There are a lot of conflicting opinions on what foods to avoid with IBS. Some will tell you avoid certain types of fiber, or most meats, or many other things can all be trigger foods for ibs. The list of what not to eat from some of these resources is almost longer than the list of what you can eat!
The problem with most of these lists of ibs trigger foods is that they don’t make any sense. Why would you eliminate for example coconut products, when they have the easiest to digest medium chain fatty acids? Others will tell you to eat foods that can really make IBS much worse, such as a ton of insoluble fiber. Most lists just eliminate everything, when you could have been eating it all along!
There are foods everyone who suffers from digestive problems should avoid, but it’s important for everyone to think about why these foods should be avoided – otherwise you’re just going to feel deprived!
Here are the top IBS Trigger Foods to Avoid:
Dairy Products: There’s a number of reasons why dairy should be avoided, and this is usually the one thing most people don’t want to give up! Dairy intolerance is very common, and is usually caused by one of two reasons. Some people cannot tolerate dairy because the milk sugars (lactose) are difficult to digest. Others should not eat dairy products because they may actually be intolerant of the proteins found in milk. (This is especially true if you’re prone to eczema or other skin conditions and sinus problems). Most commercial dairy products are so processed that they are very difficult to digest. For example, some people can handle raw, whole milk, because the digestive enzymes are not killed in pasturization and the fat (which is a medium chain fat that is easy to digest) helps your body process the milk sugars and the proteins. If you’ve been drinking skim milk, chances are that may be why it is a problem for you. Milk is also a problem because it is full of hormones and antibiotics. The hormones can cause your hormones to act in ways they shouldn’t, and the antibiotics can kill off your good digestive flora. I can give you 100 reasons not to drink milk anymore.
Gluten: Gluten is a protein found in wheat, barley, and rye, and so these foods should also be avoided. Most doctors believe that gluten intolerance and Celiac Disease are quite rare, but we’ve found that nearly anyone with digestive problems can benefit from following a very strict gluten free diet. It’s important to not just avoid the obvious sources, such as bread, pasta, and baked goods, but also check ingredient labels very carefully to make sure it’s not hidden as something such as “modified food starch” or other vague names. You’ll also want to make sure you’re careful of cross contact with foods containing gluten. While it’s hard to believe that a microscopic amount can cause problems, ask anyone who knows they are intolerant of gluten and they’ll tell you it’s quite possible. I had to actually buy all no cookware to truly live gluten free!
Sugar & Sugar Substitutes: Sugar substitutes are the worst thing for your poor stomach. Splenda, sucralose, sorbitol, aspartame, and the long list of other alternatives to cane sugar are all problematic in IBS. For some, cane sugar and cane juice are the best tolerated, though they can also cause problems. If you notice a sensitivity to sugar, you may want to be checked for fructose intolerance. When fructose is a problem, anything with high fructose corn syrup and even eating too much fruit can cause issues with gas, bloating, and abdominal pain.
Coffee: I wouldn’t go as far to say that all coffee is bad for IBS – but there is certainly a big difference in the types and quality of coffees! If I roast my own at home, I don’t have to worry much and can safely enjoy a cup or two. But order a cup of the stuff at a local restaurant and my stomach is in knots! I know people love coffee, and heck are probably even addicted to it – but if it causes you pain, is it really worth it?
Meat: Most experts will tell you an all vegetarian diet is better for IBS, but I tend to disagree. While I think a mostly vegetarian diet is certainly okay, there are some pretty important nutrients you can get from eating some animal protein. Again, what can make all the difference is the quality. If you eat beef, eat the lean grass fed beef. Chicken? Go for the free range (outside! not inside!) chickens that are hormone and antibiotic free. The taste difference is not only amazing, but these tend to be much gentler on the stomach. If beef or chicken cause you issues, you may be better off with pork and ham.
Soy: I want you to imagine drinking a bottle of vegetable oil or eating a cup full of vegetable shortening (ie: Crisco) – does that seem healthy or appealing to you? How do you think that would make your stomach feel? These are soy based products, and many foods hide a lot of soy in them, especially processed foods. Soy is one of the top 8 common allergens, and so it never hurts to try eliminating it from your diet to see if that helps at all or provides any relief.
The Wrong Fats: Our bodies need fat, despite all the health claims that fat is bad for you. The problem is people get the wrong fats – what we need is GOOD fat. That means no hydrogenated oils, no processed fats – just all natural fats, such as those in coconut milk or an avacado. You’ll also want to eat foods that are good sources of Omega 3 Fatty Acids, such as raspberries, walnuts, and others.
These are just a few examples of what could be potentially a trigger food to avoid with IBS. While most of us can complain of the same symptoms and therefore share a similiar diet, it’s also important to realize triggers can be different for anyone – it depends greatly on your health history, other health problems, prior eating habits before developing IBS, and so much more. If you want to really know what YOUR individual triggers are, download our Diet Sheets for IBS which can help you make sense of everything.