1. Gluten is always the culprit
A common misconception is that all IBS sufferers should avoid gluten. While gluten can be a trigger for some, especially those with non-celiac gluten sensitivity, it’s not the root cause for everyone. Many IBS symptoms stem from poorly absorbed carbohydrates called FODMAPs, found in wheat, rye, and barley. The confusion arises because eliminating gluten-containing foods often coincides with reducing FODMAPs, leading to symptom relief. However, unnecessarily eliminating gluten can limit dietary diversity and miss other important triggers.
2. IBS is caused solely by diet
Although diet plays a significant role in managing IBS, it’s far from the only factor. IBS is a complex disorder involving the gut-brain axis, which connects emotional and physical health. Stress, anxiety, sleep disturbances, and hormonal changes can all worsen symptoms, sometimes independently of diet. For instance, someone with well-controlled eating habits might still experience flare-ups during periods of high stress or hormonal fluctuations, like menstruation.
3. Dairy should always be avoided
Dairy gets a bad reputation as a universal IBS trigger, but the reality is more nuanced. The issue often lies with lactose, a sugar found in milk products, rather than dairy itself. Many IBS sufferers can tolerate lactose-free milk or raw unpasturised milk as this has the enzyme lactase for proper digestion, hard cheeses, or fermented dairy like yogurt without triggering symptoms.
4. IBS is a purely psychological condition
While stress and mental health play a significant role in IBS, it’s not just “in your head.” IBS is classified as a functional gastrointestinal disorder, meaning it involves disruptions in how the gut and brain communicate. This can lead to altered gut motility, changes in the gut microbiome, and even mild inflammation. Psychological stress may exacerbate symptoms, but it is not the sole cause, and dismissing IBS as a psychological issue can prevent sufferers from seeking appropriate treatment.
5. Fibre is always helpful
Fibre is often recommended for digestive health, but for IBS sufferers, not all fibre is created equal. Soluble fibre, found in foods like oats and psyllium husk, can soothe the digestive system and improve symptoms. Insoluble fibre, however, such as that found in raw vegetables and wheat bran, can worsen bloating and cramping for some individuals. It’s crucial to tailor fibre intake to individual tolerance and symptom patterns.
6. Spicy foods always trigger IBS
Spicy foods often take the blame for digestive discomfort, but they don’t affect everyone with IBS the same way. Capsaicin, the active compound in chilli peppers, can irritate the gut lining for some but might not cause any issues for others. Triggers are highly individual, and focusing solely on avoiding spicy foods might divert attention from more significant factors like high-FODMAP foods, stress, or poor meal timing.
7. Probiotics work for everyone
Probiotics are often marketed as a cure-all for digestive issues, but their effectiveness depends on the strain, dosage, and individual gut microbiome. Some strains have shown promise for IBS, while others might have no effect or even worsen symptoms. A one-size-fits-all approach to probiotics can lead to frustration and unnecessary expenses. Consulting a professional can help identify the most suitable options.
8. IBS is caused by food allergies
Food allergies involve the immune system and often result in severe reactions, unlike IBS, which is a functional disorder. While food intolerances, like to lactose or FODMAPs, can exacerbate IBS symptoms, they are not the same as allergies. Mislabeling IBS as a food allergy can lead to overly restrictive diets that are both unnecessary and unsustainable.
9. IBS is caused by poor eating habits alone
Although poor eating habits, such as overeating or eating too quickly, can aggravate symptoms, they are not the root cause of IBS. Many IBS cases are linked to factors such as gut infections (post-infectious IBS), dysbiosis (an imbalance in gut bacteria), or a hypersensitive digestive system. Blaming eating habits alone oversimplifies a complex condition and may cause sufferers to feel unnecessarily guilty.
10. It’s just ‘a sensitive stomach’
Referring to IBS as a “sensitive stomach” minimises the severity and complexity of the condition. IBS involves real, measurable changes in gut motility, sensitivity, and sometimes even mild inflammation. Reducing it to a vague term like “sensitive stomach” can make it harder for sufferers to be taken seriously and receive the care they need.
If you’re feeling overwhelmed by conflicting information about IBS or struggling to identify your personal triggers, I’m here to help. With personalised guidance, we can uncover the root causes of your symptoms and create a tailored plan to support your digestive health.
Book a free discovery call today and take the first step toward understanding your body and feeling your best.