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Foods That Trigger Irritable Bowel Syndrome: The Complete List

Foods That Trigger Irritable Bowel Syndrome: The Complete List 

Do you suffer from irritable bowel syndrome? If so, you know that certain foods can trigger painful and uncomfortable symptoms. The good news is that by knowing which foods to avoid, you can dramatically reduce your chances of having an attack. In this article, we will list all the foods that are known to cause problems for IBS sufferers. Armed with this information, you can take steps to protect yourself and enjoy a happier, IBS-free lifestyle! 

Irritable Bowel Syndrome Trigger Foods

What is irritable bowel syndrome (IBS)? 

You might already know what irritable bowel syndrome, commonly called IBS, is since you found this article, but we are still going to give a brief explanation for the people who do not know. 

Irritable bowel syndrome is a disorder that affects the large intestine. It is characterized by abdominal pain, bloating, gas, diarrhea, and constipation. IBS symptoms can range from mild to severe and often come and go in cycles. 

IBS is a quite common disorder, affecting an estimated 20% of the population. It is more common in women than men and usually begins around the age of 20. IBS symptoms are typically caused by your digestive system not being able to digest FODMAPs. Eating foods high in FODMAPS can cause and worsen IBS symptoms, which is never a fun time. That is why it is especially important for people with IBS to identify which FODMAPs might be causing them issues. 

Irritable Bowel Syndrome

What are FODMAPs? 

FODMAPs is an acronym that stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. FODMAPs are a type of carbohydrate that is found in many diverse types of foods. For some reason, some people's digestive systems cannot digest certain FODMAPs, which leads to IBS symptoms. Luckily, there is a diet called the low FODMAP diet that can help you identify which FODMAPs may be causing you trouble. 

Irritable Bowel Syndrome Symptoms 

IBS symptoms vary from person to person and can be very subtle for some, but very severe for others. Here is a list of typical IBS symptoms that you may experience during an IBS flareup: 

  • Abdominal pain and cramping 
  • Bloating and gas 
  • Diarrhea or constipation (or both) 
  • Mucus in the stool 
  • Rectal itching 
  • An urgency to have a bowel movement 
  • A feeling of not being able to completely empty your bowel 
  • Fatigue 
  • Nausea 

Irritable Bowel Syndrome Definition

Common Trigger Foods (IBS) 

Everybody's body is different, which means there are tons of foods that could trigger IBS symptoms, but we will list as many foods as possible that are highly known for causing IBS symptoms. There are some food categories that you will want to avoid completely like processed foods, anything containing artificial sweeteners, anything containing high fructose corn syrup, dairy foods, spicy foods, fried foods, and certain types of fruits and vegetables, but we will list out the most common high FODMAP foods that can aggravate IBS symptoms below: 

  • Pistachios  
  • Cashews  
  • Honey  
  • Wheat  
  • Legumes (Kidney Beans)  
  • Most cow’s milk and soymilk products  
  • Most Lactose-free milk  
  • Yogurt  
  • Mushrooms  
  • Dried Fruit  
  • Apples  
  • Pears  
  • Pasta  
  • Rye  
  • Barley  
  • Nectarines  
  • Mangos  
  • Asparagus  
  • Artichokes  
  • Cauliflower  
  • Garlic  
  • Cherries  
  • Blackberries  
  • Cottage Cheese  
  • Fast Food 
  • Processed Foods 
  • Artificial Sweeteners 
  • High Fructose Corn Syrup 

Irritable Bowel Syndrome Trigger Foods and Ingredients

How To Accurately Identify Your Trigger Foods 

There really is not an effective way to follow an IBS diet because it would highly restrict the types of foods you can eat. Instead of following the IBS diet where you remove all potential IBS trigger foods, it is best to complete a low FODMAP diet.  

The low FODMAP diet will help you remove all FODMAPs from your diet and then slowly add them back into your diet, one by one, so you are able to accurately identify which FODMAPs trigger your IBS symptoms. Stop putting yourself and your digestive system through the wringer by completing the low FODMAP diet. 

Need Help Starting the Low FODMAP Diet? 

Are you ready to free yourself from the clutches of irritable bowel syndrome? People with IBS typically try to create their own IBS diet based on what they "think" will trigger symptoms, but this is not the best way to go about it. It can be obvious to remove processed foods and fried foods from your diet, but there are sneaky FODMAPs hidden in different foods that you will inevitably end up eating without realizing the danger. 

As we mentioned above, the best solution is to follow the low FODMAP diet until you can accurately identify which FODMAPs trigger or worsen the IBS symptoms you suffer from. Luckily, there is an extremely straightforward way to follow the low FODMAP diet without spending tons of time and money trying to figure out a new way of shopping and cooking. 

ModifyHealth can deliver fully prepared low FODMAP meals right to your front door on a weekly basis. They have over 30 different low FODMAP meals to choose from, optional dietitian support, and everything is shipped for free. If you are interested in learning more about their low FODMAP meal plans, then click here: Low FODMAP Meal Plan 

Low FODMAP Meal Delivery Service For IBS