The Best Drinks for IBS

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Best Things to Drink When You Have IBS

Various cocktails
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When you have IBS, you have probably read a lot about what foods to eat and what foods to avoid. There just is not much attention given as to what to drink!

However, certain drinks may contain dietary components that can set off your IBS symptoms. In this article, we will cover your best options for quenching your thirst or sharing a drink with friends without fear of aggravating your system.

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Soft Drinks

glass of iced tea
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Unfortunately, most sodas are not a great option due to the fact that they are carbonated, putting you at risk for excessive gassiness. Although skipping soda might be a hardship if you love drinking soda, you may be doing your overall health a favor in the long run if you stay away from soda. Regular soda has extremely high levels of sugar, which has been linked to obesity, diabetes and heart disease. Diet soda has also been linked to weight gain, and it is probably best to avoid artificial sweeteners if you have a sensitive digestive system.

What's left? 

Iced tea is a great option. Feel free to use black, green or white, or one of the herbal teas that are good for IBS. You can keep a pitcher of home-made iced tea in your refrigerator. If you are dining out, ask for unsweetened iced tea. In both cases, you can add a small amount of sugar (not artificial sweeteners!), as low quantities should not cause unwanted symptoms.

Cranberry juice is the only type of fruit juice that has been shown to be low in FODMAPs, which are carbohydrates associated with contributing to IBS symptoms. You could try mixing it with a little club soda to make it more festive if you can handle the carbonation.

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Milk Alternatives

glass of rice milk
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Many people who have IBS are lactose intolerant. Even if you have not identified yourself as such, lactose is considered to be one of the FODMAPs. Thus it might be better to try some alternatives in your cereal, smoothies or wherever else you enjoy milk.

Here are your best choices:

  • Lactose-free milk
  • Coconut milk (1/2 cup limit)
  • Rice milk
  • Almond milk (small quantity)

Soy milk is not an option as it has been found to be high in FODMAPs.

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Best Hot Drinks

steaming cup of tea
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You have a lot to choose from when it comes to hot drinks:

  • Coffee 
  • Espresso
  • Hot chocolate

Note: It may be best to limit yourself to one drink per day to reduce the risk of consuming too many FODMAPs at a time. Also, pay attention to what you are adding to your drink. As discussed in the previous slide, you would be best avoiding regular milk and using one of the previously discussed milk alternatives.

Hot tea is another great option. Black, green and white tea are all considered to be low in FODMAPs. Choose decaffeinated tea if you find that caffeine is a digestive irritant for you.

Herbal teas offer some additional soothing benefits:

  • Peppermint is the winning choice with its antispasmodic (anti-pain!) qualities.
  • Anise and fennel teas are great for anyone with IBS-C, but not necessarily for someone on a low-FODMAP diet.
  • Chamomile is nice and soothing, but also not appropriate for someone on the low-FODMAP diet.

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Best Adult Drinks

people drinking cocktails
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Although alcohol can be a digestive irritant, IBS doesn't mean you can't ever have a cocktail. Thanks to the researchers at Monash University in Australia who have tested various spirits for their FODMAP content, you should be able to enjoy any of the following drinks:

  • Beer
  • Gin
  • Vodka
  • Whiskey
  • Wine (red, white or sparkling)

Note: Limit yourself to no more than two in a day. Don't mix your drinks with high-FODMAP fruit drinks. Cranberry seems to be the only low-FODMAP option. You can mix your drinks with club soda if you can tolerate the carbonation.

Remember, don't drink and drive!

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Probiotic Drinks

glass of kombucha tea
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Fermented drinks are a great option for IBS because they will help to improve the makeup of your gut bacteria, which will theoretically help to reduce your symptoms. These products are prepared in such a way that they contain various strains of probiotics, those friendly bacteria that are so good for gut health. 

Kombucha is a fermented tea. When choosing a kombucha, read the label and try to pick one without a particularly high sugar content. Kombucha does contain a trace amount of alcohol.

Kefir is a fermented milk drink. The fermentation process takes out most of the lactose and so it should be fine for a person who is lactose intolerant. However, there are non-dairy options, such as soy and coconut kefirs.

There are now many yogurt drink options available as well. Just be sure to read labels so as to avoid taking in too much added sugar. You will also have to watch to be sure that the yogurt drink does not contain high-FODMAP fruits.

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Green Smoothies

Woman making a green smoothie
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Green smoothies are blender drinks that include a mix of vegetables, fruits, and other healthy ingredients. To make a green smoothie, you need a blender powerful enough to chop up green leafy vegetables into a drinkable consistency. You may find it easier to blend the vegetables with your liquid first before adding other ingredients.

To make a green smoothie that won't aggravate your IBS, start by choosing low-FODMAP greens and fruits. Spinach is a nice mild green to get you started. Bananas add some nice sweetness, while berries (not blackberries which are high-FODMAP) add some great phytonutrients.

You can add in some nut butter, coconut oil  and/or a half of an avocado for some healthy anti-inflammatory fats. Another nice addition is some chia seeds and/or ground flaxseed, both of which can be of help for IBS.

Good options for your smoothie liquid include:

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Green Juices

green juice
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Green juices are prepared with a juicer, a machine that wrings out the liquid from fruits and vegetables, leaving most of the pulp behind. Theoretically, green juices can be very helpful for IBS as the machine removes the harder-to-digest insoluble fiber. In addition, juicing offers you the health benefits of a quick infusion of phytonutrients and IBS-friendlier soluble fiber. When you juice, you are benefiting from the fact that you can drink your fruits and vegetables much more quickly, and at greater amounts, than you can eat them!

If you choose to try juicing, you may want to start by choosing low-FODMAP fruits and veggies.

9
Water: The Best Drink of All!

water pitcher and glasses
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Water is always your best choice. Every cell in your body needs water to function optimally. Most people tend to walk around a little too dehydrated, so be sure to drink plenty of water all day long!

Water is essential for optimal digestion. Water helps your system to break down, absorb, and move food along during the whole process of digestion.

Drinking enough water is also extremely important if you suffer from either chronic constipation or diarrhea. Water is needed to keep the stool moist enough for comfortable passage. If you don't drink enough water, you run the risk of excessive water being pulled out of your stools, leading to challenging-to-pass hard stools. On the other end of the spectrum, if you suffer from chronic diarrhea, too much water is being expelled in your bowel movements, thus contributing to a state of dehydration for the rest of your body.

Here are some tips for getting in your water as you go through your day:

  • Take a good long drink of your glass each time you fill it up and then re-fill the glass to the top.
  • Treat yourself to a nice glass or BPA-free travel water bottle.
  • Always have water with you as you are driving your car.
  • Add a little lemon juice to your water to make it more interesting and to help to optimize digestion.

Sources:

Gibson, P. & Shepherd, S. "Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach" Journal of Gastroenterology and Hepatology 2010 25:252-258.

Monash University Low FODMAP Diet App Accessed May 26, 2015.

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