Irritable bowel syndrome: watch out for sugars

Lactosolution

Irritable bowel syndrome (IBS) is a gastrointestinal disorder that causes a variety of symptoms. These may include stomach and abdominal discomfort with cramping and bloating, as well as problems with bowel movements, such as diarrhea and constipation.

The level of severity can vary; in fact, some people experience mild symptoms.

Due to the complexity of IBS, there is no single known cause. Instead, it is important to focus on what triggers abdominal pain, including diet.

Particular attention must be paid to sugar consumption, an ingredient to consider in an IBS treatment plan. Although not all sugars trigger symptoms, eliminating certain types can help manage the condition.

Why does sugar trigger IBS symptoms?

When you consume sugar, the small intestine releases certain enzymes to help digest it. The molecules are then absorbed through the intestinal wall into the bloodstream where they can be used for energy.

It is believed that a lack of these enzymes, which are necessary to digest sugar, may trigger IBS symptoms. Hormones, changes in gut flora, and stress can also play a role in triggering symptoms.

Which types of sugar trigger IBS symptoms?

Not all people with IBS are sensitive to the same types of sugar. Early identification of individual triggers can help alleviate symptoms.

The three main types of sugars that can cause potential problems with IBS are:

Sucrose

This is common table sugar, derived from sugar cane or sugar beets, technically produced by the combination of two sugar molecules: fructose and glucose.

Fructose

Fructose is another potentially problematic sugar; it is naturally present in fruits, but some of these have a higher content, therefore they can cause discomfort in subjects with IBS. These include: apples, grapes, and pears.

Conversely, peaches, melon, and citrus fruits are not as likely to trigger IBS symptoms.

Lactose

Some people with IBS are also sensitive to lactose, a sugar naturally present in milk.

Not all subjects with IBS experience lactose intolerance, but foods containing lactose are triggers for many. It would be preferable, therefore, to avoid milk and other dairy products, including cheese, yogurt, and ice cream.

What about sugar substitutes?

Due to the digestive distress caused by natural sugars, some people opt for sugar substitutes, or common sweeteners. Unfortunately, many of these are also linked to IBS symptoms.

Sorbitol and xylitol are two common types of sugar substitutes that have been linked to abdominal cramping and IBS-related diarrhea. These are found in sugar-free sweets, candies, and gum.

An exception might be stevia, which is better tolerated instead.

In general, it would always be advisable to consume "natural" sweeteners with caution in case of IBS. Honey and agave, for example, both contain fructose, so if you are sensitive to other foods containing fructose, these sweeteners might not be the best option.

Are there other foods to avoid if you have IBS?

In addition to sugars and sweeteners, there are other foods that can trigger IBS symptoms.

The following foods and drinks commonly cause symptoms in people with IBS:

  • beans, legumes, and lentils
  • cruciferous vegetables, including broccoli, cabbage, and cauliflower
  • onions
  • garlic
  • gluten
  • chocolate
  • spicy foods
  • fried and processed foods
  • foods and drinks containing caffeine
  • alcohol

Attention, remember that as I have already anticipated, subjects with IBS show a different tolerance towards certain foods, therefore it would be indicated, through a particular diet defined as an “elimination diet,” to understand which foods should actually be limited.

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