Fats and IBS - Are High Fat Foods IBS Diet Triggers?

• Yes! Fats are a huge GI stimulant- whether you have IBS or not.
  
  
• With IBS, they often trigger an overreaction of the gastrocolic reflex.
  
  
• Gastro-what? When food enters your stomach, it triggers the gastrocolic reflex, which cues your colon to start contracting.
  
  
• Ever had an IBS attack just minutes after eating the wrong thing? Blame your gastrocolic reflex.
  
  
• The more calories in a food, the stronger that reflex.
  
  
• Fats (9 calories per gram) are more than twice as calorie dense as carbohydrates or proteins (both 4 calories per gram).
  
  
• Result? Fats can cause painful spasms, urgency, gas, diarrhea and/or constipation, bloating.
  
  



• Worst high fat triggers? Red meat, dairy, egg yolks, fried foods, greasy dressings and sauces. Please avoid.
  
  
• A low fat diet is key for managing IBS - but - low fat does NOT mean fat free!
  
  
• Keep your fat intake to 20% - 25% of total calories, and make your fats count.
  
  
• It makes no difference to your gastrocolic reflex if you eat lard or extra-virgin olive oil.
  
  
• But it makes quite a difference to your heart, cancer risks, and your overall health.
  
  
• Focus on monounsaturated fats and essential fatty acids.
  
  
• Olive oil, sunflower oil, canola oil, avocados, finely ground nuts, fatty fish, flax oil, hemp oil.
  
  
• Use these fats in small quantities, with a soluble fiber foundation, following the Eating for IBS guidelines.
  
  

Tip Takeaway: Fats trigger the gastrocolic reflex to overreact, causing IBS symptoms to flare. Go low fat, not fat free. Focus on heart-healthy oils and avoid the high fat trigger foods.

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