Aug 12, 2025
Aarushi BhaduryDairy products such as milk, cheese, and ice cream contain lactose. This type of sugar can be very difficult for many people with IBS to digest, often leading to uncomfortable gas, bloating, and diarrhea.
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Today, it's easier than ever to find dairy-free options. Try switching to plant-based milks like oat or almond milk, and use olive oil instead of butter to avoid the negative effects of lactose on your gut.
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Fried foods are often cooked in large amounts of unhealthy oils and are high in fat. These foods are very difficult for your body to digest, and they can make your IBS symptoms much worse.
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Drinks with caffeine, like coffee, soda, and energy drinks, can irritate your stomach and speed up contractions in your colon. This can cause IBS flare-ups, especially if you have them on an empty stomach.
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If you need an energy boost, try exercising in the morning or going to bed earlier at night to get more sleep. You can also switch to teas with less caffeine, like green or white tea.
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Alcohol is a toxin that can harm your digestive system. Many alcoholic drinks also have a lot of sugar and gluten, which can both be known to worsen IBS symptoms.
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If you choose to drink alcohol, it's a good idea to stick to beverages that are sugar-free and gluten-free. This can help reduce the chance of a flare-up and keep your digestive system happier.
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Drinking alcohol can lead to dehydration, which makes your body work harder. For people with IBS, dehydration can make symptoms like constipation much worse.
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While everyone's body is different, many people with IBS find that their symptoms get better when they avoid gluten and eat more foods that are high in fiber.
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These tips are a good starting point, but it's important to remember that your needs are unique. Work closely with your doctor or a dietitian to create a personalized plan.
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