IBS Triggers
This handy list comes from the IBS Tummy Chow website:
Red Meat
Dairy
Coffee
Egg Yolks
Carbonated Beverages
Caffeine
Artificial Sweeteners
All Poultry Dark Meat, Skins
Coconut Milk
Fried Foods (including chips)
Butter
Oils, Fats (including chips)
Alcohol
Olestra
Fats are pretty well covered in the list above. If a serving-size portion lists more than 5 grams of fat, please think three times before eating it, or eat half of a serving if you must!
Research also supports including fructose in the list above, as in, for example, “high-fructose corn syrup” in the list of ingredients. You do read the ingredients lists, don’t you?
I would add Citric Acid to the list.
I think potato chips should be added. I realize that this item may be covered under “fatty foods” but realizing the way it affects me, I believe it deserves special mention.
Comment by Scott | September 27, 2007
Thanks, Scott. Yes, potato chips, and other chips, too, don’t work well for most people with IBS. It seemed to me for a time that Baked Lays ™ worked okay, because they were baked, not fried. Then I had a bad IBS day after eating (probably too many) them. I will occasionally get a bag, a fairly large bag, of sweet potato chips, and try not to eat the whole bag in one day–but they are still there the second day, and the second-day effect sets in if I eat them then.
So I will add chips to the “triggers” list, as you suggest.
Best, tummyblogger
Comment by tummyblogger | September 27, 2007
What would be a good option to have for breakfast in the case of IBS?
I’ve tried milk and it makes my stomach a bit upset after 1-2 hours…What about natural fruit juices? Any good? Any other options?
Comment by Jon | November 14, 2007
Hi Jon
Thanks for your comment.
Good Breakfast options:
First, remember the slogan “Do Not Eat on an Empty Stomach!” After a night’s sleep, your stomach is probably empty, so you want to prepare it for food by some specific steps.
FIRST DO THIS
1. Eat/drink a soluble fiber supplement, or a very bland food. Some sources are:
a. A banana
b. 1/4 to 1/2 of your daily dose of Acacia Tummy Fiber ™ or FiberSure ™ or another supplement with acacia, guar gum, or inulin.
Then
2. Have an omelet using only egg whites, or
3. Have some PLAIN oatmeal, or
4. Have a complete meal replacement shake (soy), such as the one from Best Life International. The meal replacement has no sugar, and is added to water, not milk.
5. If diarrhea is a problem, have PLAIN rice cereal.
Remember
No fats, no egg yolks, no milk, no meat.
No juices. After two weeks, try apple juice or grape juice.
No coffee
(Takes all the fun out, doesn’t it. But also takes away a lot of pain.)
Use
Soy, rice, or oatmeal as a basis/replacement for usual breakfast items.
This site has a lot of options and alternatives for food.
The particular problem at breakfast is triggering the Gastrocolic reflex–see the category lists to find previous posts. That makes Item 1 the most important change.
Let me know how you are doing with these changes.
All the best,
Tummyblogger
Comment by tummyblogger | November 14, 2007
I’ve accepted that I have to give up a lot of things I used to eat and drink. But I am having the worst problem giving up coffee. Everything I read says give it up. My doc says limited coffee is o.k., but then again, she doesn’t have IBS. Why, oh why does it have to be coffee?
Comment by Kathryn | November 16, 2007
Kathryn,
I somehow missed several comments. I have managed not to give up coffee entirely. There are a couple of posts about it on the blog. Basically, I get Rocamojo Gourmet Coffee blended with Soy (flavored with Vanilla, Mocha, or Hazelnut) AND Rocamojo the Original Soy Beverage. Then I use a French Press, and put in (this amount works for me) slightly more than the enclosed measure of Gourmet Coffee with Soy, and slightly less than the measure of Original Soy Beverage. Then I put both of the measures in a 12-oz French Press, add hot water, wait four minutes, use the press part of the French Press, and pour.
That’s probably about 1/4 to 1/3 of a regular cup of coffee, with less acid than usual. I can tolerate three such cups each day. More, and my tummy objects.
If it hurts, either scale back, or look at other trigger factors and eliminate them, and you may be able to go back to trying this mix. An alternative is the low-acid coffees, such as made by Puroast, that you can find mentioned on this blog.
Also, I can take caffeine tablets (probably because I have IBS-C most of the time) without stomach pain.
