Ibs and sugar: why it may trigger symptoms and types to avoid

Sugar can trigger IBS symptoms due to a lack of enzymes in your digestive system, but triggers can also be related to stress, alterations in gut bacteria, and hormone imbalances. Irritable

bowel syndrome (IBS) is a type of gastrointestinal (GI) disorder that causes a variety of GI symptoms. These can include stomach upset, cramps, and bloating as well as issues with bowel

movements, such as diarrhea and constipation. About 12% of the U.S. population has IBS. Its level of severity can vary. Some people experience mild symptoms, but for others, symptoms can

disrupt daily life. Due to the complexity of IBS, there’s no single known cause. Instead, it’s important to focus on what triggers your symptoms, including your diet. Sugar — both

manufactured and naturally occurring — is one ingredient to consider with your IBS treatment plan. While not all sugars trigger IBS symptoms, eliminating certain types may help manage your

condition. This article explores why sugar may trigger IBS symptoms and the types of sugars that may do so. Why does sugar trigger IBS symptoms? When you consume sugar, your small intestine

releases certain enzymes to help digest it. The molecules are then absorbed through the intestinal wall into the bloodstream where it can be used for energy. It’s thought that a lack of

enzymes needed to digest sugar may trigger symptoms of IBS. Hormones, alterations in gut bacteria, and stress may also play a role in triggering symptoms. Not everyone with IBS is sensitive

to the same types of sugar. Identifying your individual triggers early on can help alleviate your symptoms. What types of sugar trigger IBS symptoms? Sugar is available in many forms, both

commercially made and naturally occurring. Below are the three main types of sugars that can cause potential issues with IBS and are considered high FODMAP. For IBS management, it’s helpful

to consume low FODMAP foods, rather than high FODMAP ones. SUCROSE Better known as table sugar, sucrose is perhaps the most widely used sugar in foods. It’s derived from sugarcane or beet

sugars. While classified as its own type of sugar, sucrose is technically made with the combination of two sugar molecules: fructose and glucose. You can buy sucrose to bake with or add to

your coffee, and many packaged sweets and premade meals contain it, too. Despite its wide use, sucrose can be especially harmful to certain health conditions, like IBS. FRUCTOSE Fructose is

another potentially problematic sugar if you have IBS. You can find forms of fructose in fruit juices, sodas, and packaged sweets. However, even natural forms of fructose in fruit can be

problematic. This is especially the case with high fructose fruits, such as apples, grapes, and pears, as well as honey. You don’t have to avoid fruit altogether though. Instead, swap out

higher fructose-containing fruits with ones that are known to contain less fructose. Berries, cantaloupe, and citrus fruits aren’t as likely to trigger IBS symptoms. LACTOSE Some people with

IBS are also sensitive to lactose, a naturally occurring sugar in milk. Your body breaks down milk with the help of lactase enzymes in the small intestine, similar to sucrase enzymes needed

to break down sucrose. However, many adults don’t make enough lactase in the body and may experience lactose intolerance as well as subsequent symptoms like bloating and gas. Not everyone

with IBS has lactose intolerance, but lactose-containing foods are triggers for many people with IBS. You may consider avoiding milk as well as other dairy products, including cheese,

yogurt, and ice cream. What about sugar substitutes? Due to the digestive upset caused by natural sugars, some people opt for sugar substitutes. However, many of these are linked to IBS

symptoms, too. Sorbitol and xylitol are two common types of sugar substitutes that have been linked to abdominal cramps and diarrhea from IBS. These sugar substitutes are found in sugar-free

desserts, candies, and gums. Stevia may be safe for IBS, but more research is needed. Approach “natural” sweeteners with caution if you have a history of IBS symptoms triggered by sugar.

Honey and agave, for example, both contain fructose, so if you’re sensitive to other fructose-containing foods, these sweeteners may not be the best option. Can I have my cake without a side

of IBS? IBS can be similar to having food intolerances in that the only way you can completely avoid negative reactions is by avoiding triggering foods altogether. However, depending on the

severity of your condition, this doesn’t mean you can’t ever have a sweet treat once in a while. The decision ultimately depends on symptom severity and whether eating certain sweets is

really worth it. Dietary approaches can significantly help treat IBS. Some people need medications based on whether they have IBS with constipation or diarrhea. While taking medications can

help ease your IBS symptoms, your doctor will still likely recommend an appropriate diet based on your food triggers. Are there other foods to avoid if you have IBS? Aside from sugars and

sweeteners, there are other foods that can trigger IBS symptoms. The following foods and beverages commonly cause symptoms in people with IBS: * beans, legumes, and lentils * cruciferous

veggies, including broccoli, cabbage, and cauliflower * onions * garlic * gluten * chocolate * spicy foods * fried and processed foods * caffeinated foods and beverages * alcohol You can try

cutting these foods and beverages from your diet to see whether your symptoms improve. But remember that everyone with IBS is different, and restricting certain foods may not be necessary.

It’s a good idea to work with a knowledgeable healthcare professional, such as a doctor or registered dietitian, if you’re interested in trying an elimination diet to improve your IBS

symptoms. Could it be sucrose intolerance? To process sucrose, your small intestine releases sucrase enzymes. Some people have a rare genetic condition called congenital sucrase-isomaltase

deficiency (CSID), also called sucrose intolerance. People with this condition have less enzymes to break down sucrose. They also have problems digesting maltose, a naturally occurring sugar

found in grains. When sucrose or maltose passes through the small intestine undigested, it causes symptoms similar to those of IBS, including bloating, diarrhea, and excess gas. The

symptoms typically occur immediately after eating sucrose or maltose-containing foods. Unlike IBS, though, CSID can be severe enough to interfere with human development and growth. CSID is

most often detected during childhood when children experience malnutrition and symptoms of failure to thrive. Takeaway Many foods can trigger IBS symptoms, with sugar being just one type.

Typically, the best way to find relief from sugar that worsens your IBS is by removing your triggers altogether. Not everyone reacts to the same sugars, and you may find that certain types

trigger your IBS when others do not. Talk with a doctor about ways to help identify your food triggers and how your overall diet can play an overall role in IBS management.