Irritable Bowel Syndrome (IBS) symptoms: 12 foods to avoid

Overview

IBS affects about 1 in 5 Australians¹, causing bloating, cramps, constipation, and diarrhoea. While it’s a lifelong condition, the good news is that smart food choices can make a big difference. Let’s look at the foods most likely to trigger symptoms and what you can enjoy instead.

What causes IBS?

IBS (Irritable Bowel Syndrome) is a common condition that affects the digestive system. It isn’t completely understood, but experts think it’s connected to:

• The way your gut and brain communicate

• Changes in gut bacteria

• Food sensitivities

• Stress or hormonal changes

There’s no clear cause, and triggers often vary from person to person.

IBS symptoms

Common symptoms include:

• Bloating or gas

• Diarrhoea, constipation, or both

• Abdominal pain

• Mucus in stool

• Changes in your usual bowel habits

If symptoms worsen after age 50 or include bleeding or weight loss, see a online GP immediately.

 Foods to avoid

Diet plays a vital role in the management of IBS, as some foods may trigger or exacerbate symptoms. Here are some common foods to avoid and some gentle swaps to try if you have Irritable Bowel Syndrome.

• Apples, pears, and watermelon are high in FODMAPs and may cause bloating and gas.

Better: Low-FODMAP options like blueberries, strawberries, kiwi, or ripe bananas.

• Onions and garlic contain high levels of fructans, which can ferment in the digestive system and cause bloating or stomach discomfort.

Better: Chives, garlic-infused oil, spring onion (green part only)

• Beans, lentils, and chickpeas contain a high amount of oligosaccharides (a type of FODMAP), which can lead to bloating and abdominal cramps.

Better: Small amounts of firm tofu, Canned lentils (rinsed)

• Milk, soft cheese, and yogurt contain lactose, which is often difficult for people with IBS to tolerate.

Better: Lactose-free milk, hard cheese like cheddar, coconut yogurt

• Unripe bananas are rich in resistant starch, which can ferment and trigger bloating

Better: Ripe bananas (yellow with brown spots)

• Wheat bread, pasta, and baked products are typically rich in fructans and can be troublesome for individuals with sensitive digestive systems. Research² suggests that people with IBS are more likely to be sensitive to gluten.

Better: Gluten-free bread, sourdough, rice or quinoa pasta

• Coffee and energy drinks can speed up gut activity and trigger diarrhoea.

Better: Decaf coffee, green tea

• Fizzy drinks (soft drinks, sparkling water) can trap gas in your digestive tract, leading to increased bloating.

Better: Still water, herbal teas like peppermint or ginger  

• Fried and greasy foods are difficult to break down and may cause cramping or diarrhoea. A 2013 study found that 52% of people with IBS reported experiencing symptoms after consuming fatty or fried foods³.

Better: Grilled, baked, or air-fried meals

• Artificial sweeteners (sorbitol, mannitol, xylitol) present in sugar-free chewing gum, mints, and sweets may trigger gas and loose stools.

Better: Stevia or natural sugar in small amounts

• Chilly and spicy foods may over-activate the gut and cause pain and urgency.

Better: Flavour with herbs like basil, turmeric, or thyme

• Alcohol (especially beer and wine) can upset the gut and make symptoms more severe.

Better: Limit intake or choose low-FODMAP spirits like gin or vodka (in moderation).

What triggers IBS flare-ups?

Various factors, such as dietary choices, stress, and lifestyle habits, can trigger IBS flare-ups. Common triggers include:

• High FODMAP foods (onions, beans, wheat)

• Stress and anxiety

• Hormonal changes

• Skipping meals or overeating

• Lack of physical activity

• Poor sleep

Note: Triggers can vary from person to person, so monitoring your meals and symptoms may help you recognise patterns.

Coffee and IBS

Coffee is a morning essential for many Aussies, but it can be a trigger for some people with IBS. If you notice bloating, diarrhoea, or reflux after drinking it, try:

• Switching to decaf

• Having it with food

• Swapping to herbal teas

Everyone’s tolerance is different; test what works for you.

Other tips

Managing IBS symptoms requires changes in diet, lifestyle modifications, and stress management. Here are some effective strategies:

• Follow a low-FODMAP diet

• Eat smaller, more frequent meals

• Stay hydrated

• Limit caffeine, alcohol, and fizzy drinks

• Exercise regularly (even light walking helps)

• Manage stress (yoga, meditation, time in nature)

• Aim for 7-9 hours of sleep

• Keep a food diary to track triggers

When to call a doctor

See a GP if you have:

• Severe or ongoing abdominal pain

• Blood in your stool

• Unexplained weight loss

• Symptoms that suddenly worsen after age 50

• Constipation or diarrhoea that won’t improve with diet.

Call 000 if pain comes with fever, vomiting, or severe dehydration.

How an Hola Health can help

With Hola Health, you don't need to wait weeks for a GP appointment. Our bulk-billed online doctors can:

• Help you spot IBS triggers

• Prescribe medications  for pain, constipation or diarrhoea

• Recommend a low-FODMAP diet or refer to a dietitian

• Order blood or stool tests if required

• Provide same-day medical certificates if IBS disrupts your work or study

Book a telehealth consult today from the comfort of your home.

Conclusion

IBS isn’t easy to live with, but the right food swaps and lifestyle changes can make symptoms far more manageable. If flare-ups keep getting in the way of daily life, book a Hola Health telehealth appointment today — and get expert care without leaving home.

 FAQs

Is there a cure for IBS?

There’s no cure for IBS, but symptoms can be managed through lifestyle changes and diet.

What is a low-FODMAP diet?

A low-FODMAP diet restricts certain types of carbs that ferment in the gut and trigger IBS symptoms. Healthcare professionals often recommend it. Monash University in Melbourne developed it.⁴

Are bananas good for IBS?

Bananas are usually gut-friendly, but it depends on ripeness. Ripe bananas are easier to digest, while green ones can cause gas. Try in moderation and see how your body reacts.

Can stress make IBS worse?

Yes, stress is a common IBS trigger. Managing stress with exercise, meditation, or consulting a psychologist may ease flare-ups.