Irritable Bowel Syndrome (IBS) symptoms: 12 foods to avoid

Summary: Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder causing symptoms like abdominal pain, bloating, and irregular bowel movements. Managing IBS requires avoiding foods that aggravate symptoms, such as high-FODMAP foods, fatty foods, spicy foods, caffeine, and alcohol. A tailored diet plan under the guidance of a healthcare professional can help alleviate symptoms and improve daily comfort.     

Irritable Bowel Syndrome (IBS) is a prevalent gastrointestinal disorder that affects the large intestine, causing a range of distressing symptoms. Around one in five Australians experiences the unpleasant symptoms of IBS at some point in their lives. These symptoms often include stomach pain, bloating, diarrhoea, constipation, or a mix of both. IBS is a chronic condition that requires ongoing management, and recognising the symptoms and triggers is essential for individuals coping with the disorder.  Diet is a key aspect of management, as some foods may worsen IBS symptoms. Let’s examine the symptoms of IBS and highlight the foods to avoid for better management.    

12 Foods to avoid if you have IBS

High-FODMAP foods:

• • Fruits: Pears, apples, watermelons, and dried fruits. 
  • Vegetables: Garlic, onions, cauliflower, artichokes, and broccoli. 
  • Dairy products: Milk, yoghurt, and soft cheese 
  • Legumes: Kidney beans, lentils, and chickpeas. 
  • Sweeteners: High fructose corn syrup, artificial sweeteners, and honey. 

Dairy products (Milk, cheese, yoghurt):

• Many people with IBS are also lactose intolerant. Lactose, the sugar found in dairy, can cause gas, bloating, diarrhoea, and abdominal cramps when not properly digested.
• Better option: Lactose-free dairy or plant-based alternatives like almond milk, soy milk, or lactose-free yoghurt. These substitutes offer the same textures and nutrients without causing digestive issues from lactose. 

Fatty foods (fast food, fried food, fatty meats):

• Fatty foods slow digestion, leading to feelings of heaviness, bloating, and discomfort. In some cases, they may also trigger diarrhoea in individuals suffering from IBS. A 2013 study found that 52% of people with IBS reported experiencing symptoms after consuming fatty or fried foods. 
• Better option: Lean proteins like chicken, turkey, or fish, and cooking with healthier oils such as olive oil. These alternatives are gentler on the digestive system and support better digestion. 

Caffeine (coffee, tea, energy drinks):

• Caffeine is a stimulant that can irritate the digestive system, leading to more frequent bowel movements and triggering diarrhoea in IBS-D (Irritable Bowel Syndrome with diarrhoea) individuals. It may also intensify anxiety, further worsening IBS symptoms.
• Better option: Herbal teas like chamomile, peppermint, or ginger. These are comforting for the digestive tract and provide a sense of calm without the stimulating effects of caffeine.  

Spicy foods (chilli, spicy dishes, hot sauces):

• Spicy foods can irritate the gut lining, causing discomfort, gas, and aggravating symptoms like heartburn or diarrhoea in susceptible individuals. 
• Better option: Mild seasonings such as oregano, parsley, or basil. These enhance the taste without the risk of irritation and are easy on the stomach. 

Legumes (lentils, chickpeas, kidney beans):

• Legumes contain specific carbohydrates that are difficult to break down and may cause bloating, excessive gas, and discomfort when fermented in the colon.
• Better option: Vegetables that are thoroughly cooked, like bell peppers, spinach, zucchini, or moderate amounts of low-FODMAP legumes like canned lentils or chickpeas. Soaking and cooking beans properly can help minimise their effect on digestion. 

Processed foods (ready-to-eat meals, packaged snacks):

• Many packaged foods are rich in preservatives, artificial sweeteners, and unhealthy fats that may irritate the gut and trigger IBS symptoms.
• Better option: Fresh, unprocessed foods like grilled vegetables, lean proteins, and home-cooked meals. These provide essential nutrients, are preservative-free, and are easier for the body to digest. 

Gluten (wheat, barley, rye):

• While gluten doesn’t affect everyone with IBS, it may exacerbate symptoms in individuals with gluten intolerance or coeliac disease. Gluten can cause bloating, abdominal pain, and inconsistent bowel movements. Research suggests that people with IBS are more likely to be sensitive to gluten. 
• Better option: Gluten-free grains like quinoa, rice, and oats. These offer a gluten-free option for gluten-sensitive individuals, providing fibre and vital nutrients.

Artificial sweeteners (sorbitol, mannitol, xylitol):

• These artificial sweeteners may cause bloating, diarrhoea, and gut discomfort due to poor absorption and fermentation in the colon.
• Better option: Natural sweeteners like stevia or limited amounts of honey. These are milder on the stomach and do not cause the same discomfort. 

Onion and garlic:

• Onion and garlic are rich in FODMAPs, which can ferment in the digestive tract, leading to gas, bloating, and abdominal pain.
• Better choice: Infused oils such as garlic-infused olive oil or chives and green onions. These provide a similar flavour without triggering digestive issues. 

Carbonated beverages (soda, fizzy water):

• The carbonation in sparkling drinks can cause bloating, gas, and a feeling of heaviness by trapping air in the digestive system. 
• Better choice: Non-carbonated options like still water, herbal teas, or naturally flavoured water. These avoid bloating and are easier on the digestive system. 

Alcohol:

• Alcohol can inflame the digestive tract, cause inflammation, affect gut movement, and lead to issues like diarrhoea, bloating, and stomach discomfort. 
• Better choice: Non-alcoholic drinks such as lemon-infused water or herbal teas. These offer hydration and refreshment without causing IBS flare-ups. 

