Irritable Bowel Syndrome (IBS) is a gastrointestinal disorder characterized by mild to severe abdominal pain, bloating, and discomfort. According to the International Foundation for Functional Gastrointestinal Disorders, between 25 and 45 million people in the United States suffer from IBS (10 to 15 percent of the population). IBS affects people of all ages, but women make up the bulk of IBS patients, as over half of IBS sufferers are female. Generally, IBS presents itself in three distinct symptom patterns: predominately constipation (IBS-C); predominately diarrhea (IBS-D); or a combination of both symptoms (IBS-A).
Managing IBS Through Diet
Unfortunately, there is no cure for IBS; however the condition can generally be successfully managed through proper diet and avoiding the foods that trigger IBS symptoms. In her book Eating For IBS (Da Capo Press; 2000), author Heather Van Vorous provides a comprehensive guide on how to manage IBS through diet. The main goal is to avoid ingredients that stimulate the colon while consuming foods that have a soothing, regulating effect on the digestive system. Foods that have a stimulating effect on the colon are referred to as trigger foods. The most powerful trigger foods are generally high in fat, and should be avoided or limited to small quantities. For further information, please visit Heather Van Vorous' HelpForIBS website.
IBS Trigger Foods
Red Meat
Due to its high fat content and digestion difficulty, red meat is one of the strongest IBS trigger foods. Staying away from red meat will go a long way towards preventing an IBS attack. Meats that fall under this category include: ground beef, hamburgers, hot dogs, steaks, roast beef, pastrami, salami, bologna, pepperoni, corned beef, ham, bacon, sausage, and pork chops.
Poultry Dark Meat and Skin
Skinless, white poultry is generally fine, but like red meat, the high amount of fat contained in poultry dark meat and skin is a likely candidate to trigger IBS symptoms. If one chooses to include poultry in their diet, organic white meat is the best choice to avoid the potentially harmful hormone drugs used by large-scale commercial meat producers.
Dairy
Dairy products can cause IBS symptoms even in those who are not lactose intolerant. Although lactose does play a role, it is the fat content in dairy foods that is the main trigger. As well, dairy products contain whey and casein proteins, which can cause major digestive upset. Dairy products include milk, cheese, butter, sour cream, ice cream, whipped cream, coffee cream, and yogurt.
Egg Yolks
Egg whites are a gut-friendly alternative to the high-fat yolk. It is quite easy to eliminate egg yolks, as most recipes calling for eggs will work equally well with just the whites. Again, as with poultry, organic eggs are the preferred option.
Fried Foods
Anything cooked in oil will likely contain a significant amount of fat, and should generally be avoided by IBS sufferers. Baking and poaching are good alternative cooking options for foods that would normally be fried. Oven-baked french fries are much healthier overall and taste just as good as their fried counterparts.
Oils, Butter, Margarine, Shortening
As mentioned above, cooking oils are IBS triggers. This means all oils (olive oil, canola oil, peanut oil, etc.). Salad dressings and sauces should be used in moderation, as these tend to be loaded with oils and fats.
Other gastrointestinal irritants
The following potentially GI-upsetting substances should also be avoided or limited: alcohol, caffeine, carbonated drinks, solid chocolate, artificial sweeteners, preservatives, insoluble fiber (such as raw fruits and vegetables), tobacco, and MSG.
The above list is a general guideline, and different people will have varying reactions and tolerance to different stimuli. It will likely be necessary to experiment in order to know which foods are the key culprits. The body's response mechanism is a good guide in one's endeavour to achieve a calm and balanced digestive system.
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