Did you know that Irritable Bowel Syndrome (IBS) affects about 11% of the global population? This gastrointestinal disorder impacts individuals differently, often leading to discomfort and disrupting their daily lives. [1]
IBS comprises two major components: constipation-predominant IBS (IBS-C) and diarrhea-predominant IBS (IBS-D). Managing IBS involves navigating dietary choices to alleviate its symptoms.
The triggers for IBS symptoms vary among individuals, making it challenging to compile a definitive list of foods to avoid. However, several common culprits tend to provoke digestive distress in people dealing with IBS. Here is a list of 12 food items that have been reported to trigger in IBS patients:
- Dairy
- Fried foods
- Gluten
- Insoluble fiber
- Caffeinated drinks
- Beans and other legumes
- Alcohol
- Chocolate
- Sweeteners
- Processed food
- Cruciferous vegetables
- Garlic and Onions
Dairy
For some individuals with IBS, dairy products can pose a problem due to their fat content, which might lead to diarrhea. While it remains uncertain whether those with IBS have a higher likelihood of lactose intolerance, many report experiencing symptoms triggered by milk. Opting for low-fat or nonfat dairy could potentially mitigate these symptoms. Alternatively, lactose-free milk or dairy substitutes like plant-based alternatives or soy-based cheese might offer relief.
Consider lactase enzymes when consuming dairy or opt for naturally lactose-free cheeses, such as certain types of sharp cheddar. Yet, eliminating dairy from your diet might necessitate seeking calcium from other sources, as supplements may pose risks, as outlined in a 2017 study. [2]
