By Carla Oates
We all now how important it is for our overall beauty, health and wellbeing to maintain a well-balanced, wholefoods-based diet rich in plant foods, healthy fats, lean proteins, complex carbohydrates and fermented foods. But for those suffering from symptoms of irritable bowel syndrome (IBS), enjoying some of these healthful foods can still trigger digestive distress.
Although the specific foods that prompt symptoms can vary from person to person, some of the uncomfortable side effects of consuming known food triggers can include abdominal pain, changes in bowel movements, gas or bloating, anxiety and even stress.
Given that IBS is one of the most prevalent digestive issues in Australia—with an estimated one in five experiencing symptoms—if you think you’re experiencing IBS-related issues, the first step is to speak to your healthcare practitioner as if symptoms are severe, they can refer you to the appropriate specialist—such as a gastroenterologist, dietitian or gut health expert. However, if symptoms are more mild. You may try to identify and avoid trigger foods by implementing positive dietary changes that help to keep bouts of IBS to a minimum.
Below, we explore some of the common foods to avoid if you have IBS—as well as what you can enjoy instead…
Gluten
Given that gluten is a common gut irritant—for many of us, not just those with coeliac disease—it makes sense that gluten can be a common trigger for IBS symptoms. While coeliac disease is classified as an autoimmune disorder and the proteins in grains like wheat can damage the delicate gut lining and aggravate the body’s immune system—even those who have gluten intolerance or non-coeliac gluten sensitivity (NCGS), can suffer digestive distress after consuming too much gluten. While research is still emerging, it seems that when we eat gluten, it stimulates the release of zonulin—a protein that triggers the tight junctions in the intestinal wall to open up, promoting leaky gut. So, if you regularly eat gluten and experience symptoms of IBS like abdominal cramping, diarrhoea, constipation—or both—it might be worth switching to a gluten-free diet to find relief. With studies illustrating that around 50 percent of people with IBS found an improvement in their symptoms after following a gluten-free diet, steering clear of glutinous grains could be just the ticket. The good news is there are loads of gluten-free alternatives with gluten-free oats now widely available as well as buckwheat, freekah and quinoa.
Dairy
Similarly to gluten, dairy is classified as a common gut irritant with two components known to trigger digestive upset—lactose (the sugar component) and casein (the protein component). While there is a deep-rooted misconception that we need dairy foods to boost our calcium intake, there are plenty of other foods like beans, nuts and sardines that can bolster our calcium requirements. Plus, ditching dairy is now pretty simple given the abundance of plant-based milks and milk-alternatives on the market these days—even if you don't have a diagnosed lactose intolerance. Almond milk, oat milk, hemp milk, macadamia milk… there are literally countless options to choose from. If dairy tends to trigger IBS symptoms, you may also try switching to fermented dairy products like kefir which are much easier to digest as the beneficial bacteria they contain have already broken down some of the lactose.
Beans, Lentils & Legumes
IBS or not, beans, lentils and legumes tend to trigger gas and bloating in many of us. While they are a wonderful source of fibre, they also contain oligosaccharides—a type of short-chain carbohydrate sugar molecule which can be tricky to digest. Part of the FODMAP family, this molecule can cause issues as the inability to digest it properly means it lands in the large bowel, fermenting and causing digestive symptoms like bloating, gas and cramping. You may have heard of the low-FODMAP diet (FODMAP standing for fermentable oligosaccharides, disaccharides, monosaccharides and polyols) and while there is research to show that some IBS sufferers experience a reduction in symptoms after giving it a go—it’s important to chat with your doctor or a gut health expert before embarking on the low-FODMAP elimination diet as it can be restrictive. Insoluble fibre—like the kind found in beans, nuts and legumes—can also make IBS symptoms worse as its purpose is to bulk-up stool and keep things moving. While this is a good thing, it can be easy to overdo it so if you find these types of foods initiate symptoms for you, try paring back your insoluble fibre intake, increase your water intake or try soaking and rinsing your beans, nuts, seeds and legumes before cooking them as this makes them more easily digestible.
Note, too, that cruciferous vegetables like Brussels sprouts, broccoli and cauliflower can also have a similar effect on IBS sufferers as they can contribute to excess gas. Try cutting back if they pose a problem for you or make sure you cook them well to make them easier for your digestive system to handle.
Processed & Fried Foods
High in trans-fats, salt and sugar—these types of foods should be considered ‘sometimes’ foods for all of us. But for IBS sufferers in particular, they can cause a cascade of uncomfortable gastrointestinal symptoms. The preservatives and additives they contain can also flare-up IBS so it’s best to avoid fatty foods and processed varieties where possible.
Caffeine & Carbonated Drinks
For many of us, our morning coffee is often the ‘digestive wake-up’ we’re waiting for! But its stimulating properties can worsen IBS symptoms. Carbonated or fizzy drinks can have a similar effect and contribute to excess bloating and belly pain. Worse still, sodas and carbonated beverages are also usually packed with artificial sweeteners (like aspartame), or sugar-free sweeteners and sugar substitutes like sugar alcohols (such as xylitol or sorbitol and mannitol) which not only contribute to digestive discomfort in those with IBS—but they can also have a laxative effect. Yikes.
What To Enjoy Instead
It’s not all bad news for IBS sufferers though as there are still loads of different foods and food groups you can choose from and enjoy widely. If your symptoms are extreme, you may want to chat with your doctor about exploring the low-FODMAP diet (as mentioned above), otherwise stick to lean proteins, fish, eggs, easy to digest fats like ghee and olive oil, fruits and vegetables containing soluble fibre (especially low-FODMAP foods like oranges, lemons, raspberries, kiwi and pineapple, spinach, red peppers, carrots, potatoes) and dairy-free alternatives like rice milk, almond milk, yoghurt and hard cheeses.
Including fermented foods and probiotic-rich supplements into your daily inner beauty routine can also be beneficial. Just start slowly so you can be mindful of how your body manages these foods. Our GUT PRIMER™ Inner Beauty Support is a good place to start if you regularly experience digestive issues as it contains slippery elm and milk thistle which are both traditionally used in Western herbal medicine for leaky gut and to soothe and repair the gut lining. This formula has also not been fermented—so is a gentle way to nourish your gut health even if your symptoms are more severe.
For more information on how to nourish and nurture your gut, check out The Beauty Chef Gut Guide.
