Irritable bowel syndrome (IBS) is a common, long-term condition of the digestive system. Symptoms vary from person to person as well as severity, but in most cases, the main symptoms of IBS are:

• stomach cramps (usually worse after eating and better after doing a poo)
• bloating
• diarrhoea
• constipation
• increased flatulence
• passing mucus from your bottom
• tiredness and a lack of energy
• nausea
• backache
• problems urinating
• not always being able to control when you poo (bowel incontinence)

There can be days when your symptoms are better and days when they're worse (flare-ups). If this is the case, they may be triggered by food.

There's no single diet that works for everyone with IBS. Often, the foods that trigger IBS symptoms vary slightly between individuals with the condition, though several common problematic foods exist. They are:

Dairy

Many people, not just those with IBS, experience some discomfort after eating dairy. Lactose intolerance and IBS symptoms are almost identical, so some individuals with IBS may not even realise that they are lactose intolerant, and vice versa. But why is this? Milk is high in fat, which can trigger diarrhoea and other symptoms associated with IBS. If the dairy foods you’re eating are causing you some discomfort, we recommend you introduce more plant-based milk such as almond, coconut, and oat milk into your diet. It’s important to note many foods contain animal milk/ whole milk that can be causing you to experience IBS flare-ups, so get used to reading labels and educating yourself of the ingredients used in the foods you eat – yes this includes milk chocolate, unfortunately.

Red Meat

Red meat such as beef, lamb, veal, bacon, venison and salami often trigger IBS symptoms like bloating, nausea, and constipation. These animal products lack fibre and have low water content, which can trigger contractions and spasms in the colon. Processed meats also contain additives and nitrates that can aggravate an already sensitive gut. Poultry and fish are common alternatives people with irritable bowel syndrome generally tolerate better.

Beans

Beans are an excellent source of plant-based protein; they are an especially significant part of many vegan and vegetarian recipes. However, people who face digestive complaints like IBS may need to reduce their consumption of pulses like beans, as they are prone to causing symptoms such as bloating, flatulence, and cramping. Given their nutritional benefit, many people find ways to work around these drawbacks. For example, soaking beans overnight or cooking the beans in pressure cookers can help remove the compounds that cause people to fart, and cooking at a higher heat can also eliminate certain IBS symptoms.

We do recommend, however, that you avoid soybeans, black beans and kidney beans as they contain high amounts of fructans, which cause excessive bloating.

Fatty Foods

Consuming fat triggers the digestive system to begin working. Unfortunately, after too many fatty foods, people with IBS often experience symptoms associated with the disorder like cramping, bloating, and periods of severe constipation and diarrhoea. As the food works its way through the gut, the colon contracts, trapping wind and faecal matter within the body. This can be both painful and embarrassing for the individual. We recommend you avoid fatty foods as much as possible.

Gluten

Many people find gluten, a protein found in various ingredients (most commonly wheat), difficult to process. Research suggests gluten could worsen symptoms associated with IBS and doctors often recommend cutting out gluten from your diet. Though avoiding gluten requires reading a lot of food labels, there are many gluten-free options available on the market.

Other things to avoid if you have IBS

Caffeinated Drinks

Beverages such as coffee, carbonated drinks such as coca Cola, and green tea have enough caffeine to irritate the digestive system and cause a lot of discomfort. Though caffeine has numerous health benefits, people with IBS should seek alternatives as it can cause symptoms such as diarrhoea, severe bloating and increased flatulence.

Alcohol

Alcohol is a gut stimulant, like caffeinated drinks, that will quickly take command of the digestive system by moving things along quicker than usual, causing major discomfort along the way. People with and without IBS should consume alcohol only in moderation, and those with IBS should consider distilled alcohol such as gin, vodka and whiskey as these are less likely to cause any gastrointestinal issues.

Stress and Anxiety

A significant amount of research suggests stress can trigger symptoms of IBS in many people. Additionally, stress and anxiety disorders often appear alongside IBS, hinting at a deeper link that needs to be explored more. We recommend those people with IBS find ways to reduce their stress levels on a day-to-day basis. This can include taking short frequent breaks, practising meditation or even simply taking a hot bath at the end of the day. There are many ways to reduce stress levels, it is up to you to find what works for you.

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