FOODS AND DRINKS THAT TRIGGER IBS

Irritable Bowel Syndrome (IBS) can disrupt daily activities with symptoms that are uncomfortable, such as bloating, cramping, and irregular bowel movements. Many factors influence IBS, not least of which is diet. To that end, an understanding of what foods and drinks to avoid with IBD is vital to the management of its symptoms. Here are the top foods and drinks that trigger IBS.

Alcohol: A common trigger

It is observed that a majority of people tend to enjoy social drinking. While it can be fun, it can also pose an issue for the IBS symptoms. IBS can take a turn into irritant territory, and social drinking is known to upset the gut. Digestion can get troubling after consuming alcohol, which then can lead to an upset abdomen alongside IBS symptoms. It has been found in research that alcohol has a negative impact on gut motility. Hence, alcohol is at the very top of the list of foods and drinks that trigger IBS. If you are a social drinker, opting out for non-alcoholic alternatives can help in avoiding stir-ups.

Insoluble Fiber: Not all fiber is equal.

While it is essential to consume fiber, it is important to note that insoluble fiber can raise concerns and worsen IBS symptoms. It can be detrimental for an individual suffering from the condition if they consume nuts, whole seeds, and whole grains in medium to high amounts, as it can crank up the bloating levels along with discomfort. Contrarily, soluble fiber is easier on the stomach.

Gluten: An Overlooked Enemy

Celiac sprue is more common in regions like North America, Central America, and parts of Europe where gluten is common. Even if you don’t suffer from celiac sprue, gluten is still the bane to those who have an IBS-intolerant gut. Hence, gluten is also on the list of foods to avoid with an IBS flare-up. Options for gluten-free foods like rice and quinoa are a safer choice.

Dairy: A Double Threat

Dairy contains two potential hazards: lactate and fats. In many cases, those with IBS are lactose intolerant. This means that they are unable to digest carbohydrates properly. For this reason, it can create gas, then result in bloating. In addition, fat in milk products can aggravate diarrhea. It is always better to use lactose-free or plant-based milk, as it is more easily tolerated.

Caffeinated Drinks: Energy With Consequences

Caffeine acts as a stimulant in the intestine. This activates IBS, which would result in some patients having cramps and some experiencing diarrhea. Coffee, tea and some energy drinks are some of the common offenders. Therefore, caffeinated drinks are beverages to avoid with IBS. Herbal teas, especially chamomile, are in the field as good substitutes.

Beans and Legumes: Nutrient-Rich but Problematic

Beans and legumes are nutrient dense, but they can also produce excessive amounts of gas, leading to a lot of bloating. As a result, these foods have a high ‘FODMAP’, which makes them not so friendly for those dealing with IBS. Lentils and chickpeas should, hopefully, be alright to nibble, but in small quantities.

Garlic and Onions: Flavorful but Risky

Those herbs are on the list of foods and drinks that trigger IBS. Garlic and onions are delicious and healthy vegetables. However, they are rich in FODMAPS as well. Thus, they can result in bloating and gas. Alternatively, if you cook them completely or use garlic-infused oil, it should reduce their impacts.

Cruciferous Vegetables: Hard to Digest

An example of some of the cruciferous vegetables that can exacerbate the signs and symptoms of IBS are broccoli, cauliflower, and cabbages. These vegetables have a reputation for making things ‘gassier’. The reason is that they are tough on digestion and, hence, can cause gas and discomfort. Vegetables which are cooked or even zucchinis tend to work more smoothly.

Fried Foods: Heavy on the Stomach

The intensity of the discomfort is from the arduous process fried food needs to go through to be digested and from the resultant aggravation of IBS symptoms. This heavy fat during digestion and slows it down. Choose barbequed, baked, or boiled foods to keep your stomach safe.

Highly Processed Foods: Best Left Out

These are other foods to avoid with an ibs flare-up. Highly processed foods often contain additives, preservatives, and poor fats that can worsen IBS symptoms or cause gut irritations. Meanwhile, fresh and whole foods are the best choice.

Sugar-Free Sweeteners: Misleading Alternatives

Most sugar alcohols (sorbitol, mannitol) as suitable sweeteners can end up in a person’s gut. They take a little too long to digest; therefore, sooner or later, causing bloating and increased bowel movement. Use a bit of honey or maple syrup instead of those artificial sweeteners.

Chocolate: A Surprising Trigger

Chocolate has caffeine and fat, especially popular milk varieties. Therefore, in sensitive cases, consumables made of chocolate can be an irritant. Low-sugar and lower-fat dark chocolate could be a more suitable option in moderation.

Irritable Bowel Syndrome Relief: Helpful Changes in Lifestyle

IBS does not restrict itself to what one eats and drinks, but lifestyle changes can also offer some remedy. For one, decrease the amount of food, but eat frequently, as this eases the work put on your gut. Keep your body well hydrated, but try not to take much water with food. It boosts digestion, reduces stress, and ensures regular exercise. Recording diet habits will help identify the elements in your daily intake which can aggravate your condition. Various techniques may help in managing stress, which worsens the symptoms of IBS and includes yoga, meditation, or deep relaxation.

Bottom line

Avoidance of typical triggers and adoption of new and healthy habits will significantly change the welfare of an individual. Always listen to your body and seek help when needed. Along with the above avoidance, you can also try some effective home treatments and herbals for IBS. If, after all the effort you try to keep away from these foods or drinks and cannot control your syndrome, consult your healthcare provider, doctor, or dietitian. There are professional people to help you customize your diet in line with your needs and to determine the existence of any other possible cause.

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