Best,
Tummyblogger
Comment by tummyblogger | December 18, 2007
I think the failure should be the egg yoke, not the egg white?…Is that a mistake or what?…
Comment by Graeme | February 15, 2008
Graeme,
Thank you for the correction. I found the mistake (in the “What to have for breakfast” reply above, and edited it out. Now the text says ‘Remember: no egg YOLKs’. I had a recent bad experience after putting some egg salad on my plate at a buffet lunch. I’m really glad you caught that.
Tummyblogger
Comment by tummyblogger | February 15, 2008
hi i have ibs and i cant stand the pain im now giving in and watching the foods that can trigger it, i love chocolate and soda pop but i have to learn to give up these pleasures surely its not all bland foods we hav to eat
Comment by michelle | February 25, 2008
Hi, Michelle,
You’ve bravely taken on a big change, in watching your IBS triggers. I agree that soda pop, especially with caffeine, causes more trouble than joy, although search on the ForMyTummy.com web site for “essential food groups,” where I respond to Nicole, who insists that Sprite is one the essential food groups. I happen to think that chocolate is an essential food group.
I know a little bit more about chocolate, now, than when I wrote that. Chocolate and caffeine stimulate your digestive system and mine. That’s okay, when caffeine helps me, with constipation being my main complaint, become less constipated. It doesn’t help people who are dealing with active Diarrhea (D), or who easily tip to diarrhea.
Also search under “chocolate” here at ForMyTummy. Some of the problems caused by chocolate are actually from milk chocolate, or from the various sugars with which chocolate is processed. You may, once you’ve stabilized, be able to tolerate small amounts of powdered Hershey’s dark chocolate (or other brand pure dark chodolate). Also, those dark chocolate coins that come wrapped in net bags, usually found in the kosher foods section, are very close to completely pure chocolate and nothing else–so my tummy tells me.
On fixing spicy foods, but sticking to an IBS diet, try Heather’s Eating for IBS Cookbook. She sometimes includes triggers, in some recipes, so try her stuff carefully. On the other hand, she taught me to be brave and try spicy/spicier foods, to my delight. Also, she identifies foods found in Asian and other ethnic markets that can be tolerated by people with IBS.
Last thing: remember to read the labels of everything, carefully.
Let us know how you are doing.
All the best,
Tummyblogger
Comment by tummyblogger | February 26, 2008
I have found out that eggs are the biggest trigger of IBS for me. i have not tried it with just the whites. i hope i can finally eat eggs again without the yolks! i miss them.
Comment by christina | April 1, 2008
I have IBS. It is a crappie thing. Doc’s have me on Amatriptilean (sp) which help a lot for a few months, but so did Fiber Supplement pills (Citrucel(sp)). They both worked for a while. I started eating oatmeal 5 or 6 days a week for my bad cholesterol, but I’ve had so many mild to medium IBS days since. Is it related? I hate not knowing. I also have insomnia real bad, long before IBS came about 7 years or so ago. QUESTION: to fight insomnia I get up freaking early at the same time every day, but I NEEEEEED caffeine. I’ve fallen in love with the little bottles of Star Bucks Frapicinos. I have 1 a day every day. From an IBS stand point should I give them up. DON’T say yes. How can you when I say I’ve gone months without IBS, but still had Fraps every day. If a trigger food is a trigger food, shouldn’t it trigger all the time every time. I’m trying to pay more attention to my diet, but it is so hard. We live in America for crying out loud. Food is everywhere. I’ve read egg yokes are a trigger. I went 6 months before eating a sunrise sandwich 6 days a week (wheat English muffin, 1 egg, morning star sausage, fat free cheese), did I mention I have a cholesterol problem now. I do see other disadvantage/ill people in the world and I do think that if I have to have an issue how lucky I am to have IBS, because for our issue we have sort of a say in how IBS will treat us. We just have to listen to our bodies.
Comment by Dan | April 11, 2008
Hi, Christina
I’ve been out of town for ten days, and missed your note until now.
Yeah. I just forgot, a couple of months ago, that I can’t eat full eggs, and had some egg salad. Oh, was I sorry.
Do try the egg whites, that come in small cartons, like milk cartons for school kids. They are in the same area of supermarkets as regular eggs, a little to one side. Check the labels to be sure there’s no egg yolk involved.
All the best
Tummyblogger
Comment by tummyblogger | April 11, 2008
Hi, Dan
Thanks for writing in.
