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What Foods Should Be Avoided With Irritable Bowel Syndrome?

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Irritable Bowel Syndrome (IBS) can be a real challenge, and what you eat plays a pivotal role in managing its symptoms; FOODS.EDU.VN offers a wealth of insights into dietary adjustments that can bring relief. By understanding which foods to limit or avoid, individuals can experience a significant improvement in their digestive health, leading to a more comfortable and fulfilling life. Discover how modifying your diet can positively impact your well-being, addressing IBS symptoms and ensuring a balanced nutritional intake with healthy eating habits.

1. Understanding Irritable Bowel Syndrome (IBS) and Diet

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the large intestine, leading to symptoms such as abdominal pain, bloating, gas, diarrhea, and constipation. While the exact cause of IBS remains unknown, dietary factors are recognized as significant triggers for many individuals. Managing IBS often involves making strategic dietary changes to minimize symptoms and improve overall quality of life. Understanding the connection between IBS and diet is crucial for effective symptom management.

  • The Role of Diet in IBS: Diet plays a critical role in managing IBS symptoms. Certain foods can exacerbate symptoms, while others may help alleviate them. The goal of dietary changes is to identify and avoid trigger foods while ensuring a balanced and nutritious diet.
  • Common IBS Symptoms: IBS symptoms vary widely among individuals. Common symptoms include abdominal pain or cramping, bloating, gas, diarrhea, and constipation. Some people experience alternating bouts of diarrhea and constipation.
  • Diagnosis of IBS: Diagnosing IBS typically involves a review of symptoms and medical history. Doctors may perform tests to rule out other conditions, such as celiac disease or inflammatory bowel disease (IBD).
  • Personalized Approach to IBS Management: Managing IBS is highly individualized. What works for one person may not work for another. It’s essential to work with a healthcare professional or registered dietitian to develop a personalized dietary plan. FOODS.EDU.VN provides resources and guidance to help tailor your diet to your specific needs.

2. The Low-FODMAP Diet: A Cornerstone for IBS Management

The Low-FODMAP diet is a widely recognized dietary strategy for managing Irritable Bowel Syndrome (IBS) symptoms. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by bacteria in the gut, which can trigger IBS symptoms. The Low-FODMAP diet involves temporarily restricting these carbohydrates to see if symptoms improve.

  • What are FODMAPs?: FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. They include:

    • Fructose: Found in fruits, honey, and high-fructose corn syrup.
    • Lactose: Found in dairy products.
    • Fructans: Found in wheat, rye, onions, and garlic.
    • Galactans: Found in legumes.
    • Polyols: Found in stone fruits and artificial sweeteners.

  • How the Low-FODMAP Diet Works: The Low-FODMAP diet typically involves three phases:

    • Elimination Phase: Restricting high-FODMAP foods for 2-6 weeks to see if symptoms improve.
    • Reintroduction Phase: Gradually reintroducing FODMAP groups to identify specific triggers.
    • Maintenance Phase: Continuing to avoid or limit identified trigger foods while enjoying a varied diet.

  • Benefits of the Low-FODMAP Diet: Many people with IBS experience significant symptom relief on the Low-FODMAP diet. Benefits may include reduced abdominal pain, bloating, gas, diarrhea, and constipation.

  • Challenges of the Low-FODMAP Diet: The Low-FODMAP diet can be restrictive and challenging to follow long-term. It’s important to work with a registered dietitian to ensure adequate nutrient intake and proper implementation. FOODS.EDU.VN offers resources and guidance to help you navigate the Low-FODMAP diet successfully.

3. Foods High in FODMAPs to Avoid

When following a Low-FODMAP diet, it’s essential to know which foods are high in FODMAPs and should be limited or avoided. This section provides a comprehensive list of high-FODMAP foods to help you make informed dietary choices.

  • Fruits:

    • Apples
    • Pears
    • Mangoes
    • Cherries
    • Watermelon
    • Dried fruits (e.g., raisins, apricots)
    • Canned fruits in natural juice

  • Vegetables:

    • Onions
    • Garlic
    • Artichokes
    • Asparagus
    • Mushrooms
    • Cauliflower
    • Snow peas
    • Sugar snap peas
    • Legumes (e.g., beans, lentils)

  • Dairy Products:

    • Milk (cow, goat, sheep)
    • Ice cream
    • Yogurt
    • Soft cheeses (e.g., ricotta, cottage cheese)
    • Custard

  • Grains:

    • Wheat-based products (e.g., bread, pasta, cereal)
    • Rye-based products

  • Sweeteners:

    • Honey
    • High-fructose corn syrup
    • Artificial sweeteners ending in “-ol” (e.g., sorbitol, mannitol, xylitol)

Alt: A vibrant bowl brimming with a colorful assortment of fruits, illustrating the type of food items that may affect individuals with Irritable Bowel Syndrome (IBS)

  • Other:

    • Certain nuts (e.g., cashews, pistachios)
    • Some processed foods containing high-FODMAP ingredients

4. Foods High in Gluten to Avoid

Gluten, a protein found in wheat, barley, and rye, can be a trigger for some individuals with Irritable Bowel Syndrome (IBS), even if they do not have celiac disease. Avoiding gluten can help reduce symptoms like bloating, abdominal pain, and diarrhea in gluten-sensitive individuals. This section provides a detailed list of foods high in gluten to help you make informed dietary choices.

  • Grains:

    • Wheat (all varieties, including spelt, kamut, and farro)
    • Barley
    • Rye
    • Triticale (a hybrid of wheat and rye)

  • Breads:

    • Wheat bread
    • Rye bread
    • Sourdough bread (unless made with gluten-free flour)
    • Croissants
    • Pita bread
    • Naan bread

  • Pastas:

    • Wheat pasta
    • Semolina pasta
    • Ravioli (unless made with gluten-free ingredients)
    • Gnocchi (often contains wheat flour)

  • Cereals:

    • Wheat-based cereals (e.g., shredded wheat, wheat flakes)
    • Granola (unless gluten-free)
    • Oatmeal (if cross-contaