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Products that irritate the intestines: a list of exceptions

An irritated intestine is a condition that can significantly affect the quality of life. It can be manifested by various symptoms such as bloating, gases, abdominal pain, diarrhea, constipation, or their alternation. Although the exact causes of the irritable intestine are not always clear, certain foods can aggravate the symptoms. In this article, we will consider in detail a list of products that often irritate the intestines, and discuss strategies for their exclusion from the diet to improve the health of the digestive system.

General triggers of intestinal irritation

It is important to understand that the reaction to food is very individual. What irritates the intestines of one person can be completely harmless to another. However, there are common triggers who often cause problems in many people with a sensitive intestine. These triggers include:

• Fodmaps high products: These are short -chain carbohydrates that are poorly absorbed in the small intestine and fermented with bacteria in the large intestine, causing gases and bloating.
• Gluten: The protein contained in wheat, barley and rye can cause inflammation and irritation in people with celiac disease or gluten intolerance.
• Dairy products: Lactose, sugar contained in milk, can be difficult to digest for people with lactose intolerance.
• Artificial sweeteners: Sorbit, xylitol and mannit can cause diarrhea and bloating.
• Caffeine: It stimulates the intestines and can cause diarrhea or rapid urge to defecation.
• Alcohol: It can irritate the intestinal mucosa and cause inflammation.
• Acute food: Capsaicin contained in acute peppers can irritate the intestines and cause diarrhea.
• Fatty food: It is difficult to digest and can cause bloating and diarrhea.

A detailed list of products that should be avoided or limited

Now we consider in more detail each type of product and specific examples that can cause intestinal irritation:

1. Fodmaps high products

Fodmaps is an abbreviation denoting Fermentable Oligosaccharides, Disaccharides, Monosaccharides And POlyols. These carbohydrates are poorly absorbed in the small intestine and fermented with bacteria in the large intestine, which leads to gas formation, bloating, abdominal pain and changes in the chair.

Oligosaccharides

• Fruit: Wheat, rye, onions, garlic, artichokes, asparagus, beets, cabbage, bruscel cabbage, broccoli, barley.
• The Galat: Beans, peas, lentils, chickpeas, soy.

Dysaharids

• Lactose: Milk, yogurt, ice cream, soft cheeses, cream cheese, serum. Llactic products can be the best alternative.

Monosachary

• Fructose: Honey, apples, pears, mangoes, watermelon, corn syrup with a high fructose content.

Polyolas

• Sorbitol: Apples, pears, bone fruits (peaches, plums, apricots), chewing gum without sugar, dietary drinks.
• MANIT: Mushrooms, cauliflower, peas, chewing gum without sugar, dietary drinks.
• Xilit: Chewing gum without sugar, dietary drinks, toothpaste.
• Maltitol: Used as a sugar substitute in many products.

For people with irritable intestines (SRK), a low fodmaps diet is often an effective way to relieve symptoms. It is important to consult a nutritionist in order to correctly draw up a power plan that excludes a high content of Fodmaps, and ensure sufficient intake of nutrients.

2. Gluten -containing products

Gluten is a protein contained in wheat, barley and rye. In people with celiac disease (autoimmune disease), the use of gluten causes damage to the small intestine. Even people without celiac disease can have gluten intolerance, which causes symptoms, such as bloating, gases, diarrhea, abdominal pain, fatigue and headaches.

Gluten products include:

• Bread: Wheat bread, white bread, rye bread, bread on the sourdough (depending on the recipe).
• Pasta: Spaghetti, Fettuchin, Ravioli, Lasagne (if made of wheat flour).
• Baking: Cakes, cookies, cakes, buns, donuts (if made of wheat flour).
• Cereals: Wheat cereal, semolina, barley cereals, oatmeal (if polluted by gluten). Make sure that oat flakes have a “without gluten” marking.
• Sauces: Many sauces, such as soy sauce, Vuster sauce and some salad gas stations, may contain gluten as a thickener.
• Processed products: Many processed products, such as sausages, semi -finished products and canned food, may contain gluten.