Also read: How to relieve IBS pain instantly: Doctor’s guide

What to eat instead?

• Low-FODMAP foods: These foods are gentler on the digestive system and are less likely to cause discomfort and bloating. Examples include:
  • Carrots, spinach, zucchini 
  • Bananas, strawberries, oranges 
  • Rice, oats 
  • Plant-based milk or lactose-free dairy 
• Lactose-free options: If you are lactose intolerant, try:
  • Almond milk, soy milk, or coconut yoghurt 
  • Lactose-free cheese, yoghurt, and milk 
• Lean proteins: 
  • Chicken, turkey, fish 
  • Eggs or egg whites 
  • Tofu or tempeh 
• Herbal teas
  • Ginger tea 
  • Peppermint tea 
  • Chamomile tea 
• Whole grains: 
  • Rice, quinoa, oats 
  • Polenta, buckwheat 
• Natural sweeteners
  • Stevia, monk fruit, or small amounts of honey 
  • Coconut sugar 
• Cooked vegetables: 
  • Well-cooked broccoli or cauliflower in limited quantity 
  • Zucchini, spinach, carrots, bell peppers 

What foods make IBS symptoms worse?

• High-FODMAP foods: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are carbohydrates that are not easily absorbed, potentially leading to bloating, gas, and diarrhoea. Foods that are high in FODMAPs include:
  • Dairy items (milk, soft cheese, ice cream, yoghurt) 
  • Certain fruits (apples, pears, cherries, watermelon, peaches, mangoes) 
  • Certain vegetables (onions, garlic, cauliflower, brussels sprouts, asparagus) 
  • Legumes (beans, lentils, chickpeas, soy products) 
  • Wheat-based products (bread, pasta, cereals) 
• Fatty and fried foods
  • Foods that are deep-fried, such as French fries, fried chicken, and chips 
  • High-fat dairy products like heavy cream, butter, and full-fat cheese 
  • Fatty cuts of meat 
• Caffeinated and carbonated beverages
  • Coffee, tea, and energy drinks can stimulate the gut and may lead to diarrhoea 
  • Soda and sparkling water can cause gas and bloating 
• Alcohol: Beer, wine, and spirits can irritate the digestive system and lead to dehydration, worsening constipation or diarrhoea.
• Artificial sweeteners and sugar alcohols: Sorbitol, xylitol, and maltitol (found in sugar-free snacks, candies, and diet sodas) can result in bloating and diarrhoea.
• Spicy foods: Hot peppers, chili sauce, and heavily seasoned dishes may irritate the digestive tract and trigger symptoms.
• Gluten (for some individuals): Wheat, barley, and rye may cause issues for those with gluten sensitivity, leading to bloating and discomfort.

Also read: Bloating, pain, and gas: When to talk to a GP

What triggers IBS flare-ups?

• Certain foods: Numerous individuals with IBS are sensitive to particular foods, including:
• • High-FODMAP choices (onions, garlic, beans, dairy, wheat, apples, pears) 
  • Fatty and fried items (fast food, heavy cream, butter) 
  • Spicy foods (hot peppers, chili sauce) 
  • Artificial sweeteners (sorbitol, xylitol, found in sugar-free gum and diet sodas) 
  • Carbonated drinks (soda, sparkling water) 
  • Caffeine and alcohol (coffee, energy beverages, beer, wine) 
• Stress and anxiety: Emotional stress can impact gut function directly, leading to cramping, bloating, and alterations in bowel habits.
• Hormonal fluctuations: Numerous women encounter IBS flare-ups linked to their menstrual cycle due to hormonal changes.
• Irregular eating habits: Skipping meals, overeating, or consuming food too quickly can hinder digestion and trigger symptoms.
• Sedentary lifestyle: A lack of physical activity can impede digestion and exacerbate symptoms, particularly constipation.
• Alterations in gut bacteria: Changes in gut microbiota, often resulting from antibiotics or infections, can instigate IBS symptoms.
• Insufficient sleep: Poor sleep can heighten gut sensitivity and stress, resulting in flare-ups.

Can you drink coffee if you have IBS?

• Limit consumption to a single ounce daily and monitor any reactions. 
• Opt for low-acid options like cold brew or decaf. 
• Enjoy coffee with food to minimise irritation. 
• Avoid high-FODMAP additions like regular milk. 

Is a banana good for IBS?

Other tips for managing IBS symptoms

1. Adhere to a low-FODMAP diet: Steer clear of high-FODMAP items such as onions, garlic, beans, and certain dairy products. 
2. Consume smaller, more frequent meals: Large portions can overload the digestive system and trigger symptoms. 
3. Maintain hydration: Drink ample water to support digestion and avoid constipation. 
4. Restrict caffeine, alcohol, and fizzy drinks: These can irritate the digestive system and exacerbate symptoms. 
5. Engage in regular physical activity: Exercise encourages digestion and alleviates stress. 
6. Address stress: Utilise relaxation methods such as meditation, yoga, or deep breathing exercises. 
7. Ensure adequate sleep: Insufficient rest can worsen IBS symptoms. 
8. Keep a food journal: Documenting foods and symptoms can help pinpoint personal triggers. 

When to call the doctor?

How can an online GP help?

• Evaluate symptoms: Analyse your condition and eliminate the possibility of other digestive issues. 
• Advise dietary modifications: Guide low-FODMAP diets and foods to avoid. 
• Prescribe medications: Offer solutions for pain, diarrhoea, or constipation. 
• Suggest stress reduction methods: Suggest relaxation methods to help reduce flare-ups. 
• Conduct tests: Organise stool tests, blood tests, or referrals if necessary. 
• Track progress: Conduct follow-ups to monitor symptom improvement.