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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Think you're eating healthy? Not with IBS. You might be trying your best with your diet, but for someone with IBS, even "healthy" foods can make symptoms worse. Let's clear up the confusion.
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They're in almost every Indian dish, right? But these can ferment in your gut, causing gas, bloating, and cramping, exactly what you don't want with IBS.
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Whole wheat rotis sounds healthy, but the high fibre can irritate sensitive guts. Especially if you have diarrhoea-type IBS, it can make things worse.
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Lactose is a common trigger for people with IBS. Milk, curd, and paneer all may lead to bloating or stomach cramps. Try switching to lactose-free or plant-based versions.
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Mangoes, apples, and watermelons can trigger IBS flares. High in fructose, these fruits can lead to fermentation and discomfort, bananas or kiwi are gentler choices.
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Sugar-free gums, diet sodas, and protein bars often contain sorbitol or xylitol. These are poorly digested and can lead to gas and loose motions.
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Broccoli and cabbage might seem nutritious but produce gas when broken down; for IBS sufferers, that's a recipe for bloating.
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Rich in nutrients, yes. But moong, rajma, or chana can be hard to digest if you have IBS. Soak them well or eat them in small amounts if you must.
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Caffeine stimulates your digestive tract, which can worsen diarrhoea and cramping. Herbal teas like peppermint or chamomile are better alternatives.
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Managing IBS starts with smart swaps as IBS doesn't mean eating bland. It means eating smart. Learn what triggers you, and don't fall into the trap of "healthy" foods that might hurt your gut.
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