners and sugar alcohols.
Artificial sweeteners like aspartame, saccharin, and sucralose are synthesised chemically, while natural sweeteners like stevia are derived from plants.
Sugar alcohols, recognisable by their “-ol” suffix (like sorbitol, erythritol, and xylitol), are commonly used in sugar-free and diet products. However, new research indicates that sugar alcohols have a major disruptive effect on the gut microbiome. This may explain why they trigger IBS, leading to gas, bloating, and diarrhoea.
Identify the Foods That Trigger IBS with Sensitivity Check
Struggling to identify what triggers your IBS flare-ups? Gain the upper hand on your health with our Individual Ultimate Test.
This comprehensive test is designed to uncover potential food and environmental factors that may exacerbate your IBS symptoms. Take the first step in regaining control over your life from IBS by uncovering your specific triggers. Begin your path to improved health today!
