Certain foods that contribute to IBS are making women suffer unnecessary pain daily. In the name of health, we load up on copious amounts of fruits and veggies and be plant-powered. Sound familiar? Trust, me I know, because I’ve been there, even most recently, and I had to take a few steps back or my stomach was going to finally give up on me. IBS is nothing to play around with, and it affects 15% of Americans who are diagnosed, and approximately up to 30% of Americans that have symptoms but are never officially diagnosed. So, if you haven’t been diagnosed, but you have all the symptoms ranging from gas, bloating, constipation, diarrhea, nausea, pain, and constant stomach irritations, then try eating the best you can to combat IBS. There are many foods that most of us turn to as health foods, yet they send us in pain for hours. Try considering alternatives instead, and start with 13 of the most common healthy foods that could contribute to your IBS. While they aren’t a cause of the actual condition, they are a cause of the symptoms.
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1. Broccoli
Let’s start with one of the most recommended vegetables to add to our diet. It is one of the worst healthy foods that contribute to IBS out there. Broccoli contains a certain kind of sugar that contributes to fermentation in the gut, and causing bloating quickly. The fiber content also causes gas, along with cramping and diarrhea. Even though this is a phenomenal food for your health, it isn’t doing your stomach any favors. Try substituting with spinach instead, which is much less likely to cause a problem, and just as great for you.
2. Cauliflower
Another super healthy food is cauliflower, but consider it in the same boat as broccoli ladies. It sure is tasty and you can use it for so many healthy things, but trust me, your stomach doesn’t care. It causes gas, bloating and pain in those most sensitive to vegetables high in certain sugars and fibers. Instead of cauliflower, opt for some carrots or parsnips, which are much easier for your body to process and don’t contain the same kinds of fibers and sugars as cauliflower.
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3. Asparagus
Asparagus is a fantastic food for you, and it can actually help combat bloating for many people since it is a natural diuretic, yet asparagus is very high in certain sugars that act as a prebiotic in the gut, called inulin. Inulin is a great source of fiber, but because it is a prebiotic, it feeds healthy bacteria in the gut, and even unhealthy bacteria in the gut, which causes fermentation. This means gas, bloating and pain for the most sensitive individuals. Instead of asparagus, eat celery, which is easy to digest and a diuretic as well, along with a fantastic source of nutrients that lower your blood pressure.
4. Cabbage
Oh, ladies, cabbage is one of the worst foods for IBS. I know, we hear so much about it being a great food for weight loss, detox, great skin, etc., but cabbage is a big no no if you have IBS. Even cooked cabbage and sauerkraut can cause major gas quickly, along with bloating and constipation if you’re sensitive to cruciferous veggies like broccoli, cauliflower, cabbage and brussel sprouts. Instead of cabbage, have some leafy greens like collards. They are amazing for you and don’t contain as many of the fibers that are incredibly hard to break down, like cabbage does.
5. Eggs
Eggs are packed full of vitamins and minerals, and they can be a top healthy food for most people. Yet, for people with IBS, they can cause gas and constipation. Eggs are rich in sulfur, which is a great nutrient for your body and top detoxifying agent for the liver, yet sulfur creates gas in the digestive tract and can cause embarrassment for you in the mean time. Eggs also cause some people to become constipated, so if you’re one of those most sensitive to IBS foods like eggs and some of these others, just substitute fish instead. It is easy to digest, and contains absolutely no ingredients that will contribute to IBS at all.
6. Apples
I am so tired of hearing how great apples are for us, because I actually know how great they are for us, and yet, I’m one of the many who can’t tolerate them. Apples are a big no no for people with IBS. Why? No matter how awesome they are for you, they are rich in sugars and a certain fiber that contributes to gas, bloating and even pain. Every time I eat an apple, I’m in pain for hours. I have good news for all you apple lovers out there though! Applesauce, is actually great for IBS sufferers because the apples have been cooked down, and the fibers are already broken down into a smooth consistency, so your body doesn’t have to do all that work. Buy unsweetened applesauce if you like apples, but they cause issues for you. I’m a huge fan of organic unsweetened applesauce by Eden Farms, which is delicious!
