Your stomach is aching, you’re bloated, you’re rushing to the bathroom or not going at all, you have no energy, and it seems like food just doesn’t agree with you. Sound familiar? It could be Irritable Bowel Syndrome (IBS).
Every body is different, but if you’ve been diagnosed with IBS, it’s likely these foods are causing you some trouble! Try limiting your intake of these foods to manage your symptoms:
More specifically, dairy containing high amounts of lactose. Lactose is found in milk and other soft dairy products like cottage cheese, ricotta cheese, sour cream and ice cream.
Try instead: nut milks, hemp milk, coconut milk yogurt, hard cheeses such as cheddar, and cashew cheese.
2. High Fructose Fruits
All fruits contain fructose, but some contain more than others. Fructose commonly causes problems for those with IBS. High fructose fruits include watermelon, apples, pears, dried fruit and fruit juices.
Try instead: Low fructose fruits such as banana, berries, grapes, oranges, lemons and limes.
3. High Fructan Vegetables
Some vegetables are naturally high in fructans, a carbohydrate that people with IBS find difficult to digest leading to abnormal bowel movements and gas. Many of the cruciferous vegetable family such as broccoli, cauliflower, and cabbage are problematic for most people, as well as onions, garlic, leek, asparagus and artichokes.
Try instead: Most other vegetables should be well tolerated. Carrots, spinach and other leafy greens, zucchini, tomato, squash, yam, and eggplant are typically safe.
Legumes and beans contain indigestible carbohydrates, making them great sources of fiber, but not so great for sensitive digestive systems. Baked beans, lentils, chickpeas, and soybeans may all cause problems.
Try instead: Though not technically beans or legumes, high protein quinoa, millet, amaranth or buckwheat groats make a nice replacement.
Polyols are found naturally in some foods such as mushroom, but they’re more commonly found in ‘sugar free’ processed foods with artificial sweeteners ending in ‘ol’ eg. xylitol, sorbitol, mannitol.
Try instead: A little maple syrup or coconut sugar.
IBS is such an individual syndrome and takes a lot of trial and error to find out what foods may be your personal triggers, so if you are still having tummy troubles, it's best to see a health professional for tailored advice.