Alcohol and IBS
Alcohol irritates the stomach
Alcohol does not often contain FODMAPs, but it is known to irritate the stomach in several ways. Some people experience diarrhoea from excessive alcohol intake, while those with constipation may find that a larger amount of alcohol allows them to have a proper bowel movement the next day. However, using alcohol as a remedy for constipation is not recommended, as there are other ways to alleviate it. Some individuals may already feel pain in their stomach after consuming alcohol, which is simply due to increased sensitivity, such as an irritated mucous membrane.
Alcohol and the FODMAP diet
Although alcohol itself does not contain FODMAPs, it is still considered a limited food during the elimination phase. It’s not wrong to abstain from alcohol completely during this period, but we suggest a maximum of one glass or serving per occasion (per dinner/evening) for those who still feel like having a drink. There are several alcoholic options that are low-FODMAP.
Alcohol and IBS – what should I avoid?
Alcohol can be consumed in many different forms. Some prefer a cold beer, while others enjoy a nice glass of red wine. Below, we will go through how different alcoholic beverages fit or don’t fit for those with IBS.
Wine and IBS
Champagne and IBS
Beer and IBS
Spirits and IBS
Cider and IBS
The carbonation causes gas in the stomach.
Do you get gas in your stomach from carbonation? Yes, that’s exactly what happens. The carbonation continues to bubble off, first in the stomach, causing burping. Then gas is formed as the carbonation moves through the digestive system. The trick is to let carbonated beverages sit and “de-bubble” for a while before drinking. If you can pour it into a glass, that’s good; otherwise, you can shake the bottle and gently release the bubbles. How much you react to carbonation is individual, and of course, there are various levels of carbonation in drinks, so try to find what works for you.
Recommendations on alcohol and IBS
- A little and often. We often write down occasions on our lists, but what does that really mean? Is it once an hour? Not really; most people with sensitive stomachs can handle a small amount of alcohol without any problems, while too much at once can become uncomfortable. Everyone has their own personal limit and tolerance level. But it’s better to have a glass of wine now and then than seven glasses on a Saturday! During the elimination phase, it’s okay to have a glass of wine or beer, and afterward, you can experiment.
- Don’t drink on an empty stomach. Skipping dinner before a party or happy hour is not a good idea, especially for those with sensitive stomachs. Prepare your stomach for the evening’s alcohol intake by having a proper dinner.
- One water, one drink. Drinking water while consuming alcohol is smart, both to dilute the alcohol intake and to stay hydrated and avoid dehydration, headaches, etc. If it’s boring to just hold a glass of water, opt for sparkling water and let it fizz out for a bit. Flavor it with mint, lemon, or lime to make it a bit more festive!
- Watch the mixers. Juice and soda are commonly used in drinks. Some are okay, like cranberry juice and a small amount of orange or pineapple juice. However, it can be difficult to keep track of the ingredient lists, and there’s a risk that some fructose syrup might sneak into the drink. For those who have done the reintroduction and can handle fructose, it’s not an issue.
Keep track of your symptoms after alcohol consumption
In the app Belly Balance, there is a symptom diary, weekly menus, recipes, a barcode scanner, FODMAP lists, and much more to help you manage your IBS. Through the FODMAP dietary approach, you can learn more about which foods trigger symptoms and keep those that are safe to eat.
Sofia Antonsson
Reg. Dietitian, Belly Balance
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Breathing exercise for IBS
Did you know that breathing can be very natural, but it’s important to breathe correctly? When we stress and get worked up, our breathing becomes shallower and moves up into the chest. By breathing deep down into the belly, our body’s brake is activated, which leads to reduced stress and lower blood pressure. It also helps to optimize digestion.
Food To Avoid
In recent years, several articles have emerged discussing whether we should consume gluten or not and whether it is gluten or FODMAPs that is the culprit for digestive issues. Some experts caution against eliminating gluten from the diet, while others argue that gluten itself can lead to a variety of symptoms and diseases, with digestive problems being just one of them.
Weight loss with IBS
Do you find it difficult to lose weight with IBS because healthy foods seem to worsen your symptoms? You’re not alone. Nutritional advice can be confusing. Let’s explore some strategies for weight loss that are tailored for those with sensitive stomachs.
