Which drinks make IBS worse?
There are many drinks that are well-known for exacerbating symptoms of IBS, including coffee and alcohol. However, there are other culprits which you may be less aware of, such as:
- Sugar-free drinks
- Fruit juices with a high fructose content
- Energy drinks.
Read on to find out why these drinks can cause issues for IBS sufferers, and get some tips on alternatives you can enjoy instead.
1. Sugar-free drinks
Whilst using sugar-free or "diet" drinks reduces your intake of 'real' sugar, this type of beverage may not be the best alternative to sugary drinks, especially for IBS sufferers. This is due to the artificial sweeteners usually found in these types of drinks.
Artificial sweeteners are often found in processed foods and beverages, and are marketed as "healthy" as they don't have the calories found in sugar. However, certain sweeteners have been associated with triggering IBS symptoms such as cramping and diarrhoea.
Artificial sweeteners containing polyols, such as sorbitol, mannitol, and xylitol, are known to exacerbate IBS symptoms. These are often found in sugar-free juices, teas, and fizzy diet drinks, but can also be found in other sweetened products such as chewing gum and sugar-free mints.
The effect of artificial sweeteners on IBS symptoms is thought to be due to their ability to alter beneficial bacteria in the gut. (1) In order to have a healthy gut, you need to have lots of friendly gut bacteria! If the balance of your gut bacteria is altered, a state known as dysbiosis can occur, whereby your gut contains too many harmful bacteria and not enough friendly bacteria.
Both dysbiosis and a reduction in the diversity of gut bacteria have been associated with many health problems such as insulin resistance, inflammation, obesity(2) and, most importantly in this case, IBS.(3)
As those with IBS are already thought to have altered gut bacteria, (4) consumption of artificial sweeteners is likely to contribute to dysbiosis in the gut, therefore worsening or triggering IBS symptoms.
In addition, artificially sweetened drinks are not linked to weight loss, and some recent studies actually show them to be associated with weight gain!(5) So, if you're looking for a drink to manage weight and/or minimise IBS symptoms, sugar-free drinks are certainly not the best option.
If you suffer from IBS, it may be beneficial to limit your consumption of sugar-free drinks containing artificial sweeteners. If you do enjoy fizzy diet drinks, try making your own with plain sparkling water and a slice of lemon or lime which will be much gentler on your system. However, I have to say, my go-to is always still water. This is the ultimate option for your digestion, and it also means you can add a splash of Silicol Gel if there are any lingering symptoms.
2. Fruit juices with a high fructose content
Fruits contain the sugar fructose which can sometimes cause issues for IBS sufferers. This is because some people with the condition are intolerant to fructose.
In one study, researchers tested 80 individuals with IBS and found that about one third of them were intolerant to fructose. They also found that restricting fructose intake helped to alleviate symptoms.(6)
Some fruits contain a higher fructose content than others, so it may be advisable to avoid or limit consumption of juices containing these fruits. These include:
- Apples
- Banana
- Pears
- Mangos
- Watermelon
- Dried fruits such as dates, prunes and raisins.
It is perfectly fine to still enjoy fruit juices, just make sure you opt for fruits with lower fructose levels, and perhaps don't drink to excess! In addition, try making your own juices using fresh fruits. This way you'll know there has been no extra sugar added to your drink that could cause unwanted symptoms.
Fruits with lower levels of fructose include:
- Raspberries
- Blueberries
- Pineapple
- Strawberries
- Kiwifruit
- Cantaloupe
- Grapes
- Lemon
- Lime.
These fruits are low-FODMAP fruits, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. This is the scientific term for groups of carbohydrates that are known for triggering digestive upset and symptoms such as gas, stomach pain, and bloating.
A low-fodmap diet is clinically recommended for the management of some types of IBS and, therefore, these fruits can still be included and enjoyed as part of a healthy, varied diet.
Another ingredient similar to fructose which can cause issues is high fructose corn syrup. This ingredient is widely used by manufacturers in processed foods such as cakes and biscuits, as well as drinks including teas, juices, and fizzy drinks.
Juices and other beverages containing high fructose corn syrup may exacerbate symptoms of IBS as with fruit juices, so sufferers should be careful to check the nutrition label before consuming.
3. Energy drinks
Energy drinks are on the list due to their high caffeine content which, as many of you may be aware, is often associated with a range of digestive problems and has the potential to trigger IBS flare-ups.
Consuming large amounts of caffeine may increase peristalsis in the bowel(7) (contractions which stimulate the movement of food through the digestive tract). This is due to the adverse effect of the caffeine, which the body is attempting to expel. Consuming excessive cups of coffee may then result in cramping and diarrhoea, as the bowel wall becomes more irritated.
My Self-Care Tip for avoiding IBS flare-ups:
In her video, our colleague Amy discusses rounds up her take on what drinks should be avoided if you suffer from IBS, and gives some quick advice on treating those pesky flare-ups! Read on to find out more about how IBS can be affected by your choice of beverage.
In addition to this, caffeine can increase your output of urine, which could lead to dehydration if you do not make up for the lost fluids. Dehydration can negatively affect the intestines, making stools dry and hard to pass, which could lead to constipation.
As well as energy drinks, caffeine is found in many other popular beverages such as coffee, tea, fizzy drinks, and even in some foods such as chocolate. If you suffer from IBS, it may be advisable to limit your consumption of caffeine to avoid unwanted symptoms.
If you often use caffeinated drinks for an energy boost or pick-me-up, check out our blog, "3 surprising snacks that can boost your energy". Here, we describe some healthy snacks which are not only nutritious, but can give you an energy boost too!
What you said!
We recently ran a poll to find out which drink worsens your IBS symptoms most. We've crunched the numbers and here are the results.
Results: Which drink worsens your IBS symptoms most?
It's no surprise that 33.9% of you said coffee worsens your IBS symptoms most. Due to its high caffeine content, coffee may increase contractions in the bowel, leading to cramping and diarrhoea. In addition, caffeine can increase urine output which may cause dehydration, resulting in stools which are dry and hard to pass.
