Can You Eat Popcorn With IBS?

Irritable bowel syndrome (IBS) is a digestive problem that causes changes that affect bowel movements. Research shows that popcorn is a low-FODMAP food, which makes it a potential snack for people with IBS.

Irritable bowel syndrome (IBS) is a digestive problem that causes changes that affect bowel movements. Doctors recommend eating foods rich in fiber to prevent IBS. Popcorn is one such popular and tasty, high-fiber snack. Still, can eating popcorn help prevent IBS? 

Let’s find out more about IBS, its symptoms, and whether you can eat popcorn with IBS.

Irritable bowel syndrome is a gastrointestinal (digestive) disorder. It is a syndrome: i.e., a group of digestive symptoms. IBS makes your gut sensitive and affects how your bowel muscles move or contract. It can cause abdominal pain, bloating, and changes in bowel movements. Depending on the changes in bowel movement, you may experience diarrhea, constipation, or both together. 

If you have IBS, you’ll notice these symptoms without any signs of problems or damage in your gut. IBS is common and occurs in about 12% of people in America.

The causes of IBS are unknown, but several risk factors can lead to IBS. 

Experts believe IBS is a functional gastrointestinal disorder caused by faulty interaction between your brain and gut. When the gut doesn’t get the proper information from the brain, it causes changes in bowel muscle movement. In cases of IBS, the food may move too slowly or very quickly through your gut, affecting your bowels.

Women have double the risk of developing IBS than men. Also, people below 50 years are more likely to develop IBS than those older than 50. Other risk factors associated with IBS include:

• Stressful life events, such as abuse
• Mental disorders like depression 
• Digestive tract infections
• Overgrowth or change of bacteria in your small intestine
• Food intolerance or sensitivity, resulting in digestive problems
• Genetics and family history

The main symptoms of IBS are abdominal pain and changes in bowel movements over a long period. Based on the type of IBS you have, changes in bowel movement can include diarrhea, constipation, or both.

Types of IBS 

The types of IBS include:

IBS with constipation or IBS-C. If you have IBS-C, you’ll have constipation more often due to abnormal bowel movements. Your stools become hard or lumpy. 

IBS with diarrhea or IBS-D. IBS-D involves diarrhea or loose and watery stools more often.

IBS with mixed bowel habits or IBS-M. If you have IBS-M, you can get diarrhea and constipation due to abnormal bowel movements.

Other IBS symptoms include bloating, whitish mucus in your stool, and incomplete bowel movement.

Following diagnosis, your doctor will treat IBS through diet and lifestyle changes. They’ll also recommend medicines to treat diarrhea or constipation. They may ask you to take probiotics or live gut bacteria to restore your gut’s normal function. Some doctors may recommend stress management techniques and mental health therapy.

Certain foods can worsen your IBS symptoms. So, along with other treatments, your doctor will recommend diet changes to relieve IBS symptoms and regulate your bowel movements. They’ll check for any food-related risk factors and suggest changes accordingly.

Include high-fiber foods

Fiber is healthy for your gut. In IBS, it relieves constipation and allows stool to pass. The Dietary Guidelines for Americans state that your diet should include 22 to 34 grams of fiber each day.

There are two types of fiber — soluble fiber, present in oats, beans, and fruits, and insoluble fiber, found in vegetables and whole grains. 

Studies show that soluble fiber from fruits can help relieve IBS symptoms. Too much insoluble fiber at once can cause gas and bloating and trigger IBS symptoms. It is because insoluble fiber is slow to digest. Include a little fiber in your diet first, and slowly increase it by 2 or 3 grams per day. 

Avoid gluten-containing foods

Eating gluten can worsen IBS symptoms. Gluten is a protein in cereal and grains like wheat, rye, and barley. If you have a gluten allergy or intolerance and IBS, avoid gluten-rich foods like cereal, grains, pasta, and baked or processed foods. 

Start a low-FODMAP diet

FODMAPs or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are short-chain sugars or carbohydrates present in certain foods. They are difficult to digest and don’t get absorbed properly in your small intestine. They stay longer in your gut and cause digestive problems.

If you are diagnosed with IBS, your doctor will recommend the low FODMAP diet for a few weeks. It will help reduce your intake of carbohydrates that are hard to digest and prevent IBS symptoms. On a low-FODMAP diet, you’ll have to avoid: 

• Canned fruit, fruit juice, dried fruit, or whole fruits like apples, peaches, watermelons, apricots, plums, cherries, mango, and pears
• Vegetables like artichokes, asparagus, onions, garlic, cabbage, cauliflower, and mushrooms 
• Legumes like beans and lentils
• Dairy products like milk, yogurt, soft cheese, and ice cream
• Wheat and rye products
• Honey
• Foods with high-fructose corn syrup
• Candy or gum with sweeteners like sorbitol, mannitol, or xylitol

Instead, your meals must include these low-FODMAP foods:

• Fruits like pineapple, orange, grapes, strawberries, and blueberries 
• Vegetables like tomatoes, cucumbers, potatoes, eggplant, and zucchini
• Eggs and meat 
• Cheeses like brie, cheddar, and feta
• Almond milk
• Grains like rice, oats, and quinoa

Popcorn is a popular, high-fiber snack. A cup or 8 grams of air-popped popcorn contains 1.16 grams of dietary fiber. 

Research shows that popcorn is a low-FODMAP food, which makes it a potential snack for people with IBS. 

However, the fiber in popcorn is mostly insoluble. Insoluble fiber doesn’t get digested and passes through the bowels. It attracts water and increases stool volume. It moves the stool quickly through your gut.

Some studies show that high levels of insoluble fiber from sources like popcorn can help relieve constipation associated with IBS-C. But insoluble fiber increases gas formation, which can cause bloating and enlargement or distention of your abdomen. This can worsen IBS symptoms.

Although eating popcorn is healthy, it’s better to avoid it if you have IBS symptoms like bloating and gas. Instead, include foods rich in soluble fiber like oats, psyllium husk, and citrus fruits. People with IBS-C must include less-fermentable fiber-rich foods like cereals as it prevents gas formation. So, if you have IBS symptoms like gas and bloating, have more soluble fiber than insoluble fiber for relief. 

If you don’t have gas-related symptoms, you can eat popcorn, but consult with your doctor or nutritionist. They’ll help you formulate a diet plan based on the type of IBS you have.