IBS is a chronic disorder that causes daily discomfort and pain for nearly 10% of American adults. Irritable Bowel Syndrome is a common problem in the intestines and stomach that can lead to cramps, stomach pain, bloating, gas, diarrhea, and trouble going to the bathroom.
Fortunately, IBS’s uncomfortable symptoms can be manageable by maintaining a diet of non-triggering foods. Some foods can cause symptoms to become even more severe, but some foods promote digestion and bring relief. What foods should you avoid and eat if you have IBS? That’s what this blog is about.
People with IBS are often told to stay away from gluten and eat more fiber-rich foods. However, every individual is unique and may react differently to certain foods. We suggest that you use these tips as a guide and work closely with your doctor to figure out what you need.
For those living with irritable bowel syndrome (IBS), identifying trigger foods is an important part of managing symptoms. Sausage, a popular processed meat, often lands on the “no-go” list for people with IBS. But why exactly is sausage problematic?
In this article, we’ll explore how the ingredients and preparation of sausage can irritate the digestive system. We’ll also look at healthier meat choices to prevent IBS attacks.
Understanding IBS and Its Triggers
First, a quick overview of IBS. It’s a chronic disorder that affects the large intestine, causing stomach pain, gas, bloating, diarrhea and/or constipation. IBS is considered a “functional” GI disorder, meaning there are no structural problems detected in the digestive system.
While the exact causes are unknown, IBS seems to involve a sensitive communication system between the gut and brain The intestines become extra reactive and easily irritated by certain triggers
Diet plays a big role Eating and drinking things that disagreed with your system can set off IBS symptoms Common food triggers include
- High-fat foods
- Some fruits and vegetables
- Beans, lentils and legumes
- Dairy products
- Wheat and gluten
- Caffeine
- Alcohol
- Artificial sweeteners
Now let’s see why sausages and other processed meats often join this list of IBS-unfriendly foods.
Are Sausages Bad for IBS?
Sausages are a go-to food for many people. Who doesn’t love hearty breakfast patties, grilled brats and juicy Italian links? But if you have IBS, indulging in these spicy, savory meats may do you more harm than good.
Here’s a look at some of the potential issues with sausage:
Fat content – Most sausages are high in fat. The average breakfast patty contains 15 grams of fat per link! High-fat foods can overstimulate the digestive tract and provoke diarrhea.
Spices – Sausage contains lots of potentially gut-irritating spices like garlic, onion and chili pepper. These ingredients may inflame intestinal lining and contribute to IBS pain.
Preservatives – To prolong shelf-life and enhance flavor/color, sausages contain preservatives like nitrites. These additives may promote inflammation and alter gut bacteria.
Casings – Traditional sausage casings are made from pork or beef intestines, which contain proteins that can be hard to digest.
Smoking – Many sausages are smoked to add flavor. Smoke contains polycyclic aromatic hydrocarbons that may damage digestive health.
So in short, the high fat, spicy seasonings, various additives and preparation methods of sausages make them prone to exacerbating IBS woes. It’s generally wise to limit or avoid them if you have a sensitive system.
Healthier Meat Options for IBS
Does this mean you can’t enjoy any meat if you have IBS? Not at all! Leaner, less processed cuts of meat can make great additions to an IBS-friendly diet.
Here are some smart meat choices:
- Boneless, skinless chicken or turkey breast
- Lean ground turkey or bison
- Grass-fed beef tenderloin or 95% lean ground beef
- Pork tenderloin or chops
- Wild caught salmon, tuna, halibut or trout
- Shrimp, scallops or crab
When shopping, look for cuts with minimal visible fat marbling. Opt for fresh over cured, smoked or processed. Prepare simply using healthy cooking methods like baking, broiling or grilling.
Season lightly with IBS-safe herbs and spices like rosemary, thyme, parsley, basil, dill and ginger. Go easy on onion, garlic and other possibly gut-disturbing ingredients.
Tips for Enjoying Sausage with IBS
If you don’t want to fully kick sausage to the curb, these tips can help minimize IBS attacks:
-
Look for low-fat chicken, turkey or vegetarian sausage options
-
Opt for uncured, preservative-free organic varieties
-
Read labels and avoid sausages with onion, garlic or other known triggers
-
Limit portion size to 1-2 small links
-
Have with low-FODMAP sides like white rice or roasted potatoes
-
Avoid spicy flavors that can irritate your system
-
Stick to reputable brands and cook thoroughly to food safety standards
-
Take a digestive enzyme supplement before eating to better break down fats
The Takeaway
For people with IBS, the high fat content, spice blends and various additives make typical sausages a likely trigger for unpleasant symptoms. Other processed deli meats like bologna, salami and pepperoni are also on the “no” list.
