5 foods and drinks that worsen IBS symptoms Irritable Bowel Syndrome (IBS) is a chronic disorder affecting the colon, characterised by abdominal pain or discomfort, and altered bowel habits.
Symptoms include bloating, cramping, pain, diarrhoea or constipation, and in many cases an alternation between the two. For sufferers, it's as irritating as it sounds, and in severe cases, can be utterly debilitating. IBS is thought to affect 10 20% of the UK population at any one time and there are likely to be even more suffering who do not report symptoms to their GP. ADVERTISEMENT CONTINUE READING BELOW Food is known to play a key role in IBS. More than 60% of patients with IBS report the onset or worsening of symptoms after meals, occurring within 15 minutes in 28% of these patients, and within 3 hours in 93%. Dietary triggers are common, with 84% of sufferers reporting oakley m frame symptoms related to at least one food item. We asked Registered Dietitian Gut Health Specialist Megan Rossi to advise on some of the foods known to trigger the symptoms of IBS. "The below recommendations are endorsed by the British Dietetic Association IBS dietary guidelines," explains Megan. Although they don't trigger symptoms in oakley jawbone sunglasses every individual with IBS, we recommend assessing the diet, and if any oakley mens glasses of these relate to symptoms then to restrict these foods/drinks." 1. High FODMAP foodsFODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are different types of carbohydrates and sugars that either don't digest, or don't absorb well, in the gut. High FODMAP foods include garlic, onion, wheat, milk, ice cream, mushrooms, apricots, peas and beans, to name just a few (a detailed list can be found here). A diet low in FODMAPs is scientifically proven and has been shown to achieve adequate relief of symptoms in around 70% of people with IBS. Whilst the need to cut out so many foods from the diet may seem both unrealistic and daunting, the good news is that it's only for the short term. A low FODMAP diet consists of 3 stages: The removal of all high FODMAP foods from the diet for 6 8 weeksThe gradual reintroduction of foods, up to a level of personal toleranceThe maintenance diet, where the individual avoids now discovered high FODMAP triggers for their symptomsIt is important to note that a low FODMAP diet should only be done under the supervision of a registered dietitian. Mint Images 2. AlcoholIt's important not to overlook your drinking habits when considering IBS triggers. Observational studies have shown that alcohol can induce or worsen IBS symptoms. Alcohol can affect the motility of the digestive tract (IBS symptoms are believed to be caused partly by abnormal gut motility), and is a well known gut irritant. Some alcoholic drinks and mixers are also high in FODMAPs particularly rum, sweet wines, and fruit based cocktails. Advice is to limit alcohol intake to no more than two units per day, and to maintain at least two alcohol free days a week. 3. High fat mealsHigh fat meals have been shown to exacerbate symptoms in IBS. In fact, compared to healthy people, studies have shown that those with IBS have a more sensitive gut following a high fat meal. Fatty foods are thought to alter gut motility, and effect gut hormone release which may further influence motility. Common high fat triggers include: fried meats, chips, sausages, pizza, pies, crisps and creamy sauces. You do not, however, need to follow a low fat diet. Focus on monounsaturated and polyunsaturated fats such as olive oil, nuts, seeds and oily fish. 4. CaffeineObservational studied have linked caffeine with worsening IBS symptoms. Caffeine can increase gut motility, and can also increase stress hormones such as cortisol which may lead to over activation of the gut brain axis (this how the gut and the brain communicate, and a dysregulated gut brain axis is thought to underlie the main features of IBS). Remember that caffeine is not only found in tea and coffee, but in many soft drinks and energy drinks also. 5. Spicy foodHot and spicy dishes are a commonly reported trigger of IBS like symptoms. The active component of chilli is called capsaicin, which has been shown to increase gut motility and abdominal pain in some individuals. Other components often found in spicy meals, such as garlic and onions (both high FODMAP foods), may also contribute to symptoms. Dietary changes can often help IBS symptoms and sometimes small and simple changes are all that are needed. Because food triggers vary between individuals, the best way you can monitor this is by keeping a food and symptom diary, and remember that the list above is not exhaustive. If you need further help, seek advice from a health professional. The materials occhiali oakley in this web site are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor. 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