Living with Irritable Bowel Syndrome (IBS) means navigating a complex relationship with food. What you eat can significantly impact your digestive comfort and overall well-being. At Bethany's Pantry, we understand this journey intimately – in fact, it's the very reason our brand exists.
My Personal Digestive Health Journey
Hi there! I'm Bethany Cameron, creator of @lilsipper on Instagram and host of the Digest This podcast. After years of focusing on my gut health, I partnered with Nuzest to create a range of products specifically formulated to support healthy digestion.
My experience has taught me that what we exclude from our diet can be just as important as what we include. Today, I want to share insights about the most common foods that may trigger IBS symptoms and healthier alternatives that could help you feel your best.
12 Common IBS Trigger Foods to Consider Avoiding
Many people with IBS find relief by identifying and avoiding specific trigger foods. While everyone's body responds differently, these 12 foods are commonly associated with IBS flare-ups. Consider eliminating these foods temporarily to see if your symptoms improve.
1. Insoluble Fiber
While fiber is essential for gut health, insoluble fiber (found in whole grain products and some vegetables) can worsen IBS symptoms in some people. Soluble fiber, on the other hand, may improve symptoms for many IBS sufferers. Consider focusing on soluble fiber sources or supplements like psyllium if insoluble fiber triggers your symptoms.
2. Gluten
Found in rye, wheat, and barley, gluten can trigger IBS symptoms even in people who don't have celiac disease. Many with IBS find relief by following a gluten-free diet. Try alternatives like millet, quinoa, or certified gluten-free oats.
3. Dairy Products
Dairy may cause problems for several reasons, including lactose intolerance and the high fat content in some dairy foods. If dairy triggers symptoms, consider lactose-free options or plant-based alternatives that provide similar nutrients.
4. Fried Foods
The high fat content and chemical changes that occur during frying can make these foods difficult to digest, leading to uncomfortable symptoms. Try healthier cooking methods like grilling, baking, or air-frying instead.
5. Beans and Legumes
Though excellent sources of protein and fiber, beans and legumes contain oligosaccharides that resist digestion by intestinal enzymes. This can lead to gas, bloating, and discomfort. Research has shown that these compounds, specifically galacto-oligosaccharides (GOS), are problematic because "humans don't have the enzymes necessary to break down these molecules" (antonelladewell.com)1.
If you want to include them:
- Rinse canned beans thoroughly (FODMAPs are water-soluble and some leach into the canning liquid)2
- Soak dried beans overnight and change the water before cooking
- Start with small portions to test tolerance, such as 1/4 cup of canned, rinsed chickpeas3
- Consider green beans, which are lower in FODMAPs than other legumes4
6. Caffeinated Drinks
Coffee, soda, and energy drinks containing caffeine can stimulate the intestines and trigger diarrhea. Consider herbal teas or taking a quick walk for an energy boost instead.
7. Highly Processed Foods
These often contain additives, preservatives, excess salt, sugar, and fat that can trigger IBS symptoms. Whenever possible, choose whole foods and prepare meals at home to avoid these triggers.
8. Sugar-Free Sweeteners
Sugar alcohols (sorbitol, mannitol) and artificial sweeteners can be difficult for the body to absorb, especially for people with IBS. These can cause gas, digestive discomfort, and laxative effects. Check ingredient labels carefully.
9. Chocolate
The combination of fat, sugar, lactose, and caffeine in chocolate can trigger IBS symptoms. Some vegan or low-FODMAP chocolate options might be better tolerated in small amounts.
10. Alcohol
Alcohol can lead to dehydration and digestive issues. Additionally, beer often contains gluten, while wines and mixed drinks can be high in sugar – all potential triggers for IBS symptoms.
11. Garlic and Onions
These flavor enhancers contain fructans (a type of oligosaccharide) that can be difficult for your intestines to break down, potentially causing painful gas and cramping.
12. Cruciferous Vegetables
Broccoli, cauliflower, cabbage, and Brussels sprouts can be difficult to digest and may cause gas and constipation. Cooking these vegetables thoroughly can make them easier to digest if you don't want to eliminate them completely.
IBS-Friendly Alternatives: What to Eat Instead
Avoiding trigger foods doesn't mean your diet has to be restrictive or boring. There are plenty of delicious, nutritious foods that are typically well-tolerated by people with IBS. The key is to focus on low FODMAP options, proper food preparation, and personalized solutions that work for your unique digestive system.
