IBS Triggers and Prevention Strategies

By taking steps to prevent the symptoms of Irritable Bowel Syndrome (IBS), it is possible to lead a productive, healthy life. With some planning, you can avoid IBS triggers that cause symptom flares. Your doctor can provide a complete treatment plan for IBS prevention.

Print out this list of common triggers and strategies. Keep it handy for reference. It may help you identify your personal triggers in your symptom journal. Triggers and symptoms may vary depending on your type of IBS. And when you're having a bad day, remember to persist with healthy management of your condition.

"Realize that it's not always smooth sailing. That's a part of IBS," says Leslie Bonci, MPH, RD, author of the American Dietetic Association Guide to Better Digestion. "You can't beat yourself up."

1. Diet Triggers for Constipation

Some foods can worsen IBS-related constipation. These include:

• Refined breads and cereals
• Refined foods such as chips and cookies
• Drinks such as coffee, carbonated drinks, and alcohol
• High-protein diets

Prevention Strategies:

• Gradually boost fiber intake by two to three grams per day until you're eating 20 to 35 grams per day. Good sources of fiber include whole grain bread and cereals, beans, fruits, and vegetables.
• Consume a moderate amount of foods higher in sorbitol, such as dried plums and prune juice.
• Drink eight 8-ounce glasses of plain water a day.
• Try ground flaxseed. It can be sprinkled on salads and cooked vegetables.

2. Diet Triggers for Diarrhea

Some foods can worsen IBS-related diarrhea. These include:

• Too much fiber, especially insoluble fiber found in the skin of fruits and vegetables
• Food and drinks with chocolate, alcohol, caffeine, fructose, or the sugar substitute sorbitol
• Carbonated drinks
• Large meals
• Fried and fatty foods
• Food and drinks with dairy
• Foods with wheat -- Some people may be allergic or have a negative reaction to gluten

Prevention Strategies:

• Eat a moderate amount of soluble fiber. It adds bulk to the colon and can help prevent spasms. Good sources are whole wheat breads, oats, barley, brown rice, pasta, the flesh of fruit (as opposed to the skin), and dried fruits.
• Don't consume foods with extreme temperatures, such as ice-cold water and steaming hot soup, in the same meal.
• Stay away from broccoli, onions, and cabbage. They can cause gas, which can make diarrhea sufferers feel worse.
• Eat smaller portions.
• Drink six to eight glasses of plain water a day, but drink the water an hour before or after meals, not with meals.
• Consult with your doctor or a dietitian if you suspect you may have a wheat allergy.

3. Stress and Anxiety Triggers

Stress and anxiety can exacerbate IBS symptoms such as constipation, diarrhea, stomach pain, and bloating. Different things cause stress for different people. Stress can include:

• Problems at work
• Commutes
• Problems at home
• Financial problems
• A sense that things are beyond your control

Prevention Strategies:

• Practice healthy living. Eat a well-balanced diet that is appropriate for your IBS. Get regular exercise and enough sleep.
• Do something fun. Listen to music, read, shop, or take a walk.
• Try behavioral therapy. Learn how to calm yourself down with the help of techniques such as relaxation therapy, biofeedback, hypnotherapy, cognitive behavioral therapy, and psychotherapy.
• Talk to people. If you feel comfortable doing so, tell your family members, close friends, boss, and co-workers about your condition. They may provide vital support. Plus, the conversation may prevent any misunderstandings when your symptoms flare up and you are not able to meet expectations.
• Plan ahead. Ease worries about going out lest your symptoms flare up. Get up earlier if you know IBS makes you late for work. If you are driving, map your route so that you know locations of bathrooms. At social events, choose aisle seats close to the facilities. Know what's on the menu so you can eat beforehand if the food will not be agreeable to you.