Top Foods to Avoid With IBS: Managing Symptoms Through Diet

Irritable Bowel Syndrome (IBS) is a chronic condition that affects the gastrointestinal tract, causing symptoms such as abdominal pain, bloating, gas, and changes in bowel habits. With around 10 to 15% of Americans affected by IBS, managing these symptoms is crucial for maintaining quality of life. While there’s no cure for IBS, dietary changes are one of the most effective ways to control symptoms.

Here’s a guide to the top foods to avoid with IBS and how you can manage symptoms through diet.

IBS Triggers Can Vary

It’s important to note that IBS symptoms and triggers can vary from person to person. For some, certain foods may lead to flare-ups, while others may tolerate them without any issue. Keeping a food diary can help you identify which foods cause your symptoms to worsen, allowing you to make more informed decisions about what to eat and what to avoid.

General Tips for Managing IBS

Although each person’s triggers may differ, there are several general guidelines that can help most people with IBS manage their symptoms more effectively:

• Don’t eat quickly
• Don’t have more than 3 portions of fresh fruit a day
• Don’t delay or skip meals
• Don’t eat a lot of spicy, fatty, or processed foods
• Avoid alcohol and fizzy drinks
• Avoid drinking more than 3 cups of coffee or tea per day
• Stay away from chocolate

What Are Foods to Avoid?

There are certain foods that tend to trigger IBS symptoms more frequently due to their difficulty in digestion or their impact on the gastrointestinal tract. These are commonly known as FODMAP foods. FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine, which can cause bloating, gas, and diarrhea in people with IBS. Here’s a list of foods to avoid:

FODMAP Foods

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These hard-to-digest carbs can lead to IBS flare-ups, as they draw extra water into the intestines, causing diarrhea and bloating. The main FODMAP foods to avoid include:

• Vegetables: Cauliflower, mushrooms, asparagus, peas, cabbage, and onions.
• Fruits: Apples, apricots, blackberries, cherries, pears, peaches, and watermelon.
• Dairy: Any dairy products containing lactose, including milk, cheese, yogurt, and ice cream.
• Wheat and Rye: Foods like bread, pasta, baked goods, and cereals that contain wheat or rye.
• Sweeteners: Candy and gum that contain sugar alcohols, especially sorbitol.
• Processed sugars: Avoid honey and high fructose corn syrup, which can worsen IBS symptoms.
• Legumes and Lentils: These foods are high in FODMAPs and can be difficult to digest for those with IBS.
• Nuts: Avoid cashews and pistachios, which are also high in FODMAPs.

Other Potential Triggers

In addition to FODMAPs, other common IBS triggers include:

• Fatty foods: Foods that are high in fat can slow digestion and lead to discomfort, so it’s best to limit fried foods, fatty meats, and creamy sauces.
• Spicy foods: Spices like chili peppers can irritate the gut, especially in people with IBS.
• Caffeinated beverages: As mentioned, too much caffeine can stimulate the intestines and worsen diarrhea.

What Is a Low FODMAP Diet?

If you have IBS, your doctor may recommend following a low FODMAP diet. This approach involves limiting high FODMAP foods for a period of time, then gradually reintroducing them to identify which foods are the most problematic for you. Research shows that a low FODMAP diet can significantly improve IBS symptoms, including bloating, gas, and abdominal pain.

Some examples of low FODMAP foods that may be easier to digest include:

• Vegetables: Carrots, spinach, zucchini, cucumbers, and bell peppers.
• Fruits: Bananas, strawberries, grapes, oranges, and blueberries.
• Dairy alternatives: Lactose-free milk, almond milk, or coconut yogurt.
• Grains: Rice, quinoa, oats, and gluten-free pasta.

Best Practices for IBS Management

In addition to dietary changes, there are a few lifestyle modifications that can help improve IBS symptoms:

• Stay active: Regular physical activity, such as walking or swimming, can improve digestion and reduce bloating and cramping.
• Stay hydrated: Drinking plenty of water helps with digestion and can reduce the frequency of constipation or diarrhea.
• Stress management: Stress can exacerbate IBS symptoms, so practicing relaxation techniques like yoga, meditation, or deep breathing can help.

When to Contact a Doctor

Managing IBS through diet and lifestyle changes can greatly improve your quality of life. If you’re struggling to control your symptoms or if your IBS is significantly impacting your daily routine, it may be time to consult with a healthcare provider.

KU Wichita Gastroenterology can help develop a personalized treatment plan for you, including medication options and a tailored low FODMAP diet.

Don’t hesitate to reach out for help. Call Wichita Gastroenterology at (316) 293-3455 to schedule an appointment in Wichita.