Irritable bowel syndrome (IBS) is a collection of symptoms that affects millions of people worldwide. While the exact cause is still the subject of much research, a significant factor in triggering IBS symptoms is often related to dietary choices. Read on to see what’s the main trigger for IBS.
Diet and FODMAPs
Diet could be considered the main trigger for IBS. It’s also the trigger that we can control. A breakthrough in understanding IBS triggers has been the identification of Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs). These short-chain carbohydrates are poorly absorbed in the small intestine, leading to bacterial fermentation, increased gas production and the other common symptoms of IBS. For many people with IBS, this can result in bloating, abdominal pain, and changes in bowel habits.
Common FODMAP triggers
Many everyday foods contain FODMAPs, making it important to be aware of the potential triggers. Some of the most common FODMAP-containing foods include:
- Wheat and gluten-containing grains: bread, pasta, pastries and cereals
- Dairy products: milk, cheese, yoghurt and ice cream
- Legumes: beans, lentils and chickpeas
- Fruits: apples, pears, cherries and plums
- Vegetables: onions, garlic, leeks and cauliflower
- Sugar alcohols: sweeteners found in many sugar-free products
FODMAP sensitivity
It’s crucial to remember that FODMAP sensitivity varies among individuals. A FODMAP might trigger symptoms in one person may not affect another with IBS. Working with a dietitian trained in IBS and FODMAPs can help you identify your specific triggers through a process of elimination. One way to do this is the low FODMAP diet approach. This is designed to reduce FODMAP intake and alleviate IBS symptoms. It involves a gradual elimination phase, followed by a reintroduction phase to identify individual intolerances. While the diet can be restrictive, it’s important to remember that it’s only temporary. Once you’ve identified your triggers, you can return to a more normal diet.
Beyond FODMAPs
While FODMAPs are a significant trigger for IBS, other dietary factors may also play a role. These can include:
- Excess caffeine and alcohol: these can irritate the gastrointestinal tract
- Spicy foods: can exacerbate symptoms in some individuals
- Artificial sweeteners: some people find that these can trigger abdominal pain and bloating
Stress and IBS
In addition to dietary factors, stress and emotional factors can significantly impact IBS symptoms. Managing stress through techniques like relaxation exercises, mindfulness and regular physical activity can be crucial for overall well-being.
Checklist
- IBS management is unique for everyone. What is a trigger for one person might not affect another
- Check with your GP if your symptoms are new or if you have blood in your stools
- If you have IBS symptoms, it’s important to consult with a healthcare professional for proper diagnosis and guidance
- Consider your IBS treatment options and find out more about FODMAPs
- Be patient and consistent. Managing triggers and improving IBS symptoms takes time and effort. Don’t get discouraged, and keep track of your progress
Can a dietitian help with IBS relief?
If you need expert advice and support to manage your IBS symptoms, then I can help. I’m an IBS Dietitian trained in FODMAPs can use my knowledge and experience to advise you with the low FODMAP diet. It can be difficult to do alone, but with my support, I can help you identify their triggers and improve management of your IBS symptoms. As a FODMAP dietitian, I’ll provide practical ways to help you fit the low FODMAP diet into your lifestyle. Ensuring that you still get all the nutrients you need from your food. I’m based in Cardiff, but practise across the UK via virtual sessions. I offer a free initial telephone consultation, so why not arrange a call today.
Disclaimer: This blog is for information purposes only and does not substitute for professional medical advice. Please consult your healthcare provider for personalised diagnosis and treatment of IBS.
