Alleviate symptoms by cutting down on these IBS trigger foods. Plus, what to eat instead, according to experts
A diagnosis of IBS can be challenging. You’ll likely experience flare-ups of symptoms like constipation, gas, bloating, and diarrhea – this happens when your gut has an exaggerated response to foods it struggles to digest. At first, the symptoms may seem unpredictable, and you’ll likely feel anxious about mealtimes. That’s why learning about your IBS trigger foods can empower you to choose food that makes you feel good while minimizing unpleasant symptoms.
What are common IBS trigger foods?Insoluble fiber“There are trigger foods known to stimulate the gut, including dietary fiber,” says Dr. Shyamala Vishnumohan , Doctor of Food and Nutrition Science , Certified Prenatal Dietitian, and Real Food Advocate. “These include: fruits, vegetables, whole grains, legumes, nuts, and seeds. You may experience discomfort if you’re prone to IBS symptoms like diarrhea.
Dr. Vishnumohan explains: “[They] tend to receive a wonderful reception from our hungry resident gut bacteria, resulting in rapid fermentation. Fermentation is really a good thing — it helps produce beneficial Short-Chain Fatty Acids and is key to bowel health. Yet fermentation can produce excessive gas, which causes the intestine to stretch and triggers pain signals in people with IBS.”
Artificial sweetenersIf you want to lose excess weight, you may be tempted by artificial sweeteners. Yet if you have IBS, these sweeteners can exacerbate symptoms. They often contain polyols, which are difficult for the gut to digest. What can you eat with IBS?When you receive a diagnosis of IBS, a low FODMAP diet can identify your IBS trigger foods. FODMAP is an acronym for specific types of carbohydrates: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, according to the Academy of Nutrition and Dietetics .
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