11种食品，以避免当你有IBS

Find out which foods may be aggravating your IBS and what you can choose instead, so you can enjoy your meals with less stress.

Cow's milk and otherdairy productscontaining lactose like yogurt, ice cream, cream cheese and cottage cheese can triggerIBS symptoms。

Lactose is a sugar that's tough to digest, according toHarvard Health Publishing，以及一个FODMAP（发酵的寡糖，二糖，单糖和多元醇）。FODMAPs是短链糖类，可引起胃肠道不适。

What to eat instead:Try pouringlactose-free, oat, almond or rice milk into your cereal or coffee. You can also try dairy-free yogurts and ice creams. Hard cheeses are also a better choice than soft cheeses as they contain less lactose, according to the克利夫兰诊所。

Not being able to enjoy a cup or two of coffee or tea in the morning is a tough reality for some IBS sufferers, but caffeine is a stomach irritant that can increase diarrhea, according toJohn Hopkins Medicine。But don't despair, sleepyheads! According to an article published June 2017 in theWorld Journal of Gastroenterology，如果它限制在400毫克咖啡因是可以容忍的。

What to drink instead:If it's still a big no for you, there are many good substitutions. "Herbal teas, things likeTeeccino和Dandy Blendtea are also great — they're kind of like coffee but aren't," saysIsabel Smith, RD, CDN。"There are mushroom elixirs (like四个Sigmatic），并在热水姜好一杯也可以做能量和舒缓的伎俩“。

Being cautious with certain fruits, drinks and processed foods containing high amounts of fructose, a FODMAP compound, can help with IBS symptoms. According toFood Intolerance Diagnostics，这是一个好主意，限制如下：

• Apples
• Cherries
• Dried fruit
• 芒果
• Nectarines
• Peaches
• Pears
• 李子
• Watermelon

• Artichokes
• 芦笋
• Onions
• Garlic
• Mushrooms
• Peas

Processed foodscontaining high-fructose corn syrup, honey, agave nectar or molasses should also be limited or avoided.

What to eat instead:端起哈密瓜，葡萄，猕猴桃，橘子，菠萝，草莓，茄子，四季豆，白菜，胡萝卜，黄瓜，生菜，土豆，菠菜和南瓜，这是对消化系统温和。此外，你应该开始成为一个坚定的标签侦探与加工食品！

蔬菜，如cabbage, cauliflower, Brussels sprouts and broccoliare rich in vitamins and minerals and full of cancer-fighting phytonutrients. But they're also high in fructans and galactooligosaccharides, says gastroenterologistJacqueline Wolf, MD。

"These are inadequately broken down by digestion and give gas and bloating," Dr. Wolf says.

What to eat instead:If these foods trigger symptoms for you, you can still get your fill witheasier-to-digest veggies像茄子，四季豆，白菜，胡萝卜，黄瓜，生菜，土豆，菠菜和西葫芦。吃起来，因为......营养素！

Beans, chickpeas, lentils and soy beansare protein powerhouses and excellent sources of minerals like iron, magnesium and zinc. But they're all high in fiber and contain oligosaccharides (a FODMAP compound), according to theU.S. Dry Beans Council, which means they may cause some major bloating and gas issues.

What to eat instead:目前还没有任何真正的“替代品”的豆，但你可以尝试在水中浸泡一夜他们驯服产气的物质，根据克利夫兰诊所。而且要记住，你可能会作出不同的反应不同种类的豆科植物，所以你可能会希望你把它们写出来你的饮食中完全之前，测试你的反应。

You may be tempted to reach for sugar-free foods if you'rewatching your weight, but many of these foods contain sugar alcohols (substitutes) like the polyols:sorbitol, xylitol醇，乳糖醇，甘露糖醇，赤藓醇和麦芽糖醇。这些FODMAPs，根据在一个2016年9月的文章国际期刊牙科,may cause gas, bloating and diarrhea, so it's probably best to limit sugarless gum and any other food labeled "sugar-free."

What to eat instead:"Eat food with real sugar in it! I can't say this enough — it makes a huge difference for people, especially with IBS," Smith tells LIVESTRONG.com.

This type of fiber (roughage), promotes the movement of material through your digestive system and increases stool bulk, as it isn't broken down by the gut, according to theMayo Clinic。This is good news for most people, but a June 2017 article in theInternational Journal of Molecular Medicinenoted thatinsoluble fibermay cause diarrhea in IBS sufferers.

Watch out for:

• 全麦面粉
• 麦麸
• Nuts
• Beans
• 蔬菜，如cauliflower, green beans and potatoes

What to eat instead:You may want to try some foods containing soluble fiber, which may slow things down a bit. Citrus fruits, carrots and barley are good choices.

Having a一杯酒or a cocktail here and there may be OK for some, but consuming a lot of alcohol (binge drinking) can wreak havoc on your digestive system. Alcohol acts as an irritant and increases digestive juices, slowing down the digestive process, according to an article published in 2017 inAlcohol Research: Current Reviews。And findings in a study published in February 2013 in theAmerican Journal of Gastroenterologyshowed that heavy alcohol intake may exacerbate gastrointestinal symptoms with IBS.

Also, pay attention to what you're ordering,Jenny Champion, RD, CPT, suggests, because it may not be the alcohol that's causing the issue. Barley in beer or the sugary or carbonated drinks mixed with the alcohol may trigger symptoms.

What to drink instead:Wine and martinis mixed with natural ingredients like mint, basil and ginger are safer options, Champion says. And remember to practice moderation.

Gluten is a protein found in many carbohydrate foods like bread, pasta, bagels and some cereals. Because they contain fructans and are high on the FODMAP list, these foods can aggravate your stomach. Granted, you could just have a gluten sensitivity, but you should definitely be checked for Celiac Disease if gluten does do a number on you.

What to eat instead:Unless you have another serious GI issue, such as celiac disease, it's not a good idea to eliminate gluten altogether, according toThe Ohio State University Wexner Medical Center, since these foods provide important nutrients. Rather, try avoiding these foods for a couple weeks, then slowly reintroducing them to determine your level of intolerance.

If you dohave to avoid gluten, though, there are many gluten-free options available in your grocery store and at most restaurants.

Soda, seltzer and club soda are often big contributors to IBS symptoms, particularly abloated belly。嘶嘶声可以泡在你的消化道，引起嗳气，腹胀，气，每American College of Gastroenterology。而你也有一个双重打击打击，因为许多这些饮料有人工甜味剂。

What to drink instead:There are plenty of ways to hydrate without the bubbles. Smith suggests tea, fruit-infused water and fresh veggie/fruit juices (that are FODMAP-compliant, of course.). Freezing bits of fruit and herbs or spices in ice cube trays to drop into a tall glass of H2O is another fun idea.

Need a way to easilytrack your daily water intake?下载MyPlate应用rayappto do the job, so you can stay focused and achieve your goals!

It's hard not to indulge sometimes, but for IBS sufferers, chocolate may be a big no-no. Chocolate contains caffeine — approximately 6 milligrams per ounce in milk chocolate and 23 in dark. But黑暗可能是更安全的赌注, as it shouldn't contain any lactose. Unfortunately, there can be traces of milk in dark chocolate, according to theU.S. Food and Drug Administration。

What to eat instead:这些谁不能有任何的乳糖应检查黑巧克力包装上的咨询语句（如“可能含有乳”或“对设备进行牛奶共享”）。

There are dairy-free and vegan chocolate options, but again, check the packaging and labels to make sure they don't contain any triggering ingredients.