This article will explain to you which foods to avoid with IBS and without making your diet too restrictive.
The article also explains whether dairy and gluten are your enemies and whether you must avoid high FODMAP foods.
Do not worry. We will not only talk about foods to avoid, but we will also provide simple swaps for the foods that might have a negative impact on your IBS and suggest which foods are the best for IBS.
Please note – whilst this article provides the most common food causes of IBS symptoms, your personal tolerance may be different.
Alcoholic beverages
One in three IBS sufferers report alcohol as one of their IBS triggers (1). Moreover, alcohol does not only worsen your IBS but also impairs your gut function.
Alcohol induces intestinal lining inflammation, changes gut microbiota, and increases gut permeability (2, 3).
Alcoholic beverages can also negatively impact your sleep, which can exacerbate IBS symptoms the next day (4).
To learn more about alcohol and IBS and how to avoid its negative effects on health, read our article: Alcohol and IBS – is there a link?
Caffeinated drinks
Caffeine is a compound found in coffee, cocoa, and green tea that stimulates the central nervous system and is another IBS trigger (5, 6).
As caffeinated drinks can help you combat fatigue, they can also give you a hard time falling asleep.
How fast you metabolize caffeine depends on your genetics, but it can stay in your body for up to eight hours (7).
Therefore, avoid caffeinated drinks (Coke as well) in the afternoon, so you give your body the time to eliminate caffeine.
Read more about caffeine and IBS here: Caffeine & IBS – what you need to know.
For all coffee lovers, learn more about coffee and IBS here: Coffee & IBS – Is there a connection?
Fizzy drinks
Fizzy drinks, such as sodas and sparkling water, can affect your IBS in numerous ways.
The first reason why a fizzy drink can make your IBS worse is swallowing gas, which can contribute to bloating.
Another reason is the high FODMAP sweetener in regular and diet soda (8). When those high FODMAP sweeteners arrive in the colon, gut bacteria ferment them and produce gas.
The fermentation can cause symptoms like bloating, excess gas, and diarrhea.
The third reason we have already mentioned in the previous group to avoid if you have IBS is caffeine content. The most typical fizzy drinks with caffeine are Coke and energy drinks.
Chewing gums
Chewing gum leads to swallowing air, which can cause bloating (and that can be pretty painful for people with IBS).
Some chewing gums also contain polyols (also called alcohol sugars), which can cause even further gastrointestinal problems.
Read more about polyols here: What are polyols? A definitive guide to their functions, types, and usage.
Fatty foods
A high-fat meal can trigger symptoms by activating the gastrocolic reflex, a normal body response. Still, in people with IBS, it can be overstimulated or understimulated (9).
A high-fat meal can also slow the transit of gas into the intestines. Trapped air causes bloating and abdominal pain (10).
All that does not mean you must eliminate fat from your diet, but rather be mindful. Trial smaller amounts of fatty foods and get familiar with the amount you can tolerate without causing symptoms.
Spicy foods
Spicy foods and spices, such as cayenne pepper, contain a compound capsaicin which can irritate the digestive system.
As people with IBS also have visceral sensitivity, they are more susceptible to pain in the intestines (11).
DO YOU HAVE TO AVOID HIGH FODMAP FOODS IF YOU HAVE IBS?
Avoiding high FODMAP foods is crucial only during the low FODMAP process, to discover your food intolerances.
The low FODMAP diet is not a life-long diet and is beneficial only when done under the supervision of a registered dietitian.
Following the low FODMAP diet without professional support can lead to nutritional deficiencies. If followed for a more extended period (longer than six weeks), it can negatively impact gut microbiota.
Learn more about the three-phase approach in IBS management here: The low FODMAP diet.
DO YOU HAVE TO AVOID DAIRY FOR IBS?
No, dairy is not an IBS enemy. However, most dairy products contain lactose, a naturally present sugar that can cause digestive symptoms in people with lactose intolerance.
If you have IBS and are constipated, then you probably do not have lactose intolerance as undigested lactose causes loose stools.
You can swap from regular dairy to lactose-free dairy if you have lactose intolerance. Other options are lactase enzymes and plant-based dairy alternatives, such as almond milk and yogurt.
DO YOU HAVE TO AVOID GLUTEN FOR IBS?
The answer might surprise you, but no, you do not have to avoid gluten for IBS.
However, foods that contain gluten (such as wheat pasta) also contain fermentable carbohydrates fructans, which can cause IBS symptoms in people with fructan intolerance.
You can read more about fructans here: Fructans – are you intolerant to them?
If you are intolerant to fructans, you should tolerate traditional spelt sourdough, which contains gluten but not fructans.
THE BEST FOODS FOR IBS
As IBS can significantly impact your quality of life, you are probably eager to know which foods are best for IBS.
Those are foods that provide nutrients that support gut function. Examples of the best foods for IBS include:
- Oats
- Buckwheat
- Green leafy vegetables e. g., kale
- Kiwi fruit
We have already written an in-depth article on this topic, which you can access here: The 11 best foods to eat for IBS.
SUMMARY
Foods to avoid with IBS include alcoholic, carbonated, and caffeinated drinks, chewing gum, spicy foods, and fatty foods.
Dairy and gluten are not IBS triggers, but can cause IBS symptoms due to FODMAPs – lactose in dairy and fructans in gluten-containing foods.
To avoid digestive discomfort after dairy and foods with gluten, swap them with low FODMAP versions, such as lactose-free dairy and spelt sourdough.
You should avoid high FODMAP foods while following a low FODMAP diet, which will help you discover your dietary triggers.
There are also the best foods to eat with IBS, as they improve gut function. Examples include buckwheat, kiwi fruit, and kale.
Written by Barbara Lešnik, Dietetic Student, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert
Serena is UK HCPC Registered Dietitian. She graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.
Serena has previously worked as an Acute Dietitian supporting inpatients with both oral nutrition support and enteral tube feeding. She is now currently working as a Specialist Weight Management Dietitian. Alongside this, Serena has worked for The Food Treatment Clinic since 2022 and has created our low FODMAP, histamine intolerance and SIBO ebooks.
Serena has a keen interest in IBS and gut health, most specifically the low FODMAP diet. She is dedicated to helping those with gut conditions to improve their overall quality of life.
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