Low FODMAP Options
The low FODMAP diet can be beneficial for many with IBS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – short-chain carbohydrates that can be difficult to absorb. Research from Monash University, which pioneered this approach, shows that "IBS symptoms improve in 3 out of 4 people who follow a low FODMAP diet" (monashfodmap.com)5. A comprehensive meta-analysis found that a low FODMAP diet created "a statistically significant reduction in abdominal pain, bloating, and stool frequency" compared to traditional IBS diets (PMC5622700)6.
Low FODMAP foods that are generally well-tolerated include:
- Proteins: Fish, poultry, eggs, firm tofu
- Fruits: Bananas, blueberries, grapes, kiwis, oranges, pineapple
- Vegetables: Carrots, celery, eggplant, green beans, kale, pumpkin, spinach, potato
- Grains: Quinoa, rice, millet, and cornmeal
- Seeds: Pumpkin seeds, sesame seeds, and sunflower seeds
- Dairy alternatives: Lactose-free products or plant-based options
Clean, Plant-Based Proteins
Finding digestible protein sources is crucial when living with IBS. Our Digestive Support Protein range provides plant-based protein that's gentle on sensitive systems – available in Cocoa, Vanilla, and Strawberry flavors. Unlike many protein products, ours are:
- Free from artificial sweeteners and flavors
- Colored and flavored only with whole food ingredients
- Vegan and free from common allergens
- Non-GMO verified
- Enhanced with digestive-supporting probiotics
L-Glutamine for Gut Support
L-Glutamine is an amino acid that plays a crucial role in supporting intestinal integrity. Recognized by the FDA for its role in digestive support, immune support, and general gut function7, our Digestive Support L-Glutamine supplement helps maintain digestive health and immune function – providing clean, plant-based nutritional support without fillers or additives. This supplement is particularly valuable for those with IBS who may experience increased intestinal permeability or "leaky gut."
The Personalized Approach to IBS Management
There's no one-size-fits-all solution for managing IBS. What triggers symptoms in one person may be perfectly fine for another. The most successful approach to managing IBS combines general guidelines with personalized strategies tailored to your unique body. Here's how to develop your own IBS management plan:
Keep a Food and Symptom Diary
Track what you eat and any symptoms that follow to identify your personal trigger foods. This approach is widely recommended by healthcare professionals; as noted by Johns Hopkins Medicine, "Because the diet can be challenging during the first, most restrictive phase, it's important to work with a doctor or dietitian" who can help you interpret your results (hopkinsmedicine.org)8.
Work With Healthcare Professionals
A registered dietitian or gastroenterologist can help guide an elimination diet while ensuring you still receive necessary nutrients.
Consider Portion Size
Sometimes it's not the food itself but the amount that triggers symptoms. Small portions of moderate-FODMAP foods may be better tolerated than larger servings.
Pay Attention to Preparation Methods
Cooking vegetables makes them easier to digest, while soaking beans can reduce their FODMAP content.
The Bethany's Pantry Philosophy
When I created Bethany's Pantry, I had one mission in mind: to develop products that I wish had existed during my own gut health journey. Every product in our range has been carefully formulated based on foods and ingredients that helped me personally.
Our commitment to clean nutrition means:
- No artificial sweeteners or flavors
- Only whole food ingredients for flavoring
- Vegan formulations free from gluten, dairy, and soy
- Non-GMO verified ingredients
- Probiotics included for digestive support
The Bottom Line
Living with IBS doesn't mean you can't enjoy food. It's about finding the right foods that nourish your body without triggering symptoms. With careful attention to your diet and high-quality, gut-friendly products like those we've developed at Bethany's Pantry, you can support your digestive health and overall wellness.
Summary: managing IBS through diet involves three key strategies: identifying and avoiding trigger foods, incorporating gut-friendly alternatives, and taking a personalized approach. Studies have consistently shown that dietary interventions, particularly the low FODMAP approach, can provide significant relief for up to 86% of people with IBS (PMC4918736)9. By combining these strategies with high-quality, clean nutrition products specifically formulated for digestive support, you can minimize symptoms and maximize your quality of life.
Remember, your gut health journey is unique to you. I created Bethany's Pantry to provide clean, gut-friendly options that support your individual path to better digestive health.