Irritable bowel syndrome IBS makes it tough to enjoy holiday seasons. It can lead to stomach discomfort and feeling of bloated tummy, gas, irritational bowel and abdominal pain. If you have IBS then then these below mentioned foods can make the condition worse.  These foods trigger IBS by influencing gut.

By avoiding these food or foods prepared foods with these ingredients, you can enjoy your holiday feast.

Caffeine: In some people caffeine can increase IBS. It could lead to diarrhea and pain. Avoid – coffee, tea, coke, chocolate drinks. Drinking gut friendly herbal tea is best option.

Milk: Lactose in milk and other dairy products such as ice cream will cause bloating and gas. Lactose intolerance is related to IBS. Those who have lactose intolerance condition cannot digest lactose due to lack of lactase enzyme that breaks down sugar in dairy products. Without lactase, lactose will accumulate in colon causing bloating and gas. One exception amongst the dairy products that helps to relieve IBS symptom is curd or yogurt as it has gut friendly bacteria.

Greasy food: Holiday means time for fried or greasy food. Avoid French fries, food with heavy cream, red meat burgers, pizza and other unhealthy fatty foods must be avoided. These foods can increase gastrocolic reflex contractions leading to uneasiness.

Fructose containing food: Fructose is added in many processed foods. For example, fructose corn syrup. It is added to holiday snacks, sweets, pies. In addition to corn syrup, fructose which is a fruit sugar also present in high amount in commonly available fruits such as dried fruits, apple, peach, plums, apricots, nectarines and pear. Fructose has same effect as lactose and cause problem of bloating. Consider eating fruits like oranges, bananas to avoid the symptoms and suffering of IBS.

Vegetables to avoid: Some of the vegetables contribute for IBS are brussels sprouts, celery, cauliflower, broccoli, artichokes, asparagus, peas, mushroom, garlic, beetroot. Consume these vegetables in moderation. Other foods that are could lead to bowel are legumes, lentils and chickpeas.

Wheat and IBS: Wheat and those grains are good for health because of presence of good amount of fiber. However, people with celiac disease who can consume gluten protein must avoid wheat and grains containing gluten. When our immune system does not recognize gluten, it will attack our own cells in stomach causing sickness.

Artificial sweeteners: Sorbitol, xylitol are sugar substitutes present in diet foods. These sugars known to cause irritation and diarrhea. These artificial sugars are not tolerated by gut leading to bloating and gas. Avoid chewing gum, sugar free ice cream, sugar substitutes in drinks. In fact, chewing gum can lead to more gas accumulation.

Carbonated beverages: Apart from high sugar content, fizzy beverages like soda are carbonated with bubbles. Drinking soda will have same fizzy effect causing irritation in GI tract.  Drinking warm water or non-caffeinated herbal tea will reduce carbonated drink effect.

Best way to overcome IBS is to avoid or minimize consuming such foods. While holidays are busy take time to rest and relax. In addition to food sometimes stress can impact the gut. Get adequate sleep and consider eating foods that are gut friendly. In case if you develop irritation take prescribed medicines, keep warm pad on stomach. Sometimes drinking water containing dates -soaked in warm water helps to relieve the symptoms.

Image credit: Image by Jan Vašek from Pixabay  (CC by 0)