A List of Foods That Trigger Irritable Bowel Syndrome

A List of Foods That Trigger Irritable Bowel Syndrome 

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 several foods that are known to cause problems for IBS sufferers because they contain significant amounts of FODMAPs. Armed with this information, you can take steps to protect yourself and enjoy a happier, IBS-free lifestyle!  

 Irritable Bowel Syndrome

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 characterized by abdominal pain, bloating, gas, diarrhea, and constipation. IBS symptoms can range from mild to severe and often come and go in bouts.  

IBS is a 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. The underlying cause of IBS is related to problems with the way your brain and gut work together. Even though food is not the cause of the condition, IBS symptoms can be worse when you eat foods high in FODMAPs.  

What are FODMAPs?  

FODMAP is an acronym that stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. FODMAPs are certain types of carbohydrates that are found in a wide variety of foods. FODMAPs can be a source of excess gas, and they can also pull extra water into the intestines. This is normal to a point, but for people with IBS can trigger a bout of 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 subtle for some, but very severe for others. Here is a list of 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  
  • An urgency to have a bowel movement  
  • A feeling of not being able to completely empty your bowel  
  • Fatigue   

IBS Symptoms

Common Trigger Foods (IBS)  

Everybody's body is different, which means there are many kinds of foods that could trigger IBS symptoms. Over the years, people have been told to avoid all kinds of foods for their IBS. Sure, there are a small number of people with IBS that must avoid high-fat meals or spicy foods. But as it turns out, FODMAP elimination diets are the best way to find out what your IBS trigger foods are.  

Here is a list of foods that contain significant amounts of FODMAPs. But don’t eliminate all of these foods entirely. Foods can be high, medium, or low in FODMAPs depending on the serving size. Many of them have low FODMAP serving sizes that won’t aggravate your IBS symptoms. For example, ¼ cup of lentils is considered low FODMAP but more than that is not. Consult The Monash University Low FODMAP App for details and serving sizes. 

  • Artichokes   
  • Asparagus   
  • Apples 
  • Barley 
  • Beans (legumes) 
  • Blackberries 
  • Bread made from wheat or rye 
  • Cashews     
  • Cauliflower   
  • Cherries   
  • Cottage Cheese   
  • Cow’s milk 
  • Dried Fruit  
  • Garlic  
  • High Fructose Corn Syrup     
  • Honey   
  • Ice cream 
  • Lentils 
  • Mangos 
  • Mushrooms 
  • Nectarines    
  • Onion 
  • Pasta made from wheat 
  • Pears   
  • Pistachios 
  • Rye   
  • Soy milk 
  • Sugar alcohols (sorbitol, mannitol, maltitol) in sugar-free foods 
  • Wheat   
  • Yogurt   

FODMAP Food List

How To Accurately Identify Your Trigger Foods  

A FODMAP Elimination diet is the best way for most people to begin identifying their  IBS trigger foods. It is a three-step process that will help you eat a low-FODMAP diet at first, and then systematically add FODMAPs back into your diet, one by one. Stop putting yourself and your digestive system through the wringer by completing the FODMAP Elimination Diet. A FODMAP elimination diet isn’t right for everyone, so talk to your doctor or dietitian about it before you start. 

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. Because there are sneaky FODMAPs hidden in foods that you will inevitably end up eating without realizing it, you will probably be more successful if you follow a FODMAP Elimination Diet protocol. 

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 

Monash Certified Low FODMAP Meals