Foods to Avoid for IBS
Affecting up to one in five Americans, IBS can cause a variety of digestive problems, sometimes severe enough to interfere with day-to-day life. When it comes to dietary changes, recent studies point out that adopting a low FODMAP diet can help relieve symptoms of IBS.
A major problem among IBS sufferers is that they have troubles digesting foods that contain certain carbohydrates. These are short chain carbohydrates collectively known as FODMAP (Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides And Polyols).
These carbs are found in many foods, but some will have low content while others will be “high” in FODMAPs. Foods containing high amounts of FODMAPs aren’t absorbed properly in the small intestine and therefore are quickly fermented by bacteria in the gut. This leads to the bloating, changes in the bowel movement and abdominal pain associated with IBS.
An increasing number of studies suggest now that restricting FODMAPs from the diet help improve symptoms of IBS, as well as other conditions such as inflammatory bowel disease (IBD). Based on low FODMAP diet, the following foods should be eliminated from the diet because they are “high” in FODMAPs.
1. Foods High in Fructose
High fructose foods include fruits such as apples, pears, mango, cherries and watermelon. Fruit juices, honey and dried fruits should also be avoided. Among vegetables, asparagus, artichoke and sugar snap peas have high content of fructose.
As the name implies, high fructose corn syrup (HFCS) also belongs to this group of foods. HFCS is a sweetener used in many processed foods and drinks – including soda, candies, cakes, salad dressings, macaroni and cheese, frozen pizza, ketchups, some yogurts, breads, cereal bars and more. Always check the label for HFCS.
Resources
Huffington Post (Corn Syrup in Unexpected Foods)IFFGD (The Low FODMAP Diet Approach)Stanford Healthcare (The Low FODMAP Diet)
It can be tough to know how best to proceed during an IBS flare-up, but these methods can help calm your stomach, and make the pain much more manageable.
