Worst foods for IBS – Irritable Bowel Syndrome

Worst foods for IBS

If you suffer from IBS irritable bowel syndrome (IBS), the most important thing you don’t want to do is eat food that makes your symptoms more severe. Certain foods are regarded as triggers for irritable bowel syndrome food items due to their impact upon digestion.

However, each person suffering from IBS reacts to food differently. This means that you might find that you can tolerate certain foods that aren’t accepted by a friend who has IBS.

A food diary that helps you keep an eye on what you eat and how your body feels will aid in determining which food items are causing your digestive issues. Also, best if you are cautious when reading the labels. Even some foods that are marketed as health food can cause serious problems to your digestive system .

Another important thing you should remember is that different people will react differently. What is suitable for one person may not be the case for another person.

This article discusses the most common worst foods for IBS.

The following are foods that trigger irritable bowel syndrome symptoms according to research done by doctors and nutritionists etc. However, this doesn’t mean you shouldn’t eat these items at all! Just make sure you know how much of them to take (for example, you don’t want to eat 20 slices of cucumbers in a day).

Fatty food

The gastrocolic reflex is the body’s natural response to flush out immediately after eating. Diets that are high in fat may enhance the strength of these contractions.

If you are prone to sensitive digestion, it is recommended to avoid fatty food items and meats. For instance:

  • Pizza
  • Inlay
  • French fries
  • Fried fish or chicken
  • Foods that contain creamy or thick sauce
  • Burgers, steaks, and other hamburgers (red meat)

However, this doesn’t mean you have to avoid fat altogether. Eating foods containing healthy fats like nuts and fish can be highly beneficial for digestion and general health.

Fructose or sugar alcohols

Like lactitol, sorbitol, mannitol etc. : Fructose is a sugar found in fruits, vegetables and honey. People with irritable bowel syndrome don’t have enough of the enzyme required to break this down which means it can remain undigested in their digestive system for longer than normal.

This, in turn, leads to fermentation of the fructose by bacteria present within your gut . The result of fermenting sugars? Gas , bloating out and abdominal pain!

Fruit juices:

Fruit juices are normally sweetened up using fructose as well as glucose (the body uses these two sugars to replenish energy).

These fruit juices might make you feel great initially but their effect usually wears off very quickly (in less than half an hour or so). When your levels return back to normal, many people report feeling tired , irritable, nauseated and experiencing headaches .

Dairy products

Many suffer from a condition referred to as lactose intolerance. It is a condition when they can’t digest lactose, which is a sugar found within dairy foods. Intolerant lactose can cause digestive issues such as cramps, bloating, and diarrhea.

Everyday dairy products are:

  • Milk
  • Cheese
  • Yogurt
  • Ice cream

There is a chance that it is possible to enjoy cheeses with a low amount of lactose. They include camembert, brie mozzarella, parmesan, and camembert. Some prefer dairy products without lactose.

Fruits high in FODMAP

Researchers from Monash University in Australia have examined a variety of fruits to determine the FODMAP content (fermentable disaccharides and oligosaccharides as well as polyols and monosaccharides). The short-chain carbohydrates contain fructose, an ingredient in fruits that some struggle with taking in.

Foods with high levels of FODMAP can trigger problems for people suffering from IBS. It’s because they are made up of types of sugars that the small intestine can’t absorb properly. For instance, these fruits are rich in FODMAPs:

  • Apples
  • Apricots
  • Blackberries
  • Cherries
  • Pink grapefruit
  • Mango
  • Pears
  • Nectarines
  • Peaches
  • Prunes and plums
  • Grenades
  • Watermelon

Luckily, certain fruits are low in FODMAPs.

Many people suffering from IBS say they experience difficulties when it comes to raw fruits. However, cooking the fruits may aid your body in managing the fruits.

High FODMAP Vegetables

As with fruits like fruits, vegetables are an essential element of a healthy and balanced diet. But, certain vegetables are also rich in FODMAPs. This means that they could be a contributing factor to your IBS symptoms:

  • Artichokes
  • Asparagus
  • Avocado
  • Beetroot
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Garlic
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Green peas
  • Chives (white parts)
  • shallots
  • Snow peas
  • Green peas

However, don’t avoid vegetables entirely. The importance of vegetables is in overall health as well as the well-being of your gut bacteria.

As with fruits, certain vegetables are more difficult to digest when eaten raw. But, you may be able to handle vegetables better when they are made into juice or cooked.

Wheat

While a diet high in fiber is essential for general health, some high-fiber foods could cause health issues for certain people.

Celiac patients are unable to consume gluten, which is a protein. The protein is found in whole grains such as rye, wheat, and barley. It triggers the immune system of the body to target the small intestine, which can cause damage to the intestine and cause serious health issues.