But you don’t have to wave goodbye to all meat! Focusing on lean, fresh cuts of poultry, fish and red meat can allow IBS sufferers to still enjoy the nutritional benefits.
Being mindful of portion sizes, preparation methods and your personal tolerance levels helps too. While sausage may need to be limited, a few thoughtful tweaks ensure meat can still have a place in an IBS-friendly diet.
The Best Foods & Drinks to Eat For IBS
The following foods promote good digestion and may reduce IBS symptoms. If you have IBS, talk to your doctor or a nutritionist about which foods you should eat every day.
Probiotics increase healthy bacteria in your gut. These beneficial bacteria improve digestion and bowel movements. Probiotics are often found in fermented foods such as kimchi, tempeh, kombucha, miso, and Greek yogurt.
Most people with IBS should stay away from gluten, but whole grains are high in fiber and help move food through the digestive tract. Additionally, whole grains lower cholesterol and blood pressure. Rice and oats are good examples of whole grains that may bring relief to those with IBS. However, avoiding flours such as bread, pasta, and cereal is best.
The Worst Foods & Drinks to Eat For IBS
There are four types of foods that usually make IBS symptoms worse: dairy, fried foods, caffeine, and alcohol. Those with Irritable Bowel Syndrome should try to avoid these foods or only consume them in small amounts.
A dietician or nutritionist can help you decide if you should cut these foods out of your diet to help your digestion and feel better.
Cream, cheese, milk, butter, and other dairy products contain lactose, a type of sugar found in cow’s milk. Unfortunately, that means that ice cream and pizza may not be your friends. Excess lactose can be difficult to digest and often causes gas, bloating, and diarrhea for those with IBS.
Luckily, dairy-free options have become more readily available and affordable, even for your favorites—ice cream and pizza. There’s a dairy-free alternative for nearly any food that traditionally contains cow’s milk. If you want to stop the bad effects of IBS, switch to oat or almond milk and use olive oil instead of butter.
Everyone knows that deep-fried foods aren’t the healthiest, but did you know that they can also make your IBS symptoms worse? This is because crispy fried foods are often cooked in too many unhealthy oils, and foods that are high in fats and sugars are hard to digest. These options may even move through the body without digestion.
Caffeinated beverages like coffee, energy drinks, and soda can cause IBS flare-ups. They are especially likely to cause diarrhea and other symptoms on an empty stomach. Caffeine is considered an irritant because it stimulates the frequency of contractions in your colon.
If you need coffee to get you through the day, try working out first thing in the morning or going to bed earlier at night. Or, opt for less caffeinated beverages like green and white tea.
Alcohol can be problematic for Irritable Bowel Syndrome for multiple reasons. First and foremost, alcohol is a poison that can hurt your digestive system if you drink too much of it. Besides that, a lot of alcoholic drinks have a lot of sugar in them, and some beers have gluten in them, which both make symptoms worse.
Excess drinking also leads to dehydration which can cause symptoms such as constipation to worsen. If those with IBS choose to drink alcoholic beverages, we recommend sticking to sugar-free and gluten-free options.
What Foods Trigger IBS Attacks
FAQ
Are sausages ok for IBS?
Is sausage bad for your gut?
What are the Worst Foods for irritable bowel syndrome (IBS)?
The worst foods for IBS: Greasy foods: Foods high in fat content such as pizzas, sausages, French fries, creamy gravy foods, and burgers can strengthen intestinal contractions triggering IBS. Spicy foods: Chili peppers which are present in most spicy foods may cause abdominal pain in people with IBS.
What are the safe foods for IBS?
Iritable bowel syndrome is a chronic disease of the digestive system resulting in symptoms like abdminal pain, cramp, diarrhoea and constipation. It is safe to include low FODMAP diet fruits, legumes, egg, lactose free milk, wheat based cereals, pasta and certain vegetables. It is also good to stop coffee, alcohol, soda.
Are fried foods bad for IBS?
Fried foods have a high fat content that may be hard on the digestive system for people with IBS. Frying food can change the chemical makeup of a particular food, making it more difficult to digest. Eating fried foods can lead to uncomfortable digestive symptoms and even cause health problems.
Can I eat meat if I have IBS?
You should be able to eat the following proteins with confidence if you have IBS: Fatty cuts of meat are rich in saturated fat. These fats are harder to break down and cause intestinal inflammation that can make IBS symptoms worse. Even dark chicken or turkey meat can be problematic for some people with IBS.