Common Triggers For IBS: What to Eat, What to Avoid

If you experience irritable bowel syndrome, or IBS, certain factors can cause your symptoms to worsen. Common triggers for IBS include foods, stress and lifestyle choices. Understanding the triggers that are specific to you can help you better manage your condition.

What is IBS?

Irritable bowel syndrome (IBS) is a common condition of the gastrointestinal tract that affects your large intestine. IBS is a chronic disorder, meaning that it can go away and come back throughout your life.

People often have a “flare-up,” meaning their IBS symptoms come back after disappearing for a while. This can happen when they eat certain foods. This condition often means you’ll need long-term management or treatments. Some of the most common symptoms of IBS that people experience include:

• Bloating
• Excess gas
• Abdominal pain and cramping
• Diarrhea or constipation (you might experience both with IBS)

The good news is that IBS doesn’t affect the tissue in your bowels or lead to cancer in your digestive system. Understanding this condition can help you manage it. Make an appointment with a gastroenterologist to learn more.

Common triggers for IBS

Common triggers for IBS are often food, and some foods can worsen your symptoms. These “trigger foods” for IBS vary from person to person. While certain foods can cause severe symptoms in one person, another person can eat them without experiencing any discomfort.

Doctors believe that food and lactose intolerance can be a cause of IBS. However, it’s unclear what role foods play in the condition.

Identifying trigger foods

An elimination diet is a popular way for patients to figure out which foods trigger IBS symptoms. This means you stop eating certain foods for a period of time and then start eating them again, one at a time. This makes it easier to notice if you react to something you ate.

Some of the more common foods that trigger IBS are:

• Dairy products
• Artificial sweeteners
• High-protein diets
• High-fat and fried foods
• Coffee, soda and alcohol
• Processed foods (like chips and cookies)
• Refined grains (certain breads and cereals)

Foods that can avoid IBS symptoms

Dealing with IBS can be frustrating, especially if you feel you’re giving up all of your favorite foods. However, there are a lot of foods that you can still enjoy. They won’t cause your IBS to flare up.

Fiber

Start by eating more fiber. Aim to have 2 to 3 more grams per day until you reach the recommended daily intake. The recommended daily fiber intake is 25 grams per day, according to the U.S. Food and Drug Administration (FDA).

Adding fiber slowly is important so your body can get used to it. Otherwise, you might experience worse IBS symptoms.

Foods to eat

Some of the best foods to eat to increase your fiber intake and avoid IBS symptoms include:

• Fruit
• Vegetables
• Small servings of beans
• Whole grain breads, cereals and pastas

Avoid eating large amounts of vegetables that cause gas, such as broccoli or cabbage. Instead of frying your favorite foods, explore new ways to cook them.

Methods to relieve symptoms

Baking, broiling, steaming and grilling foods with little to no oil allows you to create flavorful dishes. This can also reduce your chances of triggering an IBS episode.

Dried plums and prune juice can help relieve constipation symptoms. Staying hydrated and drinking lots of plain water throughout the day is also important.

Healthy lifestyle choices for IBS

Adopting a healthier lifestyle and improving your overall health can have a positive impact on your IBS:

• Poor eating habits: Eating too quickly or eating while you drive can trigger IBS. Carve out time to enjoy your meals without distractions to help your body digest better.
• Stress and anxiety: These can worsen IBS symptoms, especially constipation. If you have a lot of stress from school, work or other areas of your life, you might not notice a significant difference even if you cut out trigger foods. Get regular sleep, practice relaxation techniques or speak with a therapist to relieve stress.
• Lack of exercise: This is another known cause of IBS. Try to move more each day and work your way up to 30 minutes of exercise per day. This can help relieve constipation and stress.

How we can help

Making healthier diet and lifestyle choices can greatly improve your quality of life. While you can manage certain symptoms on your own, talk to a doctor about your symptoms and common triggers for IBS. Make an appointment with a gastroenterologist to discuss your symptoms and treatment options.

Learn about the digestive health and gastroenterology services we offer at Mercy Health.