What Drinks Are Not Good for IBS?

October 21, 2025 •

4 min read

Recent research published in Frontiers in Nutrition found a notable link between high caffeine intake and the worsening of IBS symptoms for many individuals. For those with sensitive digestive systems, understanding what drinks are not good for IBS is a critical step toward symptom management.

Quick Summary

Identify common beverages that can trigger irritable bowel syndrome symptoms. Find out why drinks like sodas, coffee, and alcohol often exacerbate bloating, cramping, and pain, and learn about safer choices.

Key Points

Carbonated Drinks: The gas in fizzy drinks and soda can lead to significant bloating, cramping, and abdominal pain for those with IBS.
Caffeine: As a stimulant, caffeine in coffee, tea, and energy drinks can accelerate intestinal motility, triggering urgency and diarrhea in sensitive individuals.
Alcohol: An intestinal irritant, alcohol can worsen IBS symptoms; certain types like rum and sweet wines are high in FODMAPs, and carbonation adds to the problem.
High-FODMAP Juices: Juices containing concentrated fructose from fruits such as apples or mangoes can be poorly absorbed, causing digestive distress.
Dairy Beverages: Lactose in cow's milk can cause gas, bloating, and diarrhea, especially for those with co-existing lactose malabsorption.
Artificial Sweeteners: Polyols, often identified by the '-ol' ending, are common in diet drinks and can have a laxative effect that triggers IBS symptoms.

Managing Irritable Bowel Syndrome (IBS) often involves careful attention to diet, including the beverages you consume. While individual triggers can vary significantly, several common drinks are known to exacerbate symptoms due to their ingredients or effects on the digestive system. Understanding these potential irritants is key to minimizing discomfort and flare-ups.

The Culprits: What Drinks Are Not Good for IBS?

Carbonated and Fizzy Drinks

Carbonated beverages, including soft drinks, sparkling water, and energy drinks, are among the most common triggers for IBS symptoms, especially bloating. The carbonation introduces gas into the digestive tract, which can cause distension, cramping, and general discomfort. Furthermore, many sodas are high in sugar, particularly high-fructose corn syrup, which is a significant FODMAP (fermentable oligo-, di-, mono-saccharides, and polyols) irritant. Diet versions often contain artificial sweeteners, which can also cause digestive issues.

Caffeinated Beverages

Caffeine is a powerful stimulant that affects the gastrointestinal tract, often increasing gut motility. For many people with IBS, this acceleration can lead to increased cramping, urgency, and diarrhea. Sources of caffeine to watch for include:

Coffee (both regular and, for some, decaffeinated)
Black and strong green tea
Energy drinks
Certain sodas and colas

Beyond caffeine, coffee's acidity can irritate the gut lining, causing additional discomfort. For those sensitive to caffeine, swapping to herbal tea or water is often a better choice.

Alcoholic Drinks

Alcohol can irritate the digestive system, alter gut bacteria, and increase intestinal motility, making it a common IBS trigger. The effects vary by person and by the type of alcohol. Specific varieties are particularly problematic:

Rum: This spirit is high in FODMAPs and should generally be avoided.
Sweet wines: Fortified or dessert wines, like port and sherry, have a higher sugar content that can be difficult to digest.
Beer and Cider: While some beers are low in FODMAPs, the carbonation and gluten can still cause issues for sensitive individuals. Ciders, often made from high-fructose fruits, are frequently a trigger.

Moderation is key, and it is often recommended to choose lower-FODMAP options like vodka or gin and avoid sugary mixers.

High-FODMAP Fruit Juices

Many fruit juices contain high concentrations of fructose, a fermentable sugar that is poorly absorbed by some people with IBS. Because juice concentrates the natural sugars from many fruits, even juice from a fruit that is tolerated in whole form might cause symptoms. Examples of high-fructose juices to avoid include:

Apple juice
Mango juice
Pear juice
Juices containing high-fructose corn syrup

Dairy-Based Drinks

For those with lactose intolerance, a common co-occurring condition with IBS, dairy-based drinks can cause significant digestive distress. Lactose is a disaccharide FODMAP that ferments in the gut when not properly digested, leading to gas, bloating, and diarrhea. This includes cow's milk and many milkshakes or creamy drinks. Lactose-free milk or plant-based alternatives are often a safe substitute.

