If you’ve got IBS, you’ve probably heard a million times that high FODMAP foods are the enemy. But what if I told you that some of the worst offenders for IBS aren’t actually high in FODMAPs at all? Yep, that means you might be cutting out onions and garlic while unknowingly chomping down on foods that could be just as troublesome—if not worse—for your gut.
Struggling with unpredictable gut symptoms? If you want to understand your IBS type and learn how to target your symptoms with the right approach, start by taking my free IBS quiz! Get your mits on it here !
So, let’s set FODMAPs aside for a minute and talk about 10 gut-wrecking foods that could be making your IBS symptoms worse.
1. Ultra-Processed Foods (UPFs)
Crisps, ready meals and packaged snacks might be quick and convenient, but they’re usuaally low in fibre and high in saturated fat and sugar. In addition they will be loaded with emulsifiers, preservatives and artificial additives where there is increasing eviedence to show that this can alter gut bacteria, trigger inflammation and impact digestion—potentially making IBS symptoms like bloating and discomfort much worse.
2. Sugar-Free Gums & Mints
That sugar-free gum or mint might freshen your breath, but it could also leave you bloated and running for the loo. Sugar alcohols like sorbitol and xylitol are poorly absorbed in the gut and can act as laxatives, triggering diarrhoea, gas and discomfort.
3. Fizzy Drinks
It doesn’t matter if it’s a diet drink, sparkling water or even kombucha—carbonation introduces excess gas into your digestive system. If bloating is one of your biggest IBS struggles, fizzy drinks might be making it worse.
4. Deep-Fried Foods
Golden, crispy and oh-so-tempting—fried foods are high in fat, which can slow digestion and lead to bloating and discomfort. For some people, they can also trigger gut motility changes, meaning things might speed up or slow down unpredictably.
5. Alcohol
Alcohol can be a major IBS disruptor because it irritates the gut lining, increases gut permeability (aka “leaky gut”), and can either speed up or slow down digestion—depending on how your gut reacts. It’s also dehydrating, which can worsen constipation.
6. Energy Drinks
Energy drinks aren’t just about caffeine—they’re a cocktail of artificial sweeteners, carbonation and additives. The combination of high caffeine (which can stimulate gut motility) and sweeteners like sucralose or aspartame (which can alter gut bacteria) makes these a double threat for IBS sufferers.
7. Spicy Foods (for some people!)
Not everyone with IBS reacts badly to spicy food, but for some, it can be a major trigger. Capsaicin, the compound that gives chilli peppers their heat, can irritate the gut lining and speed up digestion, leading to cramping and urgency.
8. High-Fibre Bran Cereals
Bran might seem like the ultimate gut-friendly food, but for some with IBS, it’s anything but. Insoluble fibre, found in wheat bran, can be harsh on sensitive guts and may lead to more bloating and discomfort rather than relief.
9. Low-Fibre Diets
On the flip side, not getting enough fibre can be just as problematic. And studies show that people with IBS gennerally lack fibre in their diet. The key? Finding the right balance of fibre for your gut, without overloading on high-fibre foods that worsen bloating.
10. Large Meals
It’s not just about what you eat—it’s also about how much. Large meals put extra strain on digestion, making bloating, cramping, and discomfort far more likely. If you’re prone to IBS flares, smaller, more frequent meals could make a big difference.
So, what should you eat instead?
Rather than focusing only on high vs. low FODMAP foods, think about how processed your food is, how much you eat in one sitting and your overall fibre intake. The goal isn’t to cut out everything you love—it’s to find a way of eating that supports your gut without constant discomfort.
Need help figuring it out? That’s where I come in! Contact me here is you need personalised advice and support!
