A healthful diet means eating a wide variety of nutritious foods. People with irritable bowel syndrome (IBS), on the other hand, may find that certain foods make their digestive problems worse.

It’s not possible to make a single list of foods to avoid because the foods that make IBS worse for different people are different.

 

 

Still, a lot of people will notice that staying away from some of the most common triggers, like dairy, booze, and fried foods,

leads to:
more regular bowel movements
fewer cramps
less bloating

Read on to learn about the things that might be making your IBS worse.

 

1. Insoluble fiber

 

Fiber in food gives you more bulk, and it also helps keep your gut healthy in general. The following foods are high in fiber:

whole grains fruits and veggies

 

 

There are two types of fiber found in foods:

insoluble
soluble

There are some foods that are high in only one type of fiber, but most plant foods have both types.

Beans, fruits, and oat goods have a lot of soluble fiber.
Whole grain foods and veggies have a lot of insoluble fiber.

For most people with IBS, soluble fiber is the best choice. The American College of Gastroenterology (ACG) says that psyllium and other soluble fiber products are a cheap and effective way to treat IBS.

However, they say that hard fiber, like wheat bran, might make the pain and gas worse.

Each person can handle fibers in a different way. For some people with IBS, foods high in insoluble fiber may make their symptoms worse. For others, these foods don’t bother them at all.

Also, some people with IBS have trouble with foods that are high in soluble fiber, like beans.

As you can see, eating and IBS are very different for each person. Some fiber-rich foods may make your symptoms worse, while others may make them better.

Soluble fiber products should be tried instead of these foods if they make your symptoms worse.

 

 

 

2. Gluten

 

Gluten is a group of proteins that can be found in grains like barley, rye, and wheat. Some people with IBS may have problems with gluten.
The immune system of some people reacts badly to gluten. This is called celiac disease.

Some people may not be able to handle gluten. The signs of these diseases are similar to those of diarrhea-predominant IBS.

People with celiac disease have an autoimmune problem. It changes the cells in the intestines, which makes it hard for the body to absorb nutrients. Less is known about what causes gluten intolerance, also called non-celiac gluten sensitivity.

A 2015 study found that a gluten-free diet can help about half of the people who were tested with IBS.
Some doctors say that people with IBS should try staying away from gluten to see if their symptoms get better. Try going without gluten for a while if you find that it makes your symptoms worse.

Some good news is that gluten-free items are being made and sold very quickly. You can always get gluten-free pizza, pasta, cakes, or cookies if you really can’t live without them.

Also, there are a lot of whole, healthy options to grains and flours that contain gluten, such as

quinoa
sorghum
oats
buckwheat
almond flour
coconut flour

 

 

 

3. Dairy

 

For more than one reason, dairy may be bad for people with IBS.
First, a lot of dairy products are high in fat, which can make you have diarrhea. If you switch to low-fat or nonfat dairy, your symptoms might get better.

Second, a lot of people with IBS say that milk makes their symptoms worse, but it’s not clear if this is because they are more likely to actually have lactose sensitivity.

If you think that dairy or milk products are making your stomach hurt, you might want to switch to dairy-free options like soy-based cheese and plant-based milks.

If you have to give up dairy for good, try eating more calcium-rich foods like

greens
beans
nuts
sardines
seeds

 

 

 

A 2017 study found that calcium supplements may do more harm than good in most cases, so it’s better to eat things that are high in calcium instead.

4. Fried foods

 

People in the West eat a lot of French fries and other fried foods. But eating too much can be bad for your health.

It may be especially hard on people with IBS because it has a lot of fat.

Food can become harder to handle when it is fried because the chemicals in the food change. This can cause uncomfortable digestive symptoms.

Instead of frying or frying, try grilling or baking your best foods.

 

 

 

5. Beans and legumes

In general, beans, lentils, and peas are high in protein and fiber, but they can make IBS symptoms worse. They have chemicals in them called oligosaccharides that are hard for intestine enzymes to break down.

To help people who are constipated, beans can make their stools bulkier. But they also make:

 

gas
bloating
cramps

Stay away from beans for a while and see if that helps your IBS. Also, letting beans or lentils soak overnight and then washing them before cooking can make them easier for the body to digest.

 

6. Caffeinated drinks

 

Some people swear that their morning coffee keeps their stomachs at a healthy level. But coffee and other drinks with caffeine can make you have diarrhea because they stimulate the bowels.

Caffeine-containing drinks like coffee, pop, and energy drinks can make people with IBS feel sick.

If you need to get your energy back or just feel better, eat a small snack or take a short walk.