Drinks with Artificial Sweeteners

Many sugar-free or 'diet' drinks contain sugar alcohols, or polyols, which are notorious for causing digestive problems. Look for ingredients ending in '-ol', such as sorbitol, mannitol, and xylitol, as these can have a laxative effect. Other sweeteners like high-fructose corn syrup are also potent irritants.

Comparison Table: IBS Trigger Drinks vs. Safer Options


Drink Category	Potential IBS Triggers	Safer Alternatives
Caffeinated Drinks	Regular coffee, black tea, energy drinks, cola	Decaf coffee, white tea, green tea, herbal teas
Fizzy Drinks	Soda, sparkling water, carbonated alcoholic mixers	Plain water, diluted cranberry juice, homemade iced tea
Alcoholic Beverages	Rum, sweet wine, port, cider, beer	Dry red or white wine (in moderation), vodka, gin, whiskey
High-FODMAP Juices	Apple, pear, mango juice, juice with high-fructose corn syrup	Water, low-FODMAP juices (like small servings of cranberry juice)
Dairy Drinks	Cow's milk, milkshakes, creamy beverages	Lactose-free milk, almond milk, rice milk
Artificially Sweetened	Diet sodas, sugar-free drinks with polyols (e.g., sorbitol)	Naturally sweetened beverages with low-FODMAP sweeteners

Identifying Your Personal Triggers

Because IBS is a highly individual condition, keeping a detailed food and drink diary is one of the most effective ways to identify your specific triggers. Note what you consume and any corresponding symptoms. Over time, this helps reveal patterns and intolerances unique to your body. You can also work with a registered dietitian trained in the low-FODMAP diet to systematically reintroduce foods and drinks to determine your tolerance levels.

Conclusion

While many popular drinks can worsen IBS symptoms due to factors like caffeine, carbonation, FODMAPs, and artificial sweeteners, a wide variety of gut-friendly alternatives are available. Prioritizing plain water, opting for decaffeinated options, and choosing low-FODMAP mixers are excellent strategies for reducing the risk of a flare-up. By carefully tracking your intake and paying attention to your body's signals, you can confidently navigate your beverage choices and enjoy a more comfortable digestive experience. For more in-depth information, consider exploring resources like the Monash University FODMAP blog.

Frequently Asked Questions

Coffee, due to its caffeine content and acidity, can be bad for many people with IBS as it stimulates the gut, leading to cramping and diarrhea. However, some individuals may tolerate it in moderation, or prefer decaffeinated or low-acid versions.

Carbonated drinks cause bloating because the gas (carbon dioxide) in the bubbles gets trapped in the gastrointestinal tract, leading to distension and discomfort. This effect is often more pronounced for those with a sensitive gut.

Rum, sweet dessert wines like port and sherry, and cider are often considered worst for IBS because of their high FODMAP content. The carbonation in beer and some spirits can also cause issues.

Not all fruit juices are bad, but those high in fructose, like apple, mango, and pear, can be problematic for IBS. Diluted low-FODMAP juices, such as cranberry juice, are often better tolerated.

While lactose-free cow's milk is generally safer, not all dairy-free milks are. Some, like oat milk and soy milk made from whole soybeans, can be high in FODMAPs and may trigger symptoms.

Many artificial sweeteners, particularly sugar alcohols (polyols) that end in '-ol' (like sorbitol and xylitol), are poorly absorbed and can cause gas, bloating, and diarrhea, especially when consumed in large quantities.

During a flare-up, stick to clear, soothing liquids that are gentle on the digestive system. Good options include plain water, clear broths, and calming herbal teas like peppermint or chamomile.

Excellent alternatives include plain water, decaf tea and coffee, lactose-free milk, and plant-based milks like almond or rice milk. Herbal teas like peppermint and ginger are also soothing choices.