Having irritable bowel syndrome (IBS) can make it more difficult to get critical minerals such as iron. Here is how you can get adequate amounts without further triggering your symptoms.
If you have IBS — including IBS with constipation (IBS-C) — you might have specific nutrient deficiencies. One crucial nutrient you may be lacking is iron.
Individuals with IBS more frequently have decreased levels of iron than people who don’t have the condition, according to a Journal of Gastroenterology and Hepatology review published in 2022.
IBS does not directly cause anemia or iron deficiency. However, people with IBS are often more likely to avoid particular foods to manage their symptoms. Restrictive diets can make it more challenging to get enough iron, according to the review in 2022.
For instance, red meat is a top source of iron, but the high-fat content can trigger bloating and gas for people who have IBS. Dried fruit, whole grains, and beans are also high in iron. Still, fiber can cause similar symptoms — notably constipation, gas, or bloating, said certified gastrointestinal nutritionist and owner of Nutrition Resolution in Phoenix, Arizona, Alyssa Simpson, RDN.
Over time, falling regularly short of iron could lead to anemia, a medical condition where your blood doesn’t produce enough hemoglobin — healthy red blood cells. Hemoglobin is responsible for bringing fresh oxygen to your tissues. Without a consistent supply of hemoglobin, tissues get less oxygen than needed, which could lead to fatigue, dizziness, rapid heartbeat, lightheadedness, or shortness of breath, according to information from the Mayo Clinic.
Because many people who have IBS are already struggling with fatigue, developing anemia in addition could exacerbate the problem.
According to the Mayo Clinic, anemia could be diagnosed with a simple blood test to check hemoglobin levels. If you are anemic, you and your physician can develop a plan to increase your iron levels.
Managing your anemia with diet
If your iron deficiency isn’t too bad, consuming more iron-rich foods could be enough to solve the issue. The key is finding options that don’t irritate your IBS. A dietitian focused on IBS can assist you in putting together a plan high in iron that’s absent in your trigger foods.
Following are some foods rich in iron to try, with their iron content:
• 90% lean ground beef (3 oz): 2.3 mg
• Fortified breakfast cereal (per serving): 18 mg
• Pistachios (1 oz): 1 mg
• Leafy greens (1/2 cup, cooked): 3 mg
• Whole-grain gluten-free bread (1 slice): 1 mg
• Beef sirloin (3 oz): 1.67 mg
• Eggs (1 egg): 1 mg
• Quinoa (1 cup, cooked): 2.76 mg
• Tuna (3 oz): 1 mg
• Whole-wheat bread (1 slice): 1 mg
• Chicken (3 oz): 1 mg
• Cashews (1 oz): 2 mg
• Sardines (3 oz): 2 mg
The recommended daily iron intake ranges from 8 to 15 mg, depending on sex and age. Some iron-rich foods with good calcium sources, says Simpson, include broccoli, bell peppers, oranges, and kiwi to boost the body’s iron absorption. For instance, have an orange and a handful of cashews, or make a beef and pepper stir-fry.
You might additionally want to avoid taking calcium supplements simultaneously with an iron-heavy meal, as iron and calcium compete for absorption when you consume them together, Simpson adds.
Non-dietary treatments and supplements
If dietary changes aren’t enough to correct iron deficiency, you may need to take additional measures. Supplements taken orally are one option, but numerous people (with IBS or not) find iron pills can worsen or trigger gastrointestinal side effects such as nausea, bloating, constipation, and pain, according to a 2021 review in the journal Microbiology Research.
Iron infusions intravenously are another way to go. “If iron pills make you constipated or queasy, that might be the better option,” says Simpson. Your physician might also recommend an infusion if your iron levels are deficient because it can increase levels faster than supplements or food can.
