Non-FODMAP Irritable Bowel Syndrome (IBS) Triggers
There are some foods that can cause digestive symptoms, completely unrelated to FODMAPs. Maybe you have even noticed patterns between these foods and having a symptom flare-up before.
Caffeine, found in coffee, some teas, pop and chocolate, is a gut stimulant which speeds up gut motility, causing loose stools or diarrhea. It may also cause you to be dehydrated. For some people with IBS-C, this might actually be a good thing to help reduce constipation and promote more regular bowel movements. However, if you are already prone to diarrhea, caffeine can worsen your symptoms. You may want to switch to a decaffeinated coffee or try half caffeinated (or half-caf) by buying pods or coffee grounds this way, or mixing it yourself.
Spicy foods naturally contain capsaicin, the compound in peppers that makes your mouth feel hot. Spicy foods have a complicated relationship with the gut. Some studies show that in the short-term, it speeds up digestion and contributes to loose stools and diarrhea. Other studies show that over the long-term, spicy foods can have a positive anti-inflammatory effect on the gut and relax smooth muscles in the small intestine. Every body is different. You may want to eat spicy foods less often, eat less at a time, or be choosy about when you consume these foods if it causes immediate and urgent symptoms after eating.
Fibre also has a complicated relationship with the gut. You may experience gut symptoms if you are having too much, or not enough fibre. This is definitely an area you may want support from a gut-specialized dietitian. It is also important to know that not all fibre is created equal. Soluble fibre, found in oats, dissolves in water and becomes gel-like. This is helpful if you suffer from diarrhea predominant IBS, because it pulls water in and thickens up your stool. Insoluble fibre, or roughage as my mom would say, comes from the bran portion of whole grains like brown or wild rice, as well as from fibrous fruit and veggies. This is important for those with IBS-C suffering from constipation, because it promotes movement through the bowel and increases bulk of the stool.
Want more info? Read How To get Enough Fibre on the Low-FODMAP Diet.
Foods high in fat, like deep-fried foods, fatty cuts of meat, and bakery items, can also speed up gut motility contributing to diarrhea. Other non-FODMAP triggers include alcohol, which is a gut-irritant, and eating very large portions at a sitting. Stay tuned for a blog post about foods and behaviours that contribute specifically to bloating
- When It’s NOT Irritable Bowel Syndrome (IBS)
- Non-FODMAP Irritable Bowel Syndrome (IBS) Triggers
- Mindful Eating for Managing IBS
- 6 Ways to Beat an Irritable Bowel Syndrome Flare-Up
- Food, Mood & Symptom Journal
Let’s Jam on the ‘Gram!
Stay in Touch!
