Fiber can be found in plenty of vegetables, fruits and whole grain. While fiber is generally healthy to have in our diets, it can cause diarrhea when consumed in excess.
Try to limit your intake of insoluble fibers to lower the rate of needing to visit the bathroom.
Insoluble fibers include whole grains, seeds, zucchini, raisins, green beans, cucumbers, corn bran, broccoli, onions, cabbages and tomatoes.
Gluten is another food to avoid when you have signs of IBS. Foods such as barley, rye and wheat are made up of gluten, which can be harsh on the intestines and aggravate IBS. Nowadays, with many gluten-allergic people, it is possible to find ingredients that are gluten free and still enjoy cakes and pasta.
Fatty, fried foods are triggers for IBS and should only be eaten infrequently, if at all. Since there is plenty of fat in these fried foods, it is not easy for those with IBS to handle. A good alternative is to grill, bake or steam foods instead.
Dairy products can upset stomachs and stimulate IBS. In fact, many of those with IBS can’t actually drink milk due to lactose intolerance. If you must have milk, and are not lactose intolerant, then consider switching to skimmed or low-fat milk instead.
Foods that are high in sugar, fructose, caffeine or chocolate are not recommended either. Watch out for sugar substitutes and artificial sweeteners on labels such as sorbitol. Carbonated drinks should be avoided as well. Coffee, and most things caffeinated, tends to kick start the intestines and can easily cause diarrhea.
Beans are notorious for causing gas and bloating. While they are full of fiber and protein, they are best avoided for those with IBS because of their ability to cause cramps, bloating and gas.
Those who are susceptible to IBS need to be careful of their portion sizes as well.
It is recommended to eat smaller meals more frequently instead of larger meals less frequently since it is easier on the digestive system and bowels.