According to the International Foundation for Functional Gastrointestinal Disorders (IFFGD), “irritable bowel syndrome (IBS) is the most common functional gastrointestinal (GI) disorder with worldwide prevalence rates ranging from nine to 23 percent and U.S rates generally in the area of 10 to 15 percent.”
In fact, IBS accounts for between 2.4 and 3.5 million visits to the doctor each year in the United States. That’s about 12 percent of visits to primary care providers, according to the IFFGD. Further, IBS is the most common disorder seen by gastroenterologists.
Interestingly, while males can get IBS, it is most predominant amongst females. In fact, about 60 to 65 percent of those with IBS are women, according to the IFFGD.
The statistics associated with women who have IBS are alarming. Take this for example. “Hysterectomy or ovarian surgery has been reported in female patients with IBS as high as 47 percent to 55 percent and has been performed more often in the IBS patient than in comparison groups,” according to the IFFGD.
The most common symptom associated with IBS is stomach pain. And with that, you will probably experience diarrhea or constipation. Further, 25 to 50 percent of patients report: heartburn, an early feeling of fullness (satiety), nausea, abdominal fullness, and bloating.
If you have been diagnosed with IBS, you’re probably wondering what you should and should not eat. Here are five foods that can actually make IBS worse.
1. Milk
Lactose, which is found in dairy products, is often one of the first things that doctors and nutritionists recommend eliminating from the diet. That’s because lactose is a known trigger of symptoms of IBS.
With this in mind, steer clear of milk. Instead, give lactose-free milk a try. If you can’t find lactose-free milk in the regular section of your grocery store, search the health foods section. And if you don’t care for lactose-free milk, consider oat milk, rice milk, almond milk or soymilk as other IBS-friendly replacements.
When it comes to dairy products, other changes are also suggested. For yogurt, look for lactose-free options. For cheese, stick with hard cheeses, brie and camembert. And for butter, consider opting for a touch of olive oil.
2. Fruits Containing Fructose
We usually think of fruit as a healthy dietary staple. However, fruits containing fructose can make symptoms of IBS worse. This means you need to know which options are the best for your health.
According to fructose.org, “fructose is a simple sugar that occurs naturally in foods. It gives fruits their sweet taste.”
It is thought that fructose does not interact correctly with the gut.
"People with IBS are particularly sensitive to alterations in the gut, and while a high intake of fructose can cause abdominal symptoms in anyone, people with IBS are especially prone to developing typical symptoms such as bloating, pain, diarrhea and constipation,” United European Gastroenterology (UEG)spokesperson and practicing UK gastroenterology consultant Dr. Charles Murray told the Huffington Post.
So to make dietary changes when it comes to fruits, choose fruits that are low in fructose. Fruits like apples and pears are high in fructose, making for a poor choice when it comes to controlling symptoms of IBS.
The Cleveland Clinic suggests eating the following fruits: bananas, blueberries, boysenberries, cantaloupe, cranberries, grapes, oranges, lemon, lime, kiwi, and strawberries.
3. Cruciferous Vegetables
Sure, vegetables are healthy. But they’re not always IBS-friendly. In fact, certain vegetables can actually trigger unwanted symptoms of IBS.
According to the Cleveland Clinic, vegetables that are cruciferous are no-nos when it comes to eating with IBS in mind. These include: broccoli, cauliflower, cabbage, coleslaw, and sauerkraut. Further, take heed when it comes to artichoke, Brussels sprouts, onions, shallots, leeks and asparagus. These vegetables may cause discomfort.
That said, there are other vegetables that can make for tasty substitutes. These include: eggplant, green beans, celery, carrots, spinach, sweet potato, yam, zucchini and squash.
And don’t worry about bland flavor. You can add a number of herbs to spice things up. Experts suggest adding: basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary and thyme to any and all veggies to ensure the best taste possible.
4. Beans
When it comes to beans, we’ve all heard that infamous jingle. “Beans, beans the magical fruit…the more you eat, the more you toot.” There’s more than a little truth to this old rhyme.
This puts beans front and center when it comes to foods to avoid if you’ve got IBS. But just why do beans produce this effect?
According to the Cleveland Clinic, “legumes or beans are often called the ‘musical fruit’ because they contain indigestible saccharides.” Foods like baked beans, chickpeas, lentils, and soybeans land at the top of this list.
So no chili filled with beans, folks. Make this mistake and you’ll surely regret it later. If you feel the need to make this beloved dish, do it sans the beans. Just add extra spices to doctor it up. And if you feel that your chili is bland, consider serving it over rice or wheat-free pasta.
5. Sugar Substitutes
In the day and age of sugar-free everything, it’s easy to feel the need to choose these options. But think twice before purchasing that fave pack of sugarless gum or any other sugarless option. While this may make for a tasty treat, it could make your symptoms associated with IBS worse.
There’s a good rule of thumb when making these choices. That’s to steer clear of anything that ends in “ol.” These are called polyols, and experts say that polyols are bad choices when it comes to IBS. These can include: sorbitol, mannitol, maltitol and xylitol. In addition, avoid isomalt.
Instead, consider a moderate amount of real sugar. But don’t go overboard, as excess sugar consumption can add a range of new health risks including: prediabetes, Type 2 diabetes and cardiovascular disease. Other IBS-friendly options are: NutriSweet, Splenda, and honey.