Irritable bowel syndrome (IBS) and diet are closely interlinked. Many food items trigger aggravating digestive symptoms, such as irregular bowel movements, bloating, and abdominal pain. It is crucial to avoid these foods to stay healthy. Here, we will talk about the most common IBS food triggers to avoid.

• Insoluble fiber
  Foods contain two types of fiber: soluble and insoluble fiber. While the former is considered a healthy choice for people with IBS, the latter can make the symptoms worse and must be avoided. Foods containing insoluble fiber are typically hard to digest and make the pain and bloating worse. Insoluble fiber is concentrated in vegetables and whole-grain products.
• Gluten
  Gluten is a group of proteins that is largely found in grains like rye, barley, and wheat. Some people have a serious reaction to gluten, leading to an autoimmune disorder called celiac disease. Some researchers have concluded that avoiding gluten can ease the symptoms. Instead of gluten, you can resort to more nutritious alternatives, such as oats, quinoa, buckwheat, almond flour, coconut flour, etc.
• Dairy
  Dairy products are one of the most common IBS food triggers. Most dairy products are also rich in fats that can cause diarrhea. So, if they aggravate your symptoms, you must cut down on them. Focus on consuming other calcium-rich foods, such as greens, nuts, seeds, sardines, beans, etc.
• Fried foods
  Fried food items are typically not healthy and may lead to several health problems. The high amount of fat in these foods may increase problems for people with IBS. Instead of frying your foods, opt for other healthier options, such as baking or grilling the foods.
• Beans and legumes
  Although beans, legumes, and lentils are a great source of fiber and protein, yet they can worsen the IBS symptoms. They are one of the most common IBS food triggers that contain compounds called oligosaccharides, which are hard to digest. Besides, they can cause cramps, bloating, and gas.
• Chocolate
  Chocolate bars are rich in sugar and fat, and typically, contain caffeine and lactose. This can cause constipation in many people. If you like chocolate, you must look for some vegan options in chocolates that do not trigger the symptoms.
• Alcohol
  Another one of the most common IBS food triggers, alcohol can lead to dehydration in people. This can further affect digestion and exacerbate the symptoms. Out of all the alcoholic beverages, beer is the riskiest. This is because it contains gluten and high amounts of sugar.
• Garlic and onions
  The two serve as flavoring agents in almost all kinds of foods. However, these can be slightly difficult to digest, especially for people with IBS. They can lead to cramping and painful gas, and so they must be avoided.

These are some of the most common IBS food triggers. You can take the help of your doctor for charting a meal plan for your needs.