Hi Welcome to HCM Foods that are common triggers for IBS and acid reflux Both gastrointestinal ailments can be triggered by certain foods or food groups, of which six are common to both and should be avoided if you re prone to acid reflux or IBS: (1) Fried foods, especially those fried with hydrogenated oils containing trans-fatty acids. These are your common fast food and restaurant varieties. (2) Meat and dairy, especially fatty meats from factory farms, processed meats, and big dairy pasteurized milk. Some do well with raw milk and cheese and some meat from grass fed free range livestock without antibiotics and growth hormones. (3) Processed baked goods, including most packaged breads, pastries, cakes, and cookies. They contain refined sugar and bad fats as well as refined, bleached white flour. Sometimes they may contain MSG or HFCS (high fructose corn syrup). (4) Coffee and alcohol, both can create acidic responses from the lower esophagus sphincter and the ileocecal valve (ICV), which is the sphincter between the large and small intestines that opens only briefly and shuts most of the time to keep the small and large intestinal fluids from mixing. (5) MSG and artificial sweeteners: Sorbital may not be as neurologically dangerous as aspartame and other artificial sweeteners. But it does stimulate IBS symptoms. (6) Non-soluble fiber foods Yes, we all need fiber. But non-soluble fiber alone can cause IBS problems.