As if navigating IBS wasn’t already complicated enough! Now there’s a whole new list of potential trigger to be cautious of too.

It’s important to recognise that there are non-FODMAP triggers that can impact your gut symptoms. Let’s dive into some now and why they might be an issue when it comes to IBS. 

Coffee (including decaffeinated):

Coffee itself is considered low FODMAP, however it is well known that coffee acts as a stimulant within the gut. This leads to diarrhoea, cramping, and/or urgent bowel movements for many of us. If you’re a coffee drinker and you notice that your gut symptoms tend to worsen after a cup of coffee, it might be worth weighing up whether the energy boost from your morning coffee hit, is worth the digestive discomfort.

High fat foods:

High fat meals slow gastric emptying. In other words, they sit around in your stomach for longer and take long to digest. This is why you can feel quite heavy, full, bloated and uncomfortable after eating creamy or rich foods. However, once the high fat meal reaches the intestines, it shoots through relatively quickly. As people with IBS have hypersensitive guts, this may cause digestive discomfort, gut pain, bloating and can contribute to urgent loose bowel motions. 

Alcohol:

It is well known that alcohol is a gut irritant, whether you have IBS or not. It’s thought that alcohol may alter intestinal motility, permeability and intestinal absorption, which often causes symptoms such as diarrhoea, abdominal pain and indigestion or reflux. If you suspect alcohol is an issue for you, then consider reducing your alcohol or reducing the number of times per week your choose to drink.

Carbonated Beverages:

Carbonated drinks tend to aggravate IBS symptoms as the gas in the beverage expands the intestines and stomach, leading to bloating and discomfort. As people with IBS tend to have hypersensitive intestine nerves, this bloating and distension can be painful. 

Spicy Foods:

Spicy foods can add flavour and excitement to meals, but they can also cause problems for people with IBS.  While spicy foods themselves are low FODMAP, the “heat” from spice, produced by capsaicin, can exacerbate symptoms such as pain and diarrhoea. Experimenting with milder spices and avoiding excessive use of hotter varieties can help to minimise discomfort.

Managing IBS

IBS is a frustrating and forever-changing condition to manage. The best way to know if something triggers your gut symptoms is by eliminating it one thing at a time. If you change too many things at once, you won’t know what has and hasn’t worked. 

If you are finding yourself stuck and would like to speak with a dietitian for support, please book in for a free 15 min discovery call to see how we can help. 

Published: 19th July

Author: Kelsey Paterson, Monash FODMAP trained Dietitian