 

 

7. Processed foods

 

A lot of the following are found in processed foods:

 

added salt
sugar
fat

Here are some examples of prepared foods:

chips
premade frozen meals
processed meats
deep-fried foods

No one should eat too much of these things because they are bad for you. Besides that, they often have additives or stabilizers that can make IBS symptoms worse.

A 2019 study found that eating 4 servings of ultra-processed foods every day was linked to a higher chance of getting IBS, as well as:

 

cancer
obesity
high blood pressure

Instead of buying prepared foods, it’s better for you to make your own meals or buy fresh fruits and vegetables when you can.

 

 

 

8. Sugar-free sweeteners

 

When it comes to IBS, just because something is sugar-free doesn’t mean it’s good for you.
Sweeteners without sugar are often used in

 

sugarless candy
gum
most diet drinks
mouthwash

Commonly used sugar substitutes include:

 

artificial sweeteners
natural zero-calorie sweeteners like stevia

Artificial sweeteners, which can have negative effects on health, can contain ingredients like:

sucralose
acesulfame potassium
aspartame

ResearchTrusted Source also shows that sugar alcohols are hard for the body to absorb, especially in people with IBS, causing:

gas
digestive discomfort
laxative effects

Common sugar alcohols that may cause IBS symptoms include:

sorbitol
mannitol

You can stay away from these chemicals by reading the labels on sugar-free foods.

 

9. Chocolate

 

 

Because they are usually high in fat and sugar and contain lactose and caffeine, chocolate bars and candy can make IBS worse. Some people have trouble going to the bathroom after eating chocolate.

People with IBS often find that vegan chocolate choices are easier to handle.

 

10. Drinking alcohol

 

Alcoholic drinks are a common trigger for people with IBS. This is because of the way the body digests alcohol. Also, alcohol can lead to dehydration, which can affect digestion.

 

Beer is especially dangerous because it often has gluten in it, and wines and mixed drinks can also have a lot of sugar.

 

Avoiding alcoholic drinks will help ease the signs of IBS.

 

 

11. Garlic and onions

 

Foods with garlic and onions taste great, but they can be hard for your digestive system to break down, which can lead to gas.
Raw garlic and onions can cause painful gas and cramps, but cooked forms of these foods can also be triggers.

 

12. Broccoli and cauliflower

 

Cauliflower and broccoli are hard for the body to digest, which is why they may make IBS symptoms worse.

If you don’t have IBS, these things can still give you gas and sometimes make it hard to go to the bathroom.

Cooking veggies makes them easier to digest, so if broccoli and cauliflower make your stomach hurt when you eat them raw, try roasting or sautéing them instead.

What to eat instead

The low FODMAP diet is something that many doctors say people with IBS should do. The main idea behind this diet is to reduce foods that are high in certain kinds of carbohydrates.

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are what FODMAP stands for. These are short-chain sugars that can be fermented.

Harvard Medical School says that study shows that foods that contain FODMAPs are hard for the small intestine to absorb. They might make your stomach hurt, bloat, and give you gas.

 

 

 

Foods that contain FODMAPS include:

most milk and cheese
apples, cherries, and mango are some of the fruits
grains like rye and wheat high-fructose corn syrup sweeteners like sorbitol, mannitol, and xylitol some veggies like cabbage, cauliflower, beans, lentils, and lentils

There are a lot of other foods with low FODMAP scores that you can still eat even though you should avoid the ones above.

As a start, this diet lets you eat any things that don’t have carbs or are low in FODMAPS. Among these are:

 

 

fish and other meats
eggs
butter and oils
hard cheeses

Other healthful low FODMAP foods that you can enjoy include:

 

lactose-free dairy products
some fruits, including bananas, blueberries, grapes, kiwi, oranges, and pineapple
some vegetables, including carrots, celery, eggplant, green beans, kale, pumpkin, spinach, and potato
quinoa, rice, millet, and cornmeal
firm and medium tofu
pumpkin seeds, sesame seeds, and sunflower seeds

It’s hard to stick to the low FODMAP diet without the help of a healthcare professional because it has steps where you remove foods and then add them back in.
Talk to a registered dietitian or another health care professional who specializes in stomach issues if you want to try the low FODMAP diet.

In short

Remember that everyone has a different way of digesting food and a different food trigger. Some people with IBS can eat certain things while others can’t.
Learn about your body and which foods make you feel good. Cut back on the foods that make you feel bad.
Writing down what you eat and your symptoms can help you figure out what foods to eat and what foods to avoid.