Yes, a low dose of Amitriptyline, or Nortriptyline, helps relieve pain and discomfort. Oatmeal would not by itself be a trigger, but it does provide fiber that may loosen your bowels that don’t need loosening, if you have IBS-D. Rice and rice cereal have the opposite effect on IBS; they don’t lower cholesterol, though.
I take it you don’t have sunrise sandwiches any more!
Thanks for your positive ending–the problem we have is difficult to deal with, we don’t always have control that we would like, but as life problems go, we do have some say in dealing with it.
All the best,
Tummyblogger
Comment by tummyblogger | April 11, 2008
Sheesh, another bad day if you know what I mean. The GI doc finally recommend I go talk to a Registered Dietician. I asked the GI doc about food triggers in myself. There doesn’t seem to be any one triggers that will trigger all the time as he explained. Becaues I’ve gone 7 months before without modifying my diet, except fried stuff I stay away from, but I do sneak A french fry, with zero problems. So yes, Tummyblogger, I gave up sunrise sandwiches years ago, because I had a superstition routine that a sunrise sandwich kept me regular every morning. But that didn’t last more than 2 years. SOOOOO now I’ve got cholestoral(sp) of 198 and high blood pressure. I give up. I have no freakin idea of what to eat anymore except chocolate which ibsers recommend I don’t eat. I understand the Reg. Dietician doesn’t have the cure all for IBS but she should be able to give me a menu/recipes (I think the frase is “soluable fiber” of meals that avoid “trigger” and are sensitive to my cholesteral and high blood pressure. I go see her on Monday. Geez, I hit 31 this year and I’m falling apart from the inside out. The GI doc increased my Amitriptyline from 10mg to 20mg (excellent for insomnia zzzzzz) and prescribed “probiotics.” I’ve been on probiotics for a week but don’t see an imediate difference, but I’ll give it a month. I’ve read, my wife a nurse, and the GI doc all recommend probiotics for anyone with any type of non regular GI stuff. It is a diet supliment. I’ll give the Reg dietitian and her recommendations a couple weeks and will write back. Forgive the type o’s, I feel like poo (pun intended) after a bad day.
Comment by Dan | April 30, 2008
Dan, Hi
Thanks for writing back. I understand that chocolate is a basic food group for many people. It is usually the way the chocolate is prepared that causes problems for people. That is, a chocolate bar has sugar, or sugar alcohols, or sugar substitues. In addition, milk chocolate has milk or cream. If you are lactose-intolerant (react badly to milk products), then that will affect eating milk chocolate.
No, soluble fiber is not the recipes or the meal plan. Soluble fiber (not Metamucil! not Benefiber!) is either Heather’s Organic Acacia Powder, sold on line by Amazon and at the www.helpforibs.com/ web site, or a product in your drugstore aisle where they sell laxatives and gas prevention stuff, etc., called FiberSure.
There are two new studies out that Amitriptyline specifically helps IBS diarrhea.
Diet *is* a cure for IBS (almost). That’s on condition that you are accurate in sticking to the diet, and do the extra things, like taking soluble fiber several times a day, the Amitriptyline, and a good probiotic designed for IBS. The two I recommend are Digestive Advantage - IBS, which should be available at your drug store, the same aisle I mentioned above. The pharmacists can order a different, more expensive, but also effective probiotic called Align.
Before you see the dietician, if you need to calm your raging stomach, eat rice cereal, bananas, or soluble fiber first, before you eat anything else. Stay off the chocolate for now, until your tummy is stable.
Read through some of the articles in this site on topics like fiber, probiotics, and food for IBS.
And get in touch again, of course. You’ve got lots of help and support, and you WILL feel better.
All the best,
Tummyblogger
Comment by tummyblogger | April 30, 2008
hi everyone i also suffer from IBS im assuming i am always gassy i freakin hate it i am so miserable especailly if your body image is important to you (like mine).. I know that lentils is a killer… i ate it once my stoach blew up i said im never eating it again. but i did do it again.And was i in pain i couldnt even walk i looked like i was pregnant! it was terrrible. dont eat lentils…even chewing on gum triggers it ..I also noticed i tend to get more bloated during that time of the month. like the water weight isnt enough i also bloat with gas…it sux.
Comment by sel | May 20, 2008
Hi, Sel
Thank you for writing in to tell about your experience with what you assume is IBS. Many many people get gas from eating beans of various kinds–that’s what lentils are. All these people keep the makers of the product “Beano” in business. One of the Digestive Advantage products on the shelf at your drugstore might also help. Both Beano and Digestive Advantage are in the same aisle as the laxatives, oddly enough!
