11 foods to avoid if you have IBS

As well as changes in bowel movements, common symptoms that may occur if you have IBS include:

• Bloating
• Flatulence
• Trapped wind
• Nausea
• Stomach cramps or pain

Whilst the exact cause for IBS is unknown, there are three key factors that can play a significant role in the exacerbation of symptoms:

• Stress can be a significant factor in both the development and exacerbation of IBS symptoms
• Gut microbiome dysbiosis may be involved in both the development of IBS, and the trigger or worsening of symptoms

Certain foods can also be a trigger for IBS symptoms, although this varies from person to person. Triggers could be down to an intolerance – such as dairy or gluten – a food sensitivity, or eating high FODMAP foods. FODMAP (Fermentable Oligo-, Di- and Monosaccharides, and Polyols) refers to certain types of carbohydrates which are associated with triggering or worsening digestive symptoms.

Next read up on what causes bloating, how diet affects gut health and the best diet for IBS. Plus, see all our gut-friendly recipes and our review of the best probiotic supplements.

Foods to avoid for IBS

1. Dairy

Dairy products contain lactose, a type of sugar, which may cause symptoms such as gas and bloating in those who are lactose intolerant. Some people may still be able to tolerate low lactose or lactose-free dairy products.

Dairy products include:

• Milk
• Cheese
• Yogurt
• Cream
• Ice cream

2. High FODMAP fruits

Some fruits are higher in fructose, which is a monosaccharide, and polyols which can cause digestive discomfort because of its malabsorption in the gut when consumed.

Common high FODMAP fruits include:

• Apples
• Pears
• Mangoes
• Cherries
• Figs
• Watermelon
• Dried fruits

3. High FODMAP vegetables

Like fruit, some vegetables are also high in the fermentable carbohydrates that can affect IBS sufferers. Often, people find symptoms can be worse if consumed raw.

Common high FODMAP vegetables include:

• Artichoke
• Asparagus
• Cauliflower
• Garlic
• Green peas
• Leeks
• Mushrooms
• Onions
• Sugar snap peas

4. Gluten-containing foods

Gluten is a protein that is found in some whole grains, and some people may react to or have a gluten sensitivity, also known as NCGS (Non-Celiac Gluten Sensitive) which can disrupt digestion and cause symptoms such as bloating, pain and constipation.

Common gluten-containing foods include:

• Bread
• Biscuits
• Cakes
• Cereals
• Pasta

5. Wheat-containing foods

Like gluten, wheat may be troublesome for some IBS sufferers. Wheat contains fructans that may increase gut bacteria fermentation which can lead to symptoms such as bloating and gas.

Common wheat containing products include

• Bread and breadcrumbs
• Cereals
• Flour
• Pasta
• Spelt
• Couscous

6. Fizzy drinks

The bubbles in fizzy drinks can make IBS symptoms worse due to the carbonation which can lead to increased gas and bloating and trapped wind.

Common fizzy drinks include:

• Sparkling water – plain or flavoured
• Fizzy sodas such as coke or lemonade
• Soda water
• Tonic water
• Champagne and sparkling wines
• Beer
• Kombucha

7. Caffeine

Caffeine may act as a stimulant on the gut which can accelerate gut motility and may cause symptoms such as increased bowel movements, loose stools or stomach cramps.

Common drinks that contain caffeine include:

• Coffee
• Tea
• Matcha tea
• Energy drinks

8. Beans and legumes

Beans and legumes are high in fibre, but for some IBS sufferers this can make matters worse as that fibre is poorly digested and often results in increased gas, trapped wind and bloating.

Common foods include:

• Baked beans
• Black-eye beans
• Butter beans
• Chickpeas
• Green peas
• Hummus
• Kidney beans
• Lentils
• Pinto beans

9. Artificial sweeteners

Artificial sweeteners such as xylitol, sucralose and aspartame may cause gut dysbiosis which in turn could trigger IBS symptoms, such as diarrhoea.

Common foods that contain artificial sweeteners include:

• Diet drinks
• ‘No added sugar’ drinks
• Chewing gum
• Yoghurts
• Ready meals
• Desserts

10. Spicy foods

Chilli and other spicy foods contain a compound called capsaicin which can irritate the gut lining and trigger IBS symptoms such as stomach pain, or a burning sensation.

Common foods that are high in capsaicin include:

• Cayenne pepper
• Chilli peppers – the hotter the pepper the higher the capsaicin content!
• Chilli dishes
• Curries
• Hot sauces
• Kimchi
• Paprika

11. High fat food

Some foods that have a high fat content may be harder to digest but can also increase the strength of your digestive contractions, causing discomfort, as well as triggering symptoms such as bloating, fullness and nausea.

Common high fat foods include:

• Bacon
• Chips
• Fried foods
• Foods with a heavy cream sauce
• Ice cream and rich desserts
• Red meat

12. Alcohol

Like carbonated drinks, alcohol can also be a cause of IBS symptoms as it may affect the gut lining, bowel motility and absorption and disrupt the gut microbiome.

Common types of drinks that contain alcohol:

• Beers
• Champagne
• Cocktails
• Gin
• Lager
• Sparkling wine
• Vodka
• Wine

For how long should you cut out triggers?

IBS is very individual, and you may find that some foods can worsen your symptoms and not others, so it is a case of finding out what works for you, and what doesn’t.

It’s important to note that it is not recommended to cut out whole food groups to resolve your IBS as this may result in nutritional deficiencies and even cause disordered eating for some.

While removing known triggers may ease symptoms, even the Low FODMAP diet is only recommended short-term because of the knock-on effect it can have on your health and gut microbiome . These types of elimination diets are difficult to maintain long-term, but they also do not take into consideration other factors such as stress and your gut microbiome health, that may be playing a part.

It is best to work alongside a registered nutritional therapist or dietician to help you understand your IBS better.

What foods calm an IBS flare-up?

There are some foods that may help soothe IBS symptoms – this also varies from person to person. These foods include:

• Porridge
• Low-fat yogurt
• (Unripe) Bananas
• Homemade soup (without onions or garlic)
• White rice
• Sweet potato without the skin
• Peppermint tea
• Chamomile tea

Can you eat crisps with IBS?

Crisps are generally best avoided if you are struggling with IBS, because they are high in fat, and the flavoured varieties may contain other ingredients that could aggravate symptoms.

So, can diet affect IBS?

Yes, diet can be a trigger for your IBS, but what foods affect you is very individual. You also need to consider stress and your gut microbiome as part of the puzzle to ease your IBS and prevent flare-ups.

Next try...

What is a low FODMAP diet?
Is your poo routine normal?
Why am I bloated? A dietician explains
What are probiotics and what do they do?

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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