However, some drinks contain things that set off yourIBS symptoms.
This article tells you the best drinks options that wont aggravate your system.
Soft Drinks
Sodas arent a great option because of thecarbonation.
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It puts you at risk for excessive gassiness that can irritate your IBS.
Skipping sodas might be a hardship if you like them.
But you may be doing your overall health a favor.
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Regular soda has extremely high levels of sugar.
Thats linked to obesity, diabetes, and heart disease.
Whilediet sodais an alternative, its probably best to avoid artificial sweeteners if you have a sensitive digestive system.
Replace Sodas With Iced Tea
Iced tea is a great non-soda option.
you could keep a pitcher of homemade iced tea in your refrigerator.
When dining out, ask for unsweetened iced tea.
you might add a small amount of sugar (not artificial sweeteners).
Low quantities shouldnt cause symptoms.
Those are carbohydrates tied to IBS symptoms.
Soy milk isnt a good option for people with IBS.
Its high in FODMAPs.
Recap
Soda and milk may aggravate your IBS.
Better choices are unsweetened or lightly sweetened ice tea and alternative milks.
Avoid soy milk and artificial sweeteners.
Best Hot Drinks
You have a lot to choose from when it comes to hot drinks.
That way, you wont consume too many FODMAPs at a time.
Make your hot chocolate with water, not milk.
If you want creamer in your coffee, try a milk alternative.
Best Adult Drinks
Alcohol can be a digestive irritant.
But IBS doesnt mean you cant ever have a cocktail.
Dont use high-FODMAP fruit drinks as mixers.
Cranberry is the only low-FODMAP option.
Black, green, white, and herbal teas are good options.
Switch to decaf varieties if caffeine bothers you.
Some coffee and hot chocolate are okay.
Use milk substitutes for creamer.
Stick to the list of low-FODMAP alcohol options.
Have a maximum of two a day.
Dont mix drinks with fruit juices other than cranberry.
Probiotic Drinks
Fermented drinks are a great option for IBS.
They can improve the makeup of your gut bacteria, and theoretically reduce symptoms.
These products contain various strains ofprobiotics.
Those are friendly bacteria that are good for gut health.
Kombucha is a fermented tea.
Read the label and pick one without a high sugar content.
Kombucha does containa trace amount of alcohol.
Kefiris a fermented milk drink.
The fermentation process takes out most of the lactose, so its fine if youre lactose intolerant.
you’re free to also find non-dairy options, such as coconut kefirs.
Many yogurt drink options are available as well.
Be sure to read labels and avoid taking in too much added sugar.
Choose those withouthigh-FODMAP fruits.
To make one, you need a blender powerful enough to pulverize green leafy vegetables.
Try blending the veggies with liquid before adding other ingredients.
Choose with low-FODMAP greens and fruits.
Spinach is a nice mild green to start with.
Berries add great phytonutrients.
(Avoid blackberriestheyre high in FODMAPs.)
Good options for your smoothie liquid include:
Green Juices
Green juices are made with a juicer.
The machine wrings out liquid from fruits and vegetables.
Most of the pulp is left behind.
That means theres less harder-to-digest insoluble fiber.
That means you’ve got the option to quickly get an infusion of phytonutrients and IBS-friendlier soluble fiber.
Remember to choose low-FODMAP ingredients.
Fermented probiotic drinks, green smoothies, and green juices can be good options with IBS.
Avoid high-FODMAP ingredients and excess sugar.
Water Is the Best Drink of All
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Water is always your best choice.
Every cell in your body needs it to function well.
Its also good for staying hydrated.
Water is essential for optimal digestion, too.
It helps your system break down, absorb, and move food along.
Drinking enough water is extremely important if you have chronic constipation.
It keeps your stool moist enough to pass comfortably.
Its also crucial if you have chronic diarrhea.
Too much water is expelled in your bowel movements.
That contributes to a state of dehydration.
Hopkins Medicine.5 Foods to avoid if you have IBS.
2017;36(1):38. doi:10.1186/s41043-017-0113-1
Monash University.FODMAPs and irritable bowel syndrome.
Monash University.Low FODMAP diet.
