Is alcohol an IBS trigger?

Is alcohol an IBS trigger?Yes! Alcohol is a strong GI irritant and a colon carcinogen. Can I drink if I have IBS? Or is alcohol an IBS trigger?Alcohol is a strong GI irritant (and a potential colon carcinogen).It can cause painful spasms, urgency, and diarrhea, as well as bloating and rebound constipation.The worst drinks? Ones that contain other IBS triggers as well:* Carbonation (beer, champagne, sparkling ciders)* Coffee (regular, decaf, lattes, doesn't matter)* Dairy or coconut cream (pina coladas, creme liqueurs, ice cream, whipping cream)* Fruit juices, ciders, or agave - both can be high in fructose (a FODMAP)Does this mean that you can never drink any alcohol at all ever again? It might - but maybe not.If you're not sure alcohol bothers you, eliminate it and get your diet stabilized.Don't just assume one drink won't hurt you, so you never take the step of eliminating all alcohol.This is a very common pattern with the foods and drinks people really don't want to give up - a juicy steak, ice cream sundaes, or that favorite cocktail before dinner.I definitely sympathize - but it's better to know for sure how your body reacts to triggers.IBS doesn't often respond to wishful thinking. Unfortunately.Already stable? Carefully try one drink and see how it affects you.Tolerance is greater when your IBS is stable, as your GI tract is less hypersensitive.How you drink, not just what you drink, could make quite a difference.* One light drink after a high soluble fiber meal or a dose of Tummy Fiber may be tolerable. This is especially likely on an occasional (instead of daily) basis.* Judging by anecdotal feedback, white wine may be easier on IBS than red, and beer seems to be big trouble.* Having a drink when you're feeling relaxed instead of stressed can make a difference as well.If you do drink, have at least one glass of water for each alcoholic beverage.Alcohol is very dehydrating, and this seriously impacts constipation and bloating.Really want to splurge? Help head off the GI spasms alcohol can cause by taking an enteric peppermint oil capsule on an empty stomach an hour before you drink.Also helpful - follow up your booze with actively helpful drinks like Fennel or Peppermint Tummy Teas.A happy exception? Cooking with alcohol is usually very tolerable:* The alcohol evaporates and carbonation dissipates. You'll get all of the flavor but none of the risk!* Try Chablis Chicken with Rice for a delicious example, and see Eating for IBS for hundreds more IBS friendly recipes.Special case: if you have Crohn's, ulcerative colitis, or any other inflammatory bowel disease, avoid alcohol completely.Tip Takeaway: When it comes to IBS, alcohol is the devil's brew. Avoid completely, or limit your drinking to small quantities, infrequent occasions, and happy (not stressful) events.You are not alone.Heather's IBS Newsletter can’t continue without your support. Please become a paid subscriber.P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.XOXOHeatherHeather Van Vorous Over 40 years dealing with IBSGet full help for IBS here Get full access to Heather's IBS Newsletter - Help for Irritable Bowel Syndrome at heathervanvorous.substack.com/subscribe