If you suspect gluten intolerance, it is important to consult a doctor and undergo an examination for celiac disease. If the diagnosis is confirmed, it is necessary to completely exclude gluten from the diet. There are many gluten -free alternatives, such as bread and pasta products made of rice flour, corn flour, buckwheat flour or tapioka flour.

3. Dairy products

Many people experience problems with the digestion of lactose, sugar contained in milk. Lactose intolerance occurs when the body does not produce enough lactase, the enzyme necessary for the splitting of lactose. Symptoms of lactose intolerance include bloating, gases, diarrhea and abdominal pain.

Dairy products that can cause problems include:

• Milk: Cow, goat, sheep’s milk.
• SHE: Soft cheeses (cream cheese, mozzarella, ricotta) contain more lactose than solid cheeses (Chedder, Parmesan).
• Yogurt: Although yogurt contains probiotics that can be useful for the intestines, it also contains lactose.
• Ice cream: It contains a lot of lactose and often fat, which can aggravate the symptoms.
• Cream: Contain lactose and fat.
• Oil: It contains a small amount of lactose, but some people with high sensitivity may experience symptoms.

If you suspect lactose intolerance, try to exclude dairy products from the diet for several weeks and see if your symptoms will improve. There are lactose dairy products, such as lactose milk and yogurt. You can also use vegetable milk (almond, soy, oatmeal, coconut) as an alternative.

4. Artificial sweeteners

Artificial sweeteners, such as sorbitol, xylitol and mannit, are often used in foods without sugar and dietary drinks. These sweeteners are poorly absorbed in the small intestine and can cause diarrhea, bloating and gases.

Products that may contain artificial sweeteners include:

• Chewing gum without sugar.
• Dietary drinks (soda, juices).
• Slocked sweets.
• Dietary products (desserts, yogurts).
• Some medicines.

It is important to carefully read the labels of products to identify the presence of artificial sweeteners. If you experience symptoms after drinking products containing these sweeteners, it is better to avoid them.

5. Caffeine

Caffeine contained in coffee, tea, chocolate and energy drinks stimulates the intestines and can cause diarrhea or rapid calls for defecation. He can also enhance the symptoms of anxiety and stress, which, in turn, can aggravate problems with the intestines.

If you have a sensitive intestine, try limiting caffeine consumption or switching to non -feoine alternatives. Herbal teas, such as chamomile tea or mint tea, can be soothing for the intestines.

6. Alcohol

Alcohol can irritate the intestinal mucosa and cause inflammation. It can also disrupt the balance of bacteria in the intestines and worsen the symptoms of SRK.

Some alcoholic drinks, such as beer and sweet cocktails, contain more sugar and fodmaps, which can aggravate problems. If you want to drink alcohol, choose lighter options, such as dry wine, and drink moderately.

7. Acute food

Capsaicin contained in acute peppers can irritate the intestines and cause diarrhea, abdominal pain and burning. People with a sensitive intestine often experience problems after eating spicy foods.

If you notice that acute foods causes you symptoms, try to avoid it or reduce the number of acute spices in dishes.

8. Fatty food

Fatty foods are difficult to digest and can cause bloating, diarrhea and nausea. It can slow down the emptying of the stomach and increase the production of bile, which can irritate the intestines.

Avoid fried foods, fast food, fatty meat and cream-based sauces. Choose easier cooking methods such as baking, cooking or steaming.

9. Other possible triggers

In addition to the above, there are other products that can cause intestinal irritation in some people:

• Shipy drinks: They can cause bloating and gases.
• Processed products: Often contain artificial additives, preservatives and trans fats that can irritate the intestines.
• Artificial dyes: Some people can be sensitive to certain artificial dyes that can cause intestinal inflammation.
• Sulfits: They are used as preservatives in some products, such as dried fruits and wine, and can cause problems in sensitive people.
• Tea and coffee: In addition to caffeine, tannins in tea and coffee can also irritate the intestinal mucosa.
• Cruciferous vegetables (broccoli, cauliflower, Brussels cabbage, cabbage): Although these vegetables are very useful, they contain raffinosis, the type of sugar, which can cause gases and bloating. The preparation of these vegetables can help reduce the content of raffinosis.
• Legumes (beans, peas, lentils): Contain oligosaccharides that can cause gases and bloating. Landing legumes before preparing and using enzymes such as Beano can help reduce gas formation.

