Foods that cause gastrointestinal (GI) issues can lead to uncomfortable symptoms like diarrhea, bloating, and cramping. While everyone’s body chemistry will handle foods differently, there are some known foods that can irritate the digestive system. Here are some foods that may be affecting your GI tract if you have IBS:
Fruits and Vegetables
Irritable bowel syndrome (IBS) is a common disorder that many deal with on a daily basis. This GI condition requires extra care in your diet, as many foods may irritate your stomach more easily. Fruits and vegetables are needed in any diet, but some are harder to digest than others.
Fruits with a high sugar content can be difficult for the body to absorb. Some examples are apples, cherries, mangoes, and watermelons. Fruits with lower sugar amounts include kiwis, bananas, grapes, and oranges.
Cruciferous vegetables, such as brussels sprouts, cabbage, radishes, broccoli, and cauliflower, cause gas for many people. Some vegetables higher in sugar are onions, shallots, garlic, mushrooms, peas, and celery. Fresh foods are healthy, but if raw foods are too challenging on your stomach, cooking or juicing fruits and vegetables can make digestion easier.
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Sugars and Carbohydrates
Short-chain carbohydrates or sugars are harder to digest, especially for those with GI disorders like IBS. When digestion doesn’t happen smoothly, sugars remain longer than they should in the gut, causing them to ferment and create gas. Then, water collects in the lower GI tract, causing added discomfort. These sugars disrupt the sensitive gut microbiome. Some symptoms of IBS caused by sugars are:
- Abdominal pain
- Cramping
- Gas
- Bloating
- Diarrhea
- Constipation
Grains and Beans
Fiber is fundamental for all diets to help our GI tract move efficiently. Too many high-fiber grains, like brown rice, whole wheat, rye, and barley, may cause IBS flare-ups. Pasta, bread, baked goods, and other foods that are high in gluten can also be difficult to digest because of sugar content or the type of fiber they have. Beans and legumes have carbohydrates that are hard to digest, causing your stomach to bloat due to the slowed-down process. Well-rinsed garbanzo beans and lentils can be tolerated by some people with IBS, but everyone’s body will handle different amounts.
Soluble and Insoluble Fibers
Both soluble and insoluble fibers are in many foods and are a necessary part of a healthy diet. Soluble fiber comes from foods like seeds, barley, oats, and some vegetables and fruits. Soluble fibers are slower to digest as they attract water and are slower to break down in the body.
Insoluble fiber is easier for the GI tract to digest and is absorbed more quickly. It helps with movement and makes digestion smoother. Insoluble fiber is found in foods like whole grains, wheat, and most vegetables.
High Fat and Processed Foods
Greasy foods and other high fat foods like pizza, fried food, red meat, and ice cream may make your stomach upset. Healthy fats like avocado, nuts, and fish are easier for the body to digest. Dairy products contain lactose, which is difficult to digest for some people with irritable bowel syndrome. Some cheeses, such as goat cheese, parmesan, brie, and mozzarella, have a lower lactose level and may be digested more easily. If you suffer from IBS, try to avoid ingesting processed foods and items with large amounts of dairy.
Learn More About IBS Symptoms
Tracking what foods trigger your IBS flare-ups may help you avoid them in the future. Keep note of what you eat and your reactions to help you learn what works best for your body. For more relief and information on IBS, contact a medical professional today. They will help you come up with a treatment plan to reduce or eliminate your symptoms.
