For people with IBS, certain foods may worsen symptoms, especially those that are gas-forming, difficult to digest, or affect intestinal motility. The most common triggers contain fermentable carbohydrates, known as FODMAPs, but individual responses vary widely.
What Are FODMAPs – and Why Does the Gut React to Them?
FODMAPs are a group of carbohydrates that ferment in the large intestine when they are not fully absorbed in the small intestine. For individuals with IBS, this can lead to:
Bloating
Gas
Diarrhoea or constipation
Cramping or abdominal discomfort
FODMAP stands for:
Fermentable
Oligosaccharides (fructans, galactans)
Disaccharides (lactose)
Monosaccharides (excess fructose)
Polyols (sorbitol, mannitol)
Reducing these foods can ease symptoms for many people, especially during a low-FODMAP phase.
Common Foods That Often Trigger Symptoms
Vegetables and legumes:
Onion, garlic, leek
Asparagus, artichoke, cauliflower
Lentils, beans, chickpeas
Fruits and berries:
Apples, pears, watermelon
Mango, peach, cherries
Dried fruit (e.g., raisins, apricots)
Grains:
Wheat, rye, barley (gluten-free alternatives may be gentler because they often contain fewer fructans)
Whole-grain breads and crispbreads
Dairy:
Milk, yoghurt, cream (due to lactose)
Ice cream and other dairy-based desserts
Sweeteners and drinks:
Honey
Sorbitol, xylitol and other sugar alcohols
Alcohol and carbonated beverages
Coffee (can stimulate the gut in some individuals)
It’s Not Only What You Eat – But How
Large portions may trigger symptoms even when the foods themselves are considered gentle
Cold meals or eating while stressed can influence intestinal movement
Certain combinations such as lactose + fat + fructose can feel more challenging for some people with IBS
Many tolerate small amounts better than large amounts, especially when the gut is calm to begin with
Common Mistakes to Avoid
Cutting out too many foods on your own
Relying blindly on internet lists without testing your own tolerance
Assuming all symptoms always come from food
Forgetting that stress, sleep and physical activity can all influence gut comfort
Managing IBS is about understanding your own gut, not following rigid rules.
Tips for Identifying Your Personal Triggers
Keep a diary of food, symptoms and stress levels
Try a low-FODMAP approach together with a dietitian or knowledgeable advisor
Reintroduce foods one at a time after the elimination phase
Be patient, it can take several weeks before patterns become clear
Many regular runners know the feeling: the stomach suddenly turns mid-run, cramps appear without warning, or the need for a toilet becomes urgent. Known as runner's stomach, this is usually caused by reduced blood flow to the gut during exertion, and is rarely dangerous, though it can be very disruptive. Causes vary between individuals, and persistent or severe symptoms should always be discussed with a healthcare professional.
Every year on June 27, International Microbiome Day is celebrated around the world. The day aims to increase awareness of the microbiome, the trillions of microorganisms that live in and on our bodies, and the growing body of research exploring its role in human health.
Over the past decade, the microbiome has emerged as one of the most exciting fields of research in medicine and life sciences. Scientists are investigating how the gut microbiome interacts with the immune system, metabolism, and the complex communication network between the gut and the brain.
What is the microbiome?
The microbiome refers to the collection of microorganisms that live throughout the human body. The largest and most diverse microbial community is found in the gastrointestinal tract, where bacteria, fungi, and other microorganisms form complex ecosystems.
Each person has a unique microbiome influenced by factors such as:
Diet
Lifestyle
Environment
Age
Medications
Genetics
Research suggests that the microbiome plays an important role in many of the body's natural processes and functions.
The microbiome and gut health
The gut microbiome helps break down certain dietary components and contributes to the production of compounds that the body can utilize.
The microbiome is also closely connected to the intestinal barrier, the protective lining that separates the contents of the gut from the rest of the body. Researchers are actively studying how interactions between microorganisms, the intestinal barrier, and the immune system may influence health and well-being.
Growing Interest in the Gut–Brain Axis
One of the most widely discussed areas of microbiome research is the gut–brain axis.
The gut and the brain are in constant communication through the nervous system, the immune system, and various signaling molecules. Scientists are working to better understand how this bidirectional communication may affect both physical and mental functions.
As research advances, the gut–brain axis continues to provide new insights into the complex relationship between the digestive system and overall health.
The future of microbiome research
Microbiome research is evolving rapidly and now spans a wide range of scientific and medical fields, including:
Digestive and gut health
Immune function
Metabolic health
Neurological conditions
Women's health
Healthy aging
Although many questions remain unanswered, current research clearly demonstrates that the microbiome is an essential part of human biology and an important area of scientific investigation.
Why international microbiome day matters
International Microbiome Day was established to raise awareness of the microbiome and promote research, education, and public understanding of this rapidly developing field.
By recognizing this day, researchers, healthcare professionals, organizations, and industry leaders around the world help increase awareness of the microbiome's potential role in human health, both today and in the future.
As our understanding of the microbiome continues to grow, so does the opportunity to develop new strategies for supporting health through science-based approaches grounded in microbiome research.
Leaky gut refers to increased intestinal permeability, where the gut barrier may allow more substances to pass through than intended. The gut microbiota plays an important role in supporting this barrier and maintaining digestive balance. Probiotics, especially carefully selected strains, are studied for how they may interact with the gut lining, immune system, and microbial diversity. They are best viewed as one part of a broader gut health approach.
