If you have irritable bowel syndrome, experts suggest avoiding these 4 four types of food

1. FODMAPs

Foods high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), such as garlic, onions, and certain fruits like apples, are poorly absorbed in the small intestine. According to Kanikka Malhotra, Consultant Dietician & Diabetes Educator, these carbohydrates ferment in the gut, leading to gas and bloating, which can trigger diarrhoea or constipation. Managing the intake of FODMAP-rich foods helps reduce the intensity of these symptoms.

2. Fatty foods

High-fat foods, including fried foods and creamy sauces, can cause a significant increase in gut motility, leading to symptoms such as diarrhoea and abdominal discomfort. Dietician Suhani Seth Agarwal, Head of Department, Dietetics at Yatharth Super Speciality Hospital, explains that fatty foods slow down digestion and worsen IBS symptoms like bloating and discomfort. Reducing these in your diet can have a positive impact on gut health.

A well-balanced diet is essential for individuals with IBS, as it can significantly reduce symptom severity (file)

3. Caffeine and carbonated drinks

Caffeine, commonly found in coffee, tea, and energy drinks, stimulates the digestive system, which may lead to increased bowel movements and diarrhoea. Carbonated beverages, such as sodas, introduce carbon dioxide into the digestive tract, leading to gas and bloating. Malhotra highlights that cutting down on caffeine and carbonated drinks can help reduce symptoms of bloating and discomfort .

4. Artificial sweeteners

Sweeteners like sorbitol, mannitol, and xylitol, often found in sugar-free products, are poorly absorbed in the gut, leading to fermentation by gut bacteria. This process can result in gas, bloating, and diarrhoea. Dt Agarwal advises that avoiding artificial sweeteners is a key step in IBS management, as these compounds can aggravate IBS symptoms .

Importance of a balanced diet for IBS

A well-balanced diet is essential for individuals with IBS, as it can significantly reduce symptom severity. A Low FODMAP diet, as suggested by experts like Malhotra, can help alleviate symptoms by restricting foods that trigger fermentation in the gut.

Additionally, adjusting fibre intake, staying hydrated, and avoiding known trigger foods like caffeine, fatty meals, and artificial sweeteners can help manage IBS more effectively. Dt Agarwal also emphasises the importance of smaller, more frequent meals to avoid overloading the digestive system .

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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