11 Common Foods That Make IBS Worse (and What to Eat Instead)

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. Characterized by symptoms such as abdominal pain, bloating, gas, diarrhea, and constipation, IBS can significantly impact one's quality of life. While the exact cause of IBS is still unknown, diet plays a crucial role in managing symptoms. Understanding which foods to avoid can help you gain better control over your IBS and lead a more comfortable life. Below are 11 foods that you should consider eliminating or reducing from your diet if you have IBS.

1. Dairy Products

Dairy is one of the most well-known triggers for IBS, especially for those who are lactose intolerant. Lactose is a sugar found in milk and other dairy products, and many people with IBS have difficulty digesting it. This can lead to bloating, gas, diarrhea, and stomach cramps. Even if you're not lactose intolerant, the high-fat content in dairy products can also exacerbate IBS symptoms. Consider switching to lactose-free or plant-based alternatives such as almond milk, soy milk, or coconut yogurt.

References:

• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
• American College of Gastroenterology: gi.org/topics/irritable-bowel-syndrome

2. Gluten-Containing Grains

Gluten, a protein found in wheat, barley, and rye, can trigger IBS symptoms in some individuals, even if they do not have celiac disease. This is known as non-celiac gluten sensitivity. Symptoms can include bloating, diarrhea, and abdominal pain. Many people with IBS find relief by following a gluten-free diet, which involves avoiding bread, pasta, cereals, and other products made with gluten-containing grains.

References:

• Harvard T.H. Chan School of Public Health: hsph.harvard.edu/nutritionsource/gluten/
• Mayo Clinic: mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/expert-answers/ibs/faq-20058552

3. Fried Foods

Fried foods are high in fat, which can be difficult for anyone with IBS to digest. The high-fat content can slow down the digestive process, leading to uncomfortable symptoms such as bloating and diarrhea. Moreover, the cooking process of frying can alter the chemical structure of food, making it even harder on the digestive system. Opt for baking, grilling, or steaming your food instead.

References:

• International Foundation for Gastrointestinal Disorders (IFFGD): iffgd.org
• Cleveland Clinic: clevelandclinic.org/health/diseases/4317-irritable-bowel-syndrome-ibs

4. Caffeinated Beverages

Caffeine is a stimulant that can speed up the digestive process, leading to diarrhea—a common symptom of IBS. Beverages like coffee, tea, and energy drinks are not only high in caffeine but also in other compounds that can irritate the digestive tract. If you rely on caffeine for energy, try switching to herbal teas or decaffeinated versions to see if your symptoms improve.

References:

• American Gastroenterological Association: gastro.org
• WebMD: webmd.com/ibs/ss/slideshow-ibs-diet

5. Artificial Sweeteners

Artificial sweeteners like sorbitol, mannitol, and xylitol, found in sugar-free gums, candies, and diet drinks, can cause gastrointestinal distress for those with IBS. These sugar alcohols are not fully absorbed by the body, leading to fermentation in the gut, which can cause gas, bloating, and diarrhea. It's best to avoid products containing these sweeteners and opt for natural alternatives like stevia or simply reduce your intake of sweetened foods.

References:

• The National Institute of Diabetes and Digestive and Kidney Diseases: niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
• Johns Hopkins Medicine: hopkinsmedicine.org/health/conditions-and-diseases/irritable-bowel-syndrome-ibs

6. Cruciferous Vegetables

While vegetables are generally healthy, some can cause problems for people with IBS. Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are high in fiber and can produce gas during digestion, leading to bloating and discomfort. If you enjoy these vegetables, try cooking them thoroughly, as this can reduce their gas-producing effects.

References:

• Monash University: med.monash.edu/cecs/gastro/food-labelling.html
• University of Michigan Health: uofmhealth.org/health-library/ug1987

7. Legumes

Beans, lentils, and chickpeas are excellent sources of protein and fiber but can be challenging for those with IBS. These legumes contain oligosaccharides, a type of carbohydrate that is difficult to digest. As a result, they can cause gas, bloating, and cramps. If you want to include legumes in your diet, start with small portions and consider soaking them before cooking to reduce their gas-producing effects.

References:

• American Gastroenterological Association: gastro.org
• National Health Service (NHS): nhs.uk/conditions/irritable-bowel-syndrome-ibs

8. Onions and Garlic

Onions and garlic are rich in fructans, a type of carbohydrate that is poorly absorbed by the small intestine. For people with IBS, this can lead to gas, bloating, and diarrhea. Even though they add flavor to meals, it's advisable to avoid them if you have IBS. Instead, you can use garlic-infused oil or onion powder as alternatives.

References:

• Monash University: med.monash.edu/cecs/gastro/fodmap
• Cleveland Clinic: clevelandclinic.org/health/diseases/4317-irritable-bowel-syndrome-ibs

9. Carbonated Drinks

Carbonated beverages like soda, sparkling water, and beer can introduce extra air into your digestive system, leading to bloating and gas. These drinks can also irritate the gut lining, exacerbating IBS symptoms. It's best to stick to still water or herbal teas to stay hydrated without triggering your symptoms.

References:

• Harvard Health Publishing: health.harvard.edu/diseases-and-conditions/irritable-bowel-syndrome
• WebMD: webmd.com/ibs/ss/slideshow-ibs-diet

10. Spicy Foods

Spicy foods can be a major trigger for people with IBS. Capsaicin, the compound that gives chili peppers their heat, can irritate the digestive tract and cause diarrhea, pain, and cramping. If you enjoy spicy flavors, consider using milder spices and herbs like basil, oregano, or thyme to season your meals without triggering your symptoms.

References:

• International Foundation for Gastrointestinal Disorders (IFFGD): iffgd.org
• Mayo Clinic: mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/expert-answers/ibs/faq-20058552

11. Processed Foods

Processed foods often contain a variety of additives, preservatives, and artificial ingredients that can irritate the digestive system. These foods are also typically high in fat, salt, and sugar, all of which can exacerbate IBS symptoms. Common processed foods to avoid include fast food, ready-to-eat meals, and packaged snacks. Instead, focus on whole, unprocessed foods that are easier on your digestive system.

References:

• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
• Harvard Health Publishing: health.harvard.edu/diseases-and-conditions/irritable-bowel-syndrome

Conclusion

Managing IBS involves more than just medication—it requires a careful approach to diet as well. By avoiding these 11 trigger foods, you can significantly reduce your symptoms and improve your overall quality of life. Remember, each person with IBS is different, so it's essential to listen to your body and work with a healthcare provider to create a diet plan that's right for you.