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. Ever had sudden bloating, cramps, or urgent trips to the toilet? If you have Irritable Bowel Syndrome (IBS), flare-ups like these can arise unexpectedly. IBS is a chronic digestive issue that can suddenly cause discomfort, bringing pain, gas, or unexpected bowel changes. Triggers can include diet, stress, or hormonal changes. In this guide, we'll explore common IBS flare-up symptoms, what makes them worse, practical ways to manage them, how IBS differs from other gut conditions — plus when to see a doctor.

What is Irritable Bowel Syndrome (IBS)?

IBS (Irritable Bowel Syndrome) is one of the most common gut conditions in Australia, affecting around 1 in 5 people¹. It is a functional gastrointestinal disorder that influences the functioning of the bowel without resulting in inflammation or lasting damage. It causes pain, bloating, and changes in bowel habits (diarrhoea, constipation or both). 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 or cramps, which usually settle down after going to the loo or releasing gas
• Mucus in stool
• Changes in your usual bowel habits
• Urgency (needing to go quickly) or the feeling that your bowels haven't fully cleared

Additional symptoms:

• Feeling uncomfortable after eating meals, sometimes with gas or mild nausea (not always)

If symptoms worsen after age 50 or include bleeding or weight loss, you should consult a doctor or medical practitioner in Australia for an in-person assessment. For severe symptoms, call 000 immediately.

What Are the Types of IBS?

IBS is classified into different types based on predominant symptoms:

• IBS-D (diarrhoea-predominant)
• IBS-C (constipation-predominant)
• IBS-M (mixed, alternating between diarrhoea and constipation)
• IBS-U (unclassified)

What Does a Severe IBS Flare-Up Feel Like?

A severe IBS attack can cause intense abdominal pain and cramping, making it difficult to focus on daily activities. Some individuals experience urgent diarrhoea or prolonged constipation, leading to discomfort and distress. Severe IBS can mimic other gastrointestinal conditions, so consult a doctor or medical practitioner if unsure.

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).

This information is for educational purposes only. You should consult a medical practitioner before attempting new wellness programs or lifestyle changes to ensure they are safe for your specific condition.

What Triggers IBS Flare-Ups?

Various factors, such as dietary choices, stress, and lifestyle habits, can trigger IBS flare-ups. Everyone's triggers are different, but these are the ones many Australians report. Identifying your triggers can help make flare-ups easier to manage.

Food triggers:

• High-FODMAP foods (onions, beans, wheat) — short-chain carbohydrates that aren't well absorbed. Monash University's low-FODMAP diet² is quite beneficial here.
• Dairy products, especially milk, ice cream, or cheese, may be problematic for individuals with lactose intolerance
• Alcohol, caffeine, or fizzy drinks
• Processed or fatty foods, too much onion, garlic, legumes, if high in FODMAPs

Lifestyle and stress triggers:

• Stress and anxiety
• Skipping meals or overeating
• Lack of physical activity
• Poor sleep
• Changes in routine (travel, sleeping pattern changes, or shift work)

Hormonal or medical triggers:

• Hormonal changes
• Menstrual cycle — many women report worsened IBS symptoms during their periods
• Gastro infections, other illnesses, some medications, including pain-relief medicines

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.

What Should I Eat During an IBS Flare-Up?

A bland diet can help ease symptoms during an IBS flare-up. Here are some safe bets that are easy to find at Aussie supermarkets like Coles or Woolworths:

Foods that are easy on the gut:

• Plain rice or potatoes
• Lean meats: plain chicken or fish
• Orzo or quinoa
• Bananas (ripe but not overripe)
• Cooked vegetables, such as carrots or zucchini
• Lactose-free dairy alternatives

What to avoid:

• High-FODMAP foods like garlic, onions, or beans
• Spicy, fatty foods
• Larger portions — smaller, more frequent meals may help
• Excess caffeine or alcohol

How Do You Calm an IBS Flare-Up?

Flare-ups can feel intense, but small, simple actions can help calm your digestive system and ease the discomfort.

Quick tips to calm an IBS flare-up:

• Use a warm heat pack or wheat bag from the chemist for abdominal cramps. Don't overuse heat packs, as they can leave marks on your skin.
• Try ginger or peppermint, unless they trigger your symptoms.
• Avoid lying down after eating.
• If needed, ask your doctor or medical practitioner about safe over-the-counter options.