How to identify products that cause irritation

Since the reaction to food is very individual, it is important to identify specific products that cause irritation of your intestines. The most effective way to do this is to keep a food diary and use the exclusion method.

1. Keeping a food diary

For several weeks, write down everything that you eat and drink, as well as any symptoms that you experience. Indicate the time of food intake, the amount of symptoms eaten and the nature of the symptoms (for example, bloating, gases, abdominal pain, diarrhea, constipation). This will help you identify patterns and determine products that can be associated with your symptoms.

2. The exclusion method

After you analyzed your food diary and revealed potential triggers, begin to exclude these products from your diet for 2-3 weeks. Exclude one product at a time to determine exactly which product causes problems. During the exception, carefully follow your symptoms.

If your symptoms have improved during the exclusion of the product, try to return it to your diet in small quantities. If the symptoms return, this confirms that this product is a trigger for you. If the symptoms have not improved, exclude the next suspect product from your list.

It is important to carry out the method of exclusion under the guidance of a doctor or nutritionist to make sure that you get a sufficient amount of nutrients and do not expose yourself to the risk of nutrient deficiency.

Alternatives and substitutes

The exclusion of certain products from the diet may seem like a difficult task, but there are many alternatives and substitutes that will help you maintain a healthy and balanced diet:

A product that should be avoided	Alternative/substitute
Wheat bread	Gluten -free bread (rice, buckwheat, corn), bread on the sourdough (depending on the recipe)
Wheat pasta	Macaron products made of rice flour, buckwheat flour, corn flour, movie
Cow’s milk	Vegetable milk (almond, soy, oatmeal, coconut), lactose milk
Soft cheese (cream cheese, mozzarella)	Hard cheese (Chedder, Parmesan) (in moderate quantities), silent cheese (based on cashew, coconut)
Honey	Maple syrup, stevia, agave syrup (in moderation)
Onions and garlic	Green onions (green part), asaphetide (in small quantities)
Apples and pears	Bananas, blueberries, strawberries, oranges
Artificial sweeteners	Stevia, eryritol (in moderation)
Coffee	Herbal teas (chamomile, mint), chicory

Other irritated intestinal management strategies

In addition to the diet, there are other strategies that can help control the symptoms of irritable intestines:

• Stress management: Stress can aggravate the symptoms of SRK. Practice relaxation techniques, such as meditation, yoga or deep breath.
• Regular physical exercises: Exercises can help improve digestion and reduce stress.
• Probiotics: Probiotics are useful bacteria that can help restore the balance of intestinal microflora.
• Digestive enzymes: Digestive enzymes can help break down food and improve digestion.
• Sufficient amount of water: Drinking enough water is important to maintain normal intestinal operation.
• Regular nutrition: Try to eat small portions of food through regular intervals to avoid overeating and overloading of the intestines.
• Slow chewing food: Careful chewing of food facilitates digestion and reduces the load on the intestines.

When to see a doctor

If you experience frequent or severe symptoms of irritated intestines, it is important to consult a doctor for diagnosis and treatment. The doctor can exclude other diseases, such as celiac disease, inflammatory intestinal diseases (Crohn’s disease, ulcerative colitis) and infections.

Consult a doctor if you have the following symptoms:

• Blood in the chair.
• Weight loss.
• Strong abdominal pain.
• Constant diarrhea or constipation.
• Fever.

Conclusion

The control of irritated intestines requires an individual approach. The identification and exclusion of products that cause irritation is an important step towards improving the health of the digestive system. Keeping a food diary, using the exclusion method and consultation with a doctor or nutritionist can help you develop a power plan that is right for you. In addition to diet, stress management, regular physical exercises and other strategies can also help alleviate the symptoms of irritable intestines and improve the quality of life.