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Foods to Avoid if You Suffer From IBS

Did you know that up to 15% of adults in the U.S. suffer from IBS? That adds up to between 25 and 45 million people! If you’re one of them, you know that IBS can be extremely uncomfortable – especially after eating certain foods. 

Avoiding certain foods with IBS can help you avoid flare-ups and protect your gastrointestinal health. These foods include:


Have you heard of FODMAPs? This is an acronym developed to help individuals with IBS avoid possible triggers. It stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. 

FODMAPs contain carbohydrates that are difficult to digest, potentially irritating the small intestine. Foods that fall under this category include:

  • Certain vegetables, including beans, cauliflower, mushrooms, garlic, asparagus, cabbage, onions, peas, and artichokes
  • Lentils and legumes, including black beans, lima beans, soybeans, and navy beans
  • Certain fruits and fruit juices, including apples, apricots, cherries, blackberries, mango, pears, nectarines, peaches, watermelon, plums
  • Dairy products that include lactose, including cheese, milk, yogurt, and ice cream
  • Sugar-free gum and candy containing sweeteners like sorbitol, maltitol, mannitol, and xylitol
  • Rye, wheat, and barley products
  • High-fructose corn syrup and honey
  • Pistachios and cashews

If you have IBS, you won’t necessarily experience flare-ups from all of the foods listed above. However, removing them from your diet and adding them back in one-by-one (called an elimination diet) can help you identify which foods could be triggering IBS symptoms.  

Other IBS Triggers

Other foods and drinks that can cause IBS flare-ups include:

  • Processed foods, including fried foods, chips, processed meats, frozen meals
  • Caffeine 
  • Carbonated drinks
  • Alcohol
  • Chocolate bars containing caffeine and lactose
  • Cruciferous vegetables, including broccoli and Brussels sprouts

Struggling with IBS symptoms? We’re here to help. At Mind Body Spirit Care, we provide a holistic approach to various health concerns, including gastrointestinal discomfort. Schedule an appointment with our Tampa holistic physicians today!