Non-FODMAP IBS Triggers: A Comprehensive Guide

Living with irritable bowel syndrome (IBS) is a challenge, as symptoms can be triggered by various factors, including diet, stress, and hormones. Many individuals find relief by following a low FODMAP diet, which eliminates specific types of carbohydrates that can be difficult to digest. However, even when adhering to a low FODMAP diet, some people still experience IBS symptoms. This article aims to provide a comprehensive guide on non-FODMAP IBS triggers and how to manage them effectively.

At Casa de Sante, a virtual gut health clinic for IBS, SIBO, IBD, food intolerances, and digestive issues, you can find expert care and support from registered dietitians and health coaches, specially formulated low FODMAP products, meal plans, food sensitivity testing, and gut health resources.

1. Spicy Foods

The Role of Capsaicin

Although most spices and herbs except for onion and garlic are low FODMAP and should not cause IBS symptoms, certain spices, such as chili, contain a chemical known as capsaicin. Capsaicin is responsible for the heat in chili, which can aggravate IBS symptoms. If you find your symptoms worsen after eating spicy foods, consider reducing the spice you add to your dishes or opting for milder options.

Tips for Managing Spicy Food Triggers

• Choose mild sauces or curry powders when purchasing spicy products.
• Use smaller serving sizes when adding spices to your dishes.
• Experiment with alternative herbs and spices that are low FODMAP and less likely to trigger symptoms.

2. High Fat Foods

Impact on Gut Motility

High fat content in foods can impact gut motility, which refers to the speed at which food is digested. For individuals with diarrhea-based IBS symptoms, high-fat foods can exacerbate the issue. Conversely, for those with predominantly constipation-based IBS, high-fat foods can slow down digestion even further.

Foods to Watch Out For

• Deep-fried foods
• Certain cooking oils, such as sesame oil
• Specific meat products, like fatty cuts of beef or processed meats

3. Caffeine

Effects on Gut Motility

Caffeine is a known trigger for IBS symptoms, as it also affects gut motility. Caffeine speeds up motility, which can result in an urgency to use the bathroom. For individuals with IBS, this may trigger diarrhea.

Caffeine-Containing Products

• Coffee
• Tea
• Energy drinks

Recommendations

• Minimize caffeine intake.
• Consider using decaffeinated products if you enjoy coffee and tea.

4. Fiber

The Importance of Fiber in the Diet

Adequate fiber intake is crucial for maintaining regular bowel movements and a healthy gut. However, following a low FODMAP diet can make it challenging to include enough fiber due to the limitation of high FODMAP foods. Insufficient fiber in the diet can lead to uncomfortable bowel movements.

Low FODMAP Fiber Sources

• Oats
• Brown rice
• Low FODMAP servings of fruits, vegetables, and seeds

Staying Hydrated

Maintaining regular water intake is essential for healthy bowel movements. If you struggle to meet your fiber needs, consider working with a dietitian.

5. Alcohol

Impact on Gut Health

While a low FODMAP diet allows for the consumption of certain alcoholic beverages, alcohol can irritate the gut and affect motility and intestinal absorption. This means that you may experience symptoms after consuming alcohol.

Tips for Managing Alcohol Triggers

• Be mindful of food and alcohol consumption simultaneously.
• Consider reducing or eliminating alcohol intake if it triggers symptoms.
• Opt for low FODMAP alcoholic beverages, such as certain wines or spirits, if you choose to consume alcohol.

6. Carbonated Beverages

Visceral Hypersensitivity

Carbonation in beverages can increase pressure in the gut, stimulating visceral hypersensitivity, which is the increased sensation felt during digestion. This can be uncomfortable for many people with IBS.

Recommendations

• Eliminate carbonated beverages from your diet, especially if you experience upper gut symptoms like pressure, reflux, and pain.
• Replace carbonated water with flat water infused with natural fruits and vegetables, such as cucumber water or water with frozen berries.

7. Fermentable Fibers

Other Types of Fermentable Fibers

Apart from FODMAPs, other types of fermentable fibers can exacerbate bloating, gas, and pain. These include resistant starch, pectin, and beta-glucan, which are naturally present in some foods. Tolerance to these fibers varies among individuals.

Consulting a Dietitian

Speak with a dietitian if you suspect that these types of fibers are affecting your IBS symptoms. They can help develop a personalized plan to manage your symptoms effectively.

8. Stress

The Gut-Brain Connection

Stress can decrease your window of tolerance, increasing the chances of activating the "fight or flight" response. This can interfere with the communication between the brain and the gut, which is part of the autonomic nervous system function. Practicing stress reduction techniques may help improve this relationship between the gut and brain.

Stress Management Strategies

• Meditation
• Deep breathing exercises
• Working with a psychologist or counselor
• Clinical hypnotherapy

9. Hormones

Hormonal Impact on Digestion

Many hormones, including mood, stress, and sex hormones, can influence the gut-brain connection and impact IBS symptoms. For example, the rapid drop in estrogen and progesterone levels before a menstrual cycle can worsen bowel symptoms. Track your symptoms around your cycle to gain a better understanding of how hormones influence your symptoms.

10. Smoking

Negative Effects of Smoking

Smoking can increase reflux, peptic ulcers, and the amount of air swallowed, intensifying stomach pressure and visceral hypersensitivity. Seek help from a healthcare provider or pharmacist to quit smoking.

11. Sleep

Sleep and IBS

Sleep plays a critical role in overall quality of life and IBS symptoms. Inadequate sleep can negatively impact motivation to exercise, cook, socialize, and more.

Sleep Hygiene Habits

• Aim for 7-9 hours of sleep per night.
• Avoid screens close to bedtime.
• Avoid caffeine at night.
• Maintain a consistent bedtime routine.
• Engage in relaxing activities before bed, such as reading or taking a bath.

12. Meal Spacing & Timing

The Importance of Regular Meals

Skipping meals and consuming large meals can worsen gut symptoms due to the volume of food consumed. Eating regularly helps avoid rapid consumption when you become overly hungry.

Tips for Meal Spacing and Timing

• Eat three meals and 1-3 snacks per day, or consume food every 3-4 hours for optimal symptom control.
• Chew food thoroughly and eat slowly to promote proper digestion.

Conclusion

Identifying and managing non-FODMAP IBS triggers is crucial for effectively controlling symptoms. By being aware of these triggers and implementing personalized strategies, you can improve your quality of life and successfully manage your IBS symptoms. If you've tried these strategies and still struggle to find relief, consider working with an IBS dietitian or a specialized clinic like Casa de Sante, which offers expert care, support, low FODMAP certified products, meal plans, food sensitivity testing, and gut health resources.

Medically Reviewed by Onikepe Adegbola MD PhD, founder & CEO, Casa de Sante