IBS Trigger Food

IBS has many triggers, including antibiotics, certain foods, and poor digestive capability, just to name a few.

IBS is a complicated condition with several factors that can trigger or contribute to its development. Top among these are antibiotic use, certain IBS trigger foods, or poor digestive capability.

Antibiotic Use

For many people, IBS first shows up after an infection (often one in the gastrointestinal tract), particularly when a long course of treatment or potent antibiotics have been used to address the infection. Antibiotics disrupt the normal bacterial flora in the gut, and this imbalance can lead to IBS.

Food Intolerance

Intolerance to certain foods is one of the primary triggers of IBS. Many people incorrectly refer to food intolerances as food “allergies,” but ingesting the offending foods doesn’t trigger a reaction from the immune system the way a true allergy does. Studies have shown that patients with IBS can usually correct their problem by following a diet that eliminates offending foods.

Some of the most common IBS trigger foods include:

• wheat,
• corn,
• dairy products,
• coffee,
• tea, and
• citrus fruits.

In fact, one study suggests that fructose (fruit sugar) alone may be responsible for 30 to 60 percent of all cases of IBS. The most common source of fructose in the American diet nowadays is high-fructose corn syrup (HFCS). And while it’s a given that you need to avoid HFCS, fruit can also trigger IBS.

Poor Digestive Capability

A decrease in digestive juices and/or enzymes results in the incomplete breakdown of various foods. Undigested proteins, fats, and carbohydrates can all create havoc in the intestinal tract. Protein fractions can be absorbed into the bloodstream from the small intestine and cause reactions that mimic allergies, locally as well as throughout the body.

Undigested fats can ferment in warm cavities of the lower bowel and create gas or flatulence, resulting in bloating, distension, and pain. And, undigested carbohydrates can pass to the lower bowel and provide the ideal food for the growth and replication of pathogenic and disease-causing bacteria, fungi, and yeast.

As we age, our ability to produce hydrochloric acid in the stomach is reduced—which reduces our ability to break down proteins. Sluggish bile and gallbladder problems prevent many people from properly breaking down fats in the diet. Surgical removal of the gallbladder without supplementing the diet with bile salts probably increases the difficulty a hundredfold or more.

Additional IBS Triggers

In addition to antibiotics, food intolerance, and poor digestion, there are a myriod of other factors that can trigger IBS. These include:

• genetics,
• drugs,
• radiation therapy,
• smoking,
• alcohol use or abuse,
• carbonated beverages,
• lack of sleep and exercise,
• surgical trauma or injury to the bowel,
• eating disorders, and
• use of hormones (particularly oral contraceptives or hormone replacement therapy).

IBS is a very nuanced disease and can have many triggers, but one of the least discussed is mercury. German research has found that the mercury often contained in saltwater fish, especially tuna, is one of the main triggers for IBS episodes.

Therefore, another IBS trigger food is saltwater fish, as well as those fish from lakes contaminated from acid rain. This caution also applies to canned tuna.

And, on a similar note, while I haven’t seen any studies, I wonder if the mercury from amalgam dental fillings could also be a contributing factor in IBS. From my own observations, I’ve noticed that most children with IBS are from more affluent families and generally have had an increased amount of dental work and amalgam fillings.

When it comes to IBS and diet, one of the best things you can do to minimize symptoms is to avoid sugar.

Sugar and highly concentrated sugar-containing products like fruit juices are strong IBS trigger foods. Similarly, IBS patients need to avoid alcoholic beverages, which are often laden with sugar.

Finally, tomatoes and tomato products should also be avoided. In addition to the naturally occurring sugar, the acidity and nature of tomatoes and tomato products are common IBS trigger foods that can irritate a sensitive bowel.

If you are looking for IBS help, you first need to understand IBS trigger foods and the role they play in the disease.

One of the main IBS trigger foods is wheat. IBS patients are often sensitive or allergic to wheat and other grain products. As such, wheat bran and other cereals are generally not the best source of fiber for people looking for IBS support. Instead, water-soluble fibers that promote the formation of protective gel and mucus in the bowel are best. This type of fiber is found in guar gum, psyllium or Indian husks, oat bran, flax seeds, fruits, vegetables and legumes. (Legumes is a fancy word for beans and peas.)

Keep in mind that most of these fiber sources are either absorbents or binding agents. One of their characteristics is that they absorb or bind with water. This causes them to soften, swell, and increase in volume. This creates the extra bulk necessary to gently stimulate the cleansing movement in the colon. For the whole process to work, you must consume adequate amounts of water. This means that it’s absolutely necessary to drink a minimum of eight glasses of water a day.

Note: Although increasing the intake of fruits and vegetables is essential in treating IBS, during periods of diarrhea they are best avoided. But they should be reintroduced gradually when the bowels are normal. The amounts and timing will vary from individual to individual. The same holds true for the amount of guar gum or psyllium that needs to be taken. It would be impossible for me to give the exact amount needed. Each person will have to monitor bowel regularity, consistency, and looseness and adjust the dosages accordingly.

I’ve found that successful treatment of IBS requires a multi-faceted approach. And key among these are dietary changes. Research (not to mention common sense) shows that there is a strong connection between IBS and diet. Specifically, IBS problems require the addition of fiber in the diet, but two very important factors must be taken into consideration.

First, some types of fiber should be avoided. IBS patients are often sensitive or allergic to certain types of food. Wheat and other grain products are typically on that list. As such, wheat bran and other cereals are generally not the best source of fiber in these cases. Instead, water-soluble fibers that promote the formation of protective gel and mucus in the bowel are best. This type of fiber is found in guar gum, psyllium, oat bran, flax seeds, fruits, vegetables and legumes (or beans and peas).

Secondly, although increasing the intake of fruits and vegetables is essential in treating IBS, during periods of diarrhea they are best avoided. But they should be reintroduced gradually when the bowels are normal. The amounts and timing will vary from individual to individual. The same holds true for the amount of guar gum or psyllium that needs to be taken. It would be impossible for me to give the exact amount needed. Each person will have to monitor bowel consistency and looseness and adjust the dosages accordingly.

And no discussion of IBS and diet would be complete with discussing those foods that must be eliminated from the diet. Sugar and highly concentrated sugar-containing products like fruit juices need to be eliminated. People looking for IBS help also need to avoid alcoholic beverages. The acidity and nature of tomatoes and tomato products will irritate a sensitive bowel and should be avoided.

Additionally, consumption of saltwater fish and those from lakes contaminated from acid rain should be minimized or completely avoided. This caution also applies to canned tuna. Although most individuals will experience no such problems, German research has found that the mercury often contained in these fish is one of the main IBS trigger foods.

If you still want that tuna, make sure you are choosing young tuna. I personally like Wild Planet Low Mercury Albacore Tuna. Or even forgo the tuna and give wild salmon or sardines a try.