Gas attacks are no laughing matter, and it’s important to have something to do about them. If you are gassy every day, talk to your doctor. He or she may suggest using one of the many products with simethicone–or want to test you for IBS.
Thanks for writing in to ForMyTummy
All the best,
Tummyblogger
Comment by Tummyblogger | May 26, 2008
I take Align and Digestive Advantage Gas Defense, both probiotics. They’ve made a positive difference for me. I also tried to give up coffee…actually went 5 days straight, and drank green tea instead. I’m back on the coffee b/c of the horrible headaches I got when I did without. I’m trying adding Flaxseed Oil, Magnesium, and Zinc supplements. Anyone have a comment on how supplements work to improve their IBS and intestinal absorption?
Comment by MAM | June 25, 2008
Thanks for your comment.
Align and Digestive Advantage are both reviewed positively on ForMyTummy.com, and there is a lot of general information about probiotics, what they are, and what they do. I agree that they make “a positive difference.”
Coffee is notorious for producing withdrawal headaches; if the alternatives are the headaches or the diarrhea that gets stimulated by caffeine, I’d have to pick gradual withdrawal from caffeine, and headaches that eventually go away, over IBS with diarrhea. On the other hand, for IBS-C, a very very small amount of coffee in the morning may help get things started. By very small amount, I mean about 3 ounces (1/4 of a 12-oz mug).
I take 400 to 500 mg of Magnesium as part of a “Total Minerals without Iron” supplement; more than that is not helpful at all. Zinc is generally good for overall health–I’ll settle for the amount in my Total Mins supplement, which is 15mg. That amount is equal to the Recommended Daily Allowance, admittedly only a guideline.
On Flaxseed oil, it does have benefits associated with inflammatory bowel disease (IBD), something different from Irritable Bowel Syndrome. If your doctor’s diagnosis is Irritable Bowel Syndrome, please get your doctor’s okay on taking this supplement, as it is counter-indicated in some cases, depending on the profile of other medications. Depending on what you think it will do for you, your doctor may be able to suggest an alternative, or prescribe a purified source of Omega-3s.
ForMyTummy is chock full of information on your last question: how supplements work to improve IBS. I am not sure what you mean by improving intestinal absorption. In IBS, the problem is maintaining optimal passage through the large intestine, when most of the intestinal absorption has already occurred. Has your doctor described a problem with intestinal absorption? In that case, Irritable Bowel Syndrome is probably not your diagnosis.
All the best,
Tummyblogger
Comment by tummyblogger | July 2, 2008
please let me know if fresh peaches and strawberries are trigger foods??
Comment by melissa peterson | July 13, 2008
Dear Melissa,
Thanks for writing in to the ForMyTummy web site. I’m sure others have the same or similar questions.
While sometimes people are allergic to strawberries, they usually are not specific triggers. If I get strawberries that look fresh but are sort of a dry spongy texture inside, they don’t agree with me very well. Fresh ripe “good” strawberries and I usually do okay.
That same dry spongy texture can turn up in fresh peaches, and that’s a problem. On the other hand, canned peaches, chewed pretty well, are okay. Check for the sweetener used, though.
You might try asking your question on the ibs forum web sites, either helpforibs.com, or ibsgroup.com.
Best,
Tummyblogger
Comment by tummyblogger | July 15, 2008
I seem to have bad tummy pains after eating any type of nut, especially peanuts and cashews, does anyone know if this is a IBS trigger, I really do love them but don’t want the tummy pains anymore.
Comment by robert | August 3, 2008
Dear Robert,
Thanks for writing in. Nuts are not specifically IBS triggers, except when they are. That is, it is usually possible to have nuts if you are otherwise stable in your IBS diet, and if you chew them extremely fine. I love pecans myself; they are softer and easier to chew than some other nuts.
You might try this:
* take a week off from eating nuts. During the week, and after, do the following:
* increase your soluble fiber supplement to 30 grams a day, or 35 if you are already at 30
* Start taking a probiotic in pill/capsule form, such as Digestive Advantage-IBS, or Align ™
* In the second week, try nuts by measure, no more than 15 grams per day. That equals ~1/2 oz.
* Chew the nuts extremely thoroughly.
Write back and tell us how it works.
Much success,
Tummyblogger
Comment by tummyblogger | August 5, 2008