It’s not easy to figure out which foods are responsible for triggering irritable bowel syndrome (IBS) symptoms, but many IBS sufferers are wary of milk and dairy. These very common culprits often wreak havoc on the digestive systems of those with IBS. If you experience discomfort after consuming dairy, steer clear of yogurt, cheese, cottage cheese, sour cream, ice cream, frozen yogurt, and prepared foods that contain dairy (creamy soups and sauces, mashed potatoes, pudding, and so on).
Foods High in Insoluble Fiber
Foods High in Insoluble Fiber
Some people are sensitive to foods that are very high in insoluble fiber, specifically wheat bran, high-fiber breakfast cereals, specially formulated high-fiber breads, and whole wheat pasta. Other people are extremely sensitive and react to foods with moderate amounts of insoluble fiber, such as whole grain breads and crackers, wheat germ, popcorn, bulgur, quinoa, millet, amaranth, and whole nuts and seeds.
Some people have difficulty digesting compounds in wheat and wheat flour (unrelated to insoluble fiber), both of which contain a protein called gluten that can be difficult for some individuals to digest. Common foods include white and whole wheat breads, crackers, pasta, cereals, and baked goods.
Sweeteners
Sweeteners
When it comes to IBS, sugar and spice are not necessarily nice. Many types of sweetener, whether it’s a concentrated source of fructose (including sugar, honey, fruit juice, dried fruit, agave, or high fructose corn syrup) or a sugar alcohol sweetener like sorbitol, malitol or mannitol, can send your intestinal track over the edge. Be careful when eating candy, chewing gum, or consuming any other sweet treat or beverage that contains these sweeteners. Also, avoid fresh fruits naturally high in sorbitol like apples, pears, apricots, peaches, plums, prunes, cherries, and nectarines.
Beans and Lentils
Beans and Lentils
Beans may be known as the “musical fruit” in the funny children’s rhyme, but if you suffer from IBS, eating them is not likely to make you feel like laughing—and that goes for lentils, too. These foods tend to be difficult for people with IBS to digest, and they often cause gas, bloating, cramping and diarrhea
Garlic and Onions
Garlic and Onions
It may be hard to imagine life without garlic or onions, but if allium vegetables set your digestive tract on fire, you’re going to have to find some alternative seasonings. Consider flavoring your dishes with milder ingredients, such as fresh and dried herbs, olive oil, and simple sauces that won’t exacerbate your IBS.
Carbonated, Caffeinated and Alcoholic Beverages
Carbonated, Caffeinated and Alcoholic Beverages
Calling them “trigger foods” is a little misleading, considering that some trigger foods are actually beverages. If you feel overly gassy after drinking something fizzy with bubbles, you’ll want to avoid carbonated drinks like soda and seltzer and other naturally effervescent beverages (including sparkling wines). If you always seem to have a bout of IBS after a cocktail party or a night out at the bar, alcohol is likely to be the culprit. And many people also suffer from IBS after drinking caffeinated coffee, teas and soft drinks.
Fatty Foods and Red Meat
Fatty Foods and Red Meat
There are a number of reasons why fatty foods aren’t good for you, and the fact that they’re a common IBS trigger is yet another. Next time you’re tempted to give in to your deep-fried desires, think about how you’re going to feel after eating a pile of French fries, a plate of fried chicken or fried fish, or even a doughnut…and refrain. Red meat is another common IBS trigger, so instead of indulging in steaks, hamburgers, hot dogs, cold cuts or sausages, stick with poultry, fish and other lean meats for protein.
Chocolate
Chocolate
Chocolate (specifically dark) contains powerful antioxidants that may help lower blood pressure and improve circulation. Unfortunately, it is also known to trigger IBS symptoms (and migraines) in some people. If eating chocolate—or other foods that contain chocolate—seems to be causing your digestive discomfort, you’re better off looking for another way to indulge.
Condiments
Condiments
There are many tasty condiments you can use to dress up a dish. Most condiments don’t have much to offer as far as nutrition goes, but they can make nutritious dishes more delicious. Just be mindful of which condiments you decide to use, since some of them are more likely than others to trigger IBS symptoms. The usual offenders include ketchup, pickle relish, chutney, and barbecue sauce. You may be able to tolerate small amounts of some of these foods; work with your RD to determine which and in what amounts are safe for you.
Milk and Dairy
Milk and Dairy
It’s not easy to figure out which foods are responsible for triggering irritable bowel syndrome (IBS) symptoms, but many IBS sufferers are wary of milk and dairy. These very common culprits often wreak havoc on the digestive systems of those with IBS. If you experience discomfort after consuming dairy, steer clear of yogurt, cheese, cottage cheese, sour cream, ice cream, frozen yogurt, and prepared foods that contain dairy (creamy soups and sauces, mashed potatoes, pudding, and so on).
