Irritable bowel syndrome (IBS)

Foods to avoid

Certain foods can exacerbate IBS symptoms, especially those high in fermentable carbohydrates known as fodmaps:

  • Dairy products: Milk, cheese, and ice cream, particularly in individuals with lactose intolerance.
  • High-fructose foods: Apples, pears, watermelon, and foods containing high-fructose corn syrup.
  • Legumes: Beans, lentils, and chickpeas.
  • Cruciferous vegetables: Broccoli, cauliflower, cabbage, and brussels sprouts.
  • Artificial sweeteners: Sorbitol, mannitol, xylitol, and other sugar alcohols found in sugar-free products.
  • Caffeinated and carbonated beverages: Coffee, soda, and energy drinks can stimulate the intestines and cause discomfort.

Note: Individual triggers can vary. Keeping a food diary can help identify personal sensitivities.

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Foods to include

Incorporating certain foods can help manage IBS symptoms; These foods can help maintain a balanced and nutritious diet while minimizing IBS symptoms:

  • Low-fodmap vegetables: Carrots, zucchini, spinach, and bell peppers.
  • Lean proteins: Chicken, turkey, eggs, and fish.
  • Low-fodmap fruits: Bananas, blueberries, kiwi, and oranges.
  • Whole grains: Oats, quinoa, and rice.
  • Lactose-free dairy alternatives: Almond milk, lactose-free yogurt, and hard cheeses.
  • Herbal teas: Peppermint and chamomile teas can soothe the digestive tract.
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During a flare-up

IBS flares can be disruptive, but certain dietary choices can help alleviate symptoms:

Foods to include during flares

  • Plain white rice or oatmeal: Easy to digest and gentle on the stomach.
  • Steamed vegetables: Carrots and zucchini are low in fodmaps and fiber.
  • Lean proteins: Poached chicken, eggs, or fish.
  • Low-fodmap fruits: Unripe bananas or cooked blueberries.
  • Herbal teas: Peppermint or chamomile to soothe the digestive system.

Foods to avoid during flares

  • High-fodmap foods: Onions, garlic, beans, and certain fruits like apples.
  • Fatty or fried foods: Can exacerbate symptoms.
  • Caffeinated and alcoholic beverages: May irritate the gut.
  • Carbonated drinks: Can lead to increased gas and bloating.

Important: Individual tolerances vary; Keeping a food diary can help identify personal triggers.

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Practical tips

Managing stress through relaxation techniques can also help mitigate flare-ups.

  • Eat small, frequent meals: Helps reduce digestive strain.
  • Chew thoroughly and eat slowly: Aids in digestion and reduces swallowed air.
  • Stay hydrated: Drink plenty of water throughout the day.
  • Use a warm compress: Applying heat to the abdomen can relieve cramping.

Useful links

5 foods to avoid if you have IBS Try a fodmaps diet to manage irritable bowel syndrome IBS diets Low-fodmap diet The best IBS diet to prevent flare-ups IBS triggers and how to avoid them These foods may be making your IBS worse The best and worst foods to eat when you have IBS Diet and irritable bowel syndrome The best & worst foods for IBS Nutrition guideline - irritable bowel syndrome Diet in irritable bowel syndrome The role of lifestyle-related treatments for IBS Eating, diet, & nutrition for irritable bowel syndrome Diet, lifestyle and medicines for IBS 12 foods to avoid with IBS