Even if there isn’t a celiac disease, you might struggle to consume cereals or other food items which contain gluten. It could be because they’re one kind of FODMAP which is a source of discomfort for most people suffering from IBS.

Gluten-containing foods are a wide range of pasta, bread, and baked items. Luckily, gluten-free options are relatively easy to locate.

Beans and legumes

You’ve likely learned by experience that beans and IBS aren’t a good match. The reason is that legumes and beans are rich in carbohydrates that are not digested well. Therefore, they are accessible for bacteria in the intestinal tract to feed on and produce gas from the intestinal tract.

These foods could create gas.

  • Baked beans
  • Black Eyed Peas
  • Butter beans
  • Garbanzo beans
  • Lentils
  • Beans
  • Broad beans
  • Soy
  • Split peas

If you’re a vegetarian, you could not meet your protein requirements without eating legumes and beans. Many with IBS can tolerate small quantities of rinsed canned lentils or chickpeas.

Peppermint oil

Peppermint oil is known to soothe abdominal pain associated with IBS but most people find out after taking it that their stomach problems worsen significantly!

The reason? Peppermint oil relaxes smooth muscles which can lead to diarrhea or decreased digestion, both of which are associated with IBS.

Spicy food

Worst foods for IBS Irritable Bowel Syndrome

Chili peppers are an essential ingredient in many spicy dishes. They’re often the culprit for what you say about it.

A study in 2008 revealed that people suffering from IBS have a more significant number of pain sensors that react to a chemical present found in chili peppers. Recent research confirms that spicy foods can contribute to abdominal pain that is common in those suffering from IBS.

Artificial sweeteners

Artificial sweeteners, mainly those with the suffix “-ol,” are found in various sugar-free and diet food items. They’re often not well tolerated and may cause gas and gastric bloating.

Make sure you look over the labels of the following items carefully:

  • Sugarless gum
  • Sugar substitute packets
  • Sugar-free ice cream

The table sugars, syrup of maple, and stevia are a few of the sweeteners that can tolerate more.

Soda

Even if he enjoys his soda drink, he might not be a fan of you. Carbonated drinks (soda) can lead to gastric problems and gastric bloating issues.

The amount of sugar in sodas commonly consumed can lead to an imbalance in the gut bacteria. This can cause more gas. Diet sodas aren’t any better as your body might react adversely with artificial sweeteners.

Water, iced tea, or dilute cranberry juice are better choices.

Alcohol

Do not overlook the type of drink you’re drinking when considering IBS triggers. For instance, alcohol has been known for years for being a stomach irritant.

Rum is explicitly exceptionally high in FODMAP, as are many mixers.

It doesn’t mean you shouldn’t have a glass of wine now and again. The best option is to stick to a limited portion of red wine.

Many doctors recommend a low-sugar diet for people suffering from irritable bowel syndrome. Why? Very simple! Sugar increases the amount of gas present in your digestive system (by fermenting) which, as you know by now, worsens IBS symptoms like bloating out etc.

The same goes for potatoes, pasta , bread and other processed foods that contain sugar or high fructose corn syrup. Limit their intake to less than once every day .

Coffee and other caffeinated drinks

It’s not easy to get through the day without a beverage of choice. However, caffeine has been proven to trigger the condition known as irritable bowel syndrome (IBS) for some people.

A research into the causes of irritable bowel syndrome shows that caffeine may stimulate contractions within your digestive tract.

More studies are being done to know for certain whether or not there’s a relationship between caffeine intake and IBS. Even if there isn’t anything conclusive yet, it is still better to steer clear off coffee, tea etc. at least during the initial stages of treatment.

If you’re addicted to caffeine, you’ll likely be experiencing withdrawal from caffeine during the first few days following your decision to stop drinking coffee. However, it could be worthwhile to try it out to see how IBS symptoms get better.

Fantastic meals

It’s not all about the food you consume. However, it’s also about the amount you eat. Affording smaller meals is an element of your plan to get rid of triggers. Instead, eat meals during the day or consume smaller portions.

References:

https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works

https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016

https://www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220

Summary

An irritable intestinal syndrome is a condition that can cause constipation, abdominal discomfort, and diarrhea. Often, certain foods trigger IBS attacks.

Knowing which foods trigger symptoms can assist you in controlling your IBS. For instance, you might discover that keeping a food diary can help you determine which foods cause you to feel sick.

Foods with high levels of FODMAP contain sugars that aren’t digested in the small intestine. These can be found in certain fruits, cereals, and other vegetables.

Additionally, consuming alcohol, large meals and caffeine, gassy food, and spicy food items are the most common triggers for IBS.

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