7. Pears
Consider pears in the same boat as apples. They are high in fructose, a common sugar that contributes to IBS symptoms, and certain fibers that cause problems for people with IBS. Pears might be tasty and healthy, but instead, have an orange, which is much more digestive friendly, and the Vitamin C can actually help with constipation and gas if you’re prone to these IBS symptoms.
8. Prunes
A lot of people eat prunes to help them with constipation, but guess what? They are major gas producers in the body because they are high in a sugar alcohol known as sorbitol, which causes the laxative effect that they have, along with gas and bloating in the meantime. A better alternative that is just as great for you is raisins! Raisins are actually helpful for IBS and don’t contain sugar alcohols. They do have a good bit of sugar, so keep them to a minimum and eat them with a little healthy fat like a few almonds to help your body digest them easier. A little fat, but not too much, can actually help the issues associated with IBS such as constipation and poor digestion.
9. Sunflower Seeds
Sunflower seeds are another health food that is great for you, along with pumpkin seeds. Both of these are rich in nutrients that provide so many benefits to your body, but these two seeds can be hard for the digestive tract to break down, and can cause gas, bloating and constipation quickly. A much better alternative that can actually help with IBS symptoms are hemp seeds, ground flax seeds and chia seeds. These seeds are incredibly easy to digest, and help with constipation and diarrhea. If you like sunflower and pumpkin seeds, consider grinding them first in a coffee grinder, which breaks them down so your body doesn’t have to. Then, test it out to see if they cause problems or not.
10. Whole Wheat Bread
Many people with IBS pick up their whole grain bread each week and think they’re doing great things for their health, but aside from the gluten in whole wheat, wheat is a big no-no for people with IBS. It contains a certain sugar known as fructan, which is in apples and pears as well. Fructans cause fermentation in the gut, and can cause gas and bloating quickly. Instead of whole wheat, buy plain oats and just eat oatmeal instead. If you really want bread, consider buying a brown rice bread that is gluten-free in the freezer section. Brown rice bread is easier to break down and contains no fructans. Overall though, I recommend getting your grains from whole oats, quinoa and wild rice above all other sources. They are all very easy to digest and the highest in nutrients of most common supermarket grains available that are gluten-free.
11. Beans
I’m sure you already knew this was a healthy food that contributes to IBS symptoms, but many people are still eating them in the name of health and losing weight. Beans are such a problematic food on numerous levels. They contain many fibers and sugars like raffinose that are hard for the body to break down, and they are also a combined food. What is a combined food you may ask? Well, beans are a protein and a starch, all in one food, which means your body has a harder time breaking it down. The body breaks down foods from proteins and starches at entirely different rates and through different methods. Proteins are broken down more slowly, while carbs from starches are broken down more quickly. Then there is the fiber issue, which beans have a lot of. All these things combined cause beans to sit in your digestive tract for a long period of time, causing gas and bloating, even if they make you go to the bathroom right away. I don’t recommend eating them if you have stomach issues. My iBS symptoms nearly disappeared once I stopped eating my super healthy bean dish.
12. Legumes
Peas, lentils, and chickpeas are all legumes, and while they are incredibly healthy for you, they create exactly the same issues as beans. Instead of eating legumes and beans, switch to hemp protein, which is digested seamlessly, or if you want a whole food source, consider fish, which is excellent for a great protein source, and easy to digest.
13. Cottage Cheese
Cottage cheese is another health food we hear so much about, and while it is high in protein, it is also dairy, and dairy causes IBS issues for many, many people. Instead of cottage cheese, try eating yogurt for a dairy source of calcium. For some people, yogurt is much easier to digest due to the probiotic makeup of the yogurt. If yogurt causes issues for you, consider buying a non-dairy source, or taking a probiotic supplement. You can get your protein from other sources, but cottage cheese is not for you if you have IBS dear! If you buy yogurt, dairy or not, be sure not to buy kinds with added sugar at all. Sugar will contribute to IBS and feed unhealthy bacteria in the gut, which derails your efforts to eat it in the first place. Buy plain, unsweetened Greek yogurt, or regular yogurt, for the best healthy form.
These are all healthy foods that might cause IBS symptoms for you, but I don’t want you to feel hopeless, because you can still eat healthy and eat for your IBS too. Check out this article that I wrote on foods to avoid for IBS, along with their best alternatives: health.allwomenstalk.com. If you have IBS, what healthy foods do you have to avoid?
Sources: aboutibs.org,
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