Tips for Managing IBS

Managing IBS symptoms requires changes in diet, lifestyle modifications, and stress management. When IBS symptoms flare up, a few simple lifestyle tweaks can help you feel more in control. Some people find relief quickly, while others may benefit from additional guidance from a doctor or a dietician. Here are some effective strategies:

• Keep a food and symptom diary to identify triggers. Some Aussies use the Monash FODMAP App to help spot food triggers.
• Follow a low-FODMAP diet. The Monash University Low-FODMAP Diet, developed in Australia, is one of the most research-backed ways to manage IBS. Many people feel better within weeks.
• Speak with a dietician. Your doctor or medical practitioner can refer you to an Accredited Practising Dietitian. Bulk billing for eligible Medicare cardholders may be available for certain care plans. Many dietitians now offer telehealth appointments, so you can get specialist guidance from home.
• Eat smaller, more frequent meals, as large meals can trigger symptoms.
• Stay hydrated, especially if diarrhoea is part of your flare-up. Keep a water bottle handy, take small sips of water or oral rehydration if you feel drained.
• Get active. Go for a short walk, do light exercise, or try yoga to ease bloating and encourage bowel movement.
• Manage your stress. IBS often worsens when stress levels are high. Take short breaks, breathe slowly, or use a meditation app; even 10 minutes daily can help.
• Get enough sleep. Poor sleep can aggravate IBS symptoms. Try to keep a consistent sleep routine, even on weekends.
• Limit caffeine, alcohol, and fizzy drinks.

Can I Prevent IBS Flare-Ups?

While IBS cannot be cured, symptoms can often be minimised with consistent management strategies. The key is being consistent, paying attention to your body, and getting professional help if things aren't improving.

• Stick to a routine. Try to eat, sleep, and move at roughly the same times each day. Your gut likes a predictable schedule.
• Don't skip meals. A long gap between meals or overeating may disrupt your gut.
• Reintroduce food gradually. If you've been following the Monash University Low-FODMAP diet, consult a dietitian to reintroduce foods slowly; your gut may handle more than you think.
• Identify and avoid known triggers.
• Stay physically fit and active to support gut health and reduce bloating.

If you're struggling despite lifestyle changes, your doctor or medical practitioner or a telehealth doctor can refer you to a dietitian.

IBS vs IBD vs GORD — What's the Difference?

Many individuals in Australia experience digestive issues such as bloating, stomach discomfort, heartburn, or diarrhoea at some point in their lives. Conditions such as IBS, IBD, and GORD are often mistaken for one another due to overlapping symptoms. Nonetheless, these are distinct conditions with varying causes, risks, and treatments. knowing the differences can help you determine when to manage symptoms and when to consult a medical practitioner. Telehealth is a convenient option for appropriate healthcare needs, but some conditions require a physical examination. The content of this section is for informational purposes only and does not replace professional medical diagnosis, advice, or treatment. IBS (irritable bowel syndrome) is a functional gastrointestinal disorder that influences the functioning of the bowel without resulting in inflammation or lasting damage. IBD (inflammatory bowel disease) encompasses a set of autoimmune disorders that lead to persistent inflammation within the digestive tract, including Crohn's disease and Ulcerative Colitis. GORD (gastro-oesophageal reflux disease) occurs when stomach acid frequently flows back into the oesophagus, causing irritation and reflux-related symptoms.

Condition	Type	Main symptoms	Severity	Long-term risks
IBS	Functional gut disorder	Bloating, pain, diarrhoea or constipation	Mild to moderate	No intestinal damage
IBD	Autoimmune inflammation	Bloody stools, weight loss, severe pain	Moderate to severe	Intestinal damage and complications
GORD	Digestive reflux condition	Heartburn, regurgitation	Mild to severe	Oesophagitis, Barrett's oesophagus

What is IBD?

IBD (Crohn's disease and Ulcerative Colitis) is a significant autoimmune disorder in which the immune system attacks the digestive tract, triggering chronic inflammation.

Types of IBD:

• Crohn's disease can affect any region of the digestive tract.
• Ulcerative colitis only impacts the colon and rectum.

Symptoms:

• Chronic diarrhoea
• Rectal bleeding
• Weight loss
• Severe abdominal discomfort
• Fatigue
• Fever

Potential complications:

• Nutritional deficiencies
• Fistulas and strictures

Diagnosis: IBD is diagnosed through blood tests, stool tests such as faecal calprotectin, colonoscopy, and imaging techniques.

What is GORD?

GORD is a chronic type of acid reflux that occurs when the lower oesophageal sphincter relaxes too frequently or becomes weak.

Common symptoms:

• Burning chest pain (heartburn)
• Acid regurgitation
• Sour or bitter taste in the mouth
• Chronic cough
• Hoarse voice

Causes and triggers:

1. Spicy, acidic, or fried foods
2. Alcohol
3. Smoking
4. Obesity
5. Pregnancy
6. Certain medications

Diagnosis: GORD is typically diagnosed based on symptoms. An endoscopy may be required if symptoms persist or complications are suspected.

Distinguishing Symptoms at a Glance

IBD symptoms:

• Blood or mucus in stool
• Fever
• Weight loss
• Severe fatigue

GORD symptoms:

• Burning chest pain
• Sour or bitter burps or regurgitation
• Difficulty swallowing

Which Condition Is More Serious?

IBS is uncomfortable but does not result in long-term harm or damage to the bowel. GORD can cause complications if left untreated, particularly ongoing irritation of the oesophagus. IBD is the most serious of the three and necessitates long-term medical treatment to avert complications.

When to See a Doctor

See a doctor or medical practitioner 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
• IBS flare-ups that are disrupting your daily life, work, study, or sleep
• A fever or symptoms that are different from your usual flare-ups
• Difficulty swallowing
• Frequent vomiting
• Symptoms lasting more than two weeks
• Ongoing heartburn, especially in individuals over 40
• You're unsure about your triggers and need professional help

Seek urgent medical help (call 000) if:

• Extremely severe or sudden, intense stomach pain
• You experience signs of dehydration
• You're vomiting blood
• You notice blood in your stool or bowel motions that appear very dark or black
• You're losing weight without trying or feel exhausted
• Severe abdominal pain, heavy rectal bleeding, or chest pain that feels crushing or radiates to your arm/jaw — call 000 immediately or visit the nearest Emergency Department (ED)

How Hola Health Can Help

Hola Health is an Australian telehealth platform that connects you with AHPRA-registered doctors and nurse practitioners from the comfort of your home, at a time that suits you. Depending on your symptoms and clinical needs, a Hola Health clinician may be able to help with:

• 24/7 doctor consultations to discuss IBS symptoms and digestive health concerns
• Identifying potential IBS triggers and discussing symptom management strategies
• Prescribing medications for pain, constipation, or diarrhoea when clinically appropriate
• Recommending dietary approaches such as a low-FODMAP diet or referring you to a dietitian
• Getting pathology tests referral, including blood or stool tests, when clinically indicated
• Providing online medical certificates for work or study absences, where clinically appropriate
• Issuing online prescriptions at the clinician's discretion and where clinically suitable
• Referring you to a gastroenterologist or other healthcare professional if further assessment is needed
• Discussing the impact of stress and mental wellbeing on IBS symptoms and recommending appropriate support options

Hola Health clinicians are registered with the Australian Health Practitioner Regulation Agency (AHPRA). If your condition requires a physical examination, specialist assessment, or urgent medical attention, they will recommend appropriate in-person or emergency care. Note: Telehealth is not suitable for all conditions. Hola Health does not replace your regular doctor or medical practitioner, specialist, or emergency services. If you are unsure whether telehealth is right for your situation, we recommend speaking with your usual healthcare provider. In emergencies, call 000.

Conclusion

IBS isn't easy to live with, but the right food swaps and lifestyle changes can make symptoms far more manageable. While IBS, IBD, and GORD can produce similar digestive symptoms, they are distinct conditions with varying levels of severity and management requirements. IBS impacts gut function, GORD pertains to chronic acid reflux, and IBD is a serious inflammatory disorder needing specialised care. Recognising the warning signals and comprehending the differences can aid in achieving early diagnosis and suitable treatment. If flare-ups keep getting in the way of daily life, or symptoms persist, worsen, or disrupt daily life, book a Hola Health telehealth appointment today — and get expert care without leaving home. Note: The content of this blog is for informational purposes only and does not replace professional medical diagnosis, advice, or treatment.

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.

What is the biggest trigger for IBS?

Dietary triggers, particularly high-FODMAP foods, are among the most common causes of IBS flare-ups. Stress and hormonal changes can also play a significant role.

What are the types of IBS?

IBS is classified into different types based on predominant symptoms: IBS-D (diarrhoea-predominant), IBS-C (constipation-predominant), IBS-M (mixed, alternating between diarrhoea and constipation), and IBS-U (unclassified).

How long does it take for IBS flare-ups to go away?

Flare-ups can last anywhere from a few hours to several days, depending on the severity and management strategies used.

Can you relieve IBS pain quickly?

While there is no instant cure, applying heat, drinking herbal tea, practising relaxation techniques, and taking prescribed medications can help alleviate discomfort quickly.

Can IBS be mistaken for another gut disease?

Yes. Conditions like coeliac disease, inflammatory bowel disease (IBD), or even infections can have similar symptoms. A doctor or medical practitioner will usually check for warning signs and may order tests to rule these out.

Can IBS develop into IBD?

No. IBS does not evolve into IBD, although the symptoms might feel alike.

What foods can trigger GORD?

Common triggers consist of spicy foods, citrus fruits, tomato-based dishes, fried foods, alcohol, and caffeine.

Is reflux in children equivalent to GORD?

Intermittent reflux is typical in children, but ongoing symptoms may suggest GORD and should be evaluated.

What tests are used to diagnose IBS?

IBS is diagnosed based on clinical criteria, typically after excluding other disorders with blood or stool tests.

Is untreated GORD harmful?

If left untreated, GORD can result in damage to the oesophagus and heighten the risk of complications.

How common is IBS in Australia?

IBS affects around 1 in 5 Australians. It's a common diagnosis in primary care