Overall, I still find that black tea is the best substitute for coffee that works with IBS.
Caffeine can increase diarrhea, another major symptom of IBS. High sources of caffeine include coffee, tea, cola drinks, chocolate and some over-the-counter pain relievers designed for headache relief — check labels carefully.
As for caffeine, it's known to move the bowel for most people, but the effect tends to be worse for those who have IBS. It's a good idea to eliminate or limit the caffeine you drink in coffee, tea, and other drinks. And for the most part, alcohol, especially heavy drinking, can cause IBS symptoms.
If you have IBS, you should limit your coffee intake to one to two cups per day. If symptoms are particularly severe, you may want to consider cutting out coffee altogether or asking your doctor for advice.
According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains live probiotics—bacteria that offer many health benefits, including for gut health. If you are lactose intolerant, you might still be able to enjoy Greek yogurt.
Diet Triggers for IBS Constipation
Breads and cereals made with refined (not whole) grains. Processed foods such as chips and cookies. Coffee, carbonated drinks, and alcohol. High-protein diets.
But you may find it helpful to eat lean meats, eggs, fish that is rich with omega-3 fatty acids, nuts, homemade bone broth, carrots, bananas, and other low-FODMAP fruits and vegetables. Fermented foods are also good for your gut flora.
Chamomile tea is a popular type of herbal tea. Some people believe it is helpful for relaxation but not many studies have confirmed this. Some people choose chamomile tea for relieving an upset stomach. It could offer benefits for people with IBS since digestive symptoms can be related to stress.
It's not yet clear how food affects IBS symptoms, but many people report worsening symptoms when they consume chocolate, fats, fruits, beans, cabbage, dairy products, carbonated beverages, coffee and alcohol.
1. Gluten-free toast. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) , a person with IBS may wish to avoid gluten in their diet. Gluten is in products that contain wheat, barley, and rye.
Chocolate (specifically dark) contains powerful antioxidants that may help lower blood pressure and improve circulation. Unfortunately, it is also known to trigger IBS symptoms (and migraines) in some people.
Include plenty of probiotic-rich foods like kimchi, kombucha, miso, or sauerkraut. Sometimes, you can also eat yogurt if you are not allergic to dairy. Try unsweetened sheep or goat yogurt. These are all foods that help your gut flora get and stay healthy.
For individuals with constipation-predominant IBS, a soluble fiber supplement (Metamucil or others containing psyllium) can be helpful.
A typical flare up usually lasts between 2-4 days but can be much longer. However, taking action to calm a flare up can shorten the time you experience symptoms.
Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).
What Foods are Best for IBS? Certain foods may contribute to constipation or diarrhea, so you might make different diet choices depending on your type of IBS. In general, foods that may be easier for people with IBS include: Water, Ginger Ale, Sprite, and Gatorade.
The alteration of rectal sensitivity and abdominal symptoms following cold water stimulation provided further objective evidence for visceral hypersensitivity in IBS patients.
Summary. We've established above that too much Coffee can cause IBS flare ups due to its caffeine content. Drinking Decaf Coffee instead is an excellent choice, as well as 100% caffeine-free Dandelion Coffee and other types of Herbal Tea for digestion.