Irritable bowel syndrome or IBS is a condition that affects the gastrointestinal tract and causes symptoms like bloating, gas, abdominal pain, diarrhea, constipation, among others. A study suggests that 15-30 percent of the citizens are suffering from IBS. There are many ways through which IBS can be controlled or treated, and diet is the most important. Eating regularly, consuming small portions throughout the day, and avoiding dietary triggers are some advice that can benefit those with IBS.
In this article, you can find a list of the foods that may aggravate IBS, and therefore, need to be avoided.
Milk
Milk and other lactose-based products are among the foods that could trigger IBS. The high lactose content causes gas, bloating, or diarrhea, especially in those who are lactose intolerant. According to research, at least 70 percent of individuals do not produce sufficient amounts of lactase, the enzyme needed to break down and digest lactose. This undigested lactose then passes on to the small intestine, where it causes bloating due to the fermentation of bacteria.
Cruciferous vegetables
Certain vegetables, especially cruciferous ones like broccoli, cauliflower, kale, are hard to digest. When these vegetables are broken down by the large intestine, it leads to constipation and gas formation. However, if you need to consume these vegetables for whatever reason, it is advised you grate them to fine granules before cooking them. Doing so eases the digestive process for your small intestine.
Sugar-free chewing gums
One of the foods that could trigger IBS is sugar-free chewing gums. Most of these gums use artificial sweeteners like sorbitol, xylitol, aspartame, etc, these are hard to get absorbed by the body. Furthermore, the polyols present in the gum can trigger diarrhea in IBS patients. The chewing process also leads to more air being swallowed, making bloating and gas worse.
Carbonated and caffeinated beverages
The carbon dioxide that causes sodas and colas to remain bubbly and fizzy causes a similar effect in your gastrointestinal tract. Consuming a lot of carbonated beverages can lead to excess bloating and gas in IBS patients. Similarly, caffeinated drinks can stimulate the intestines, leading to diarrhea. Drinks like coffees, sodas, tea, energy drinks, should be avoided by those suffering from IBS.
Fructose
Fructose-rich items are among the worst foods that could trigger IBS. This compound can be found in processed food (thanks to the addition of high-fructose corn syrup), packaged juices, and occurs naturally in certain fruits like apples, mangoes, cherries, and dried fruits. People with IBS can find it hard to digest fructose, leading to bloating and discomfort. However, fruits with low fructose content, including ripe bananas, citrus fruits, cantaloupes, grapes, and blueberries, can be safely consumed.
Fatty and oily food
Food that is rich in oil and fats, especially unhealthy saturated and trans fats, can not only trigger IBS symptoms but also cause a host of other health problems. Deep frying alters the chemical makeup of the food, causing them to become difficult to digest. Try alternative cooking methods like grilling or baking. And if needed, use only little oil, preferably olive or any other omega-3 rich oil.