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Foods that can trigger IBS and Abdominal discomfort
Dr. Zulfikar Bux
Emergency Medicine Specialist
Waterfalls Magazine – Last week, I would have discussed Irritable Bowel Syndrome (IBS) which causes discomfort for 1 in every 10 persons. This condition causes persistent, life-long abdominal pains with either diarrhea or constipation, and quite a few other associated symptoms. Studies have shown that certain foods are more likely to trigger the effects of this condition and should be avoided. Incidentally, most of these IBS trigger foods that we will discuss today, also play a major role in abdominal discomfort, bloating, gas, reflux and fatigue in non IBS individuals. It is therefore advised to decrease the use of the foods below, especially if you suffer from IBS.
Dairy/Lactose
Experts estimate that close to 70% of our population has some form of lactose intolerance or sensitivity. Those that cannot digest lactose at all, will have more severe symptoms such as diarrhea and vomiting while most others who can partially digest lactose will have bloating, gas, reflux and abdominal discomfort. The following foods which composes of dairy milk are high in lactose:
- Ice Cream
- Yogurt
- Cheese
- Cakes with milk additives
- Chocolates
High FODMAP Foods
Fodmap is the acronym for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols. High FODMAP foods are a collection of short chain carbohydrates that are poorly absorbed in the gut of some (including IBS sufferers) leading to bloating, gas and abdominal discomfort. The following are examples of high FODMAP foods:
- Garlic
- Onions
- Legumes such as peas, beans, peanuts
- High fructose fruits such as apples, melons, mangoes
- Sweeteners such as high fructose corn syrup, Sorbitol, mannitols
- Grains such as wheat, barley, rye
Caffeine
Caffeine stimulates gut motility which tends to trigger contractions and abdominal pains in persons with IBS. Caffeine also aggravates stomach ulcers and reflux symptoms in the regular population. High caffeine foods include:
- Coffee
- Cocoa beans and chocolates
- Energy drinks
Gluten containing foods
Studies have shown that a gluten free diet for 6 weeks reduced symptoms in IBS patients. Most IBS patients are not intolerant to gluten but they tend to have difficulties in fully digesting it and this causes abdominal pains, bloating, fatigue etc. Foods rich in gluten include:
- Wheat and wheat flour
- Barley
- Rye
- Beer
- Cereals
- Pasta
- Pastries and cake and any product made with wheat flour
Spicy foods
In general, Spicy foods that especially contain capsaicin tend to be an irritant to the lining digestive tract. This irritation is much higher in IBS sufferers and they tend to have diarrhea and abdominal pains. The following are examples of spicy foods:
- Hot peppers
- Paprika
- Black pepper
- Cumin
- Chili powder
Alcohol and Carbonated Beverages
Alcohol and carbonated beverages are normally irritants to the gut and are known to cause a build up of gas. This is much worse in those with IBS and beverages containing them should be avoided.
From a quick glance, it may appear that most foods have to be avoided by persons with IBS. However, most of these trigger foods are also unhealthy for those without IBS. Unfortunately, most of them trigger inflammation which is not good for anyone. The reality is that in a world where commercial food production and profitability trumps healthy eating, these foods are easier to access and have gained popularity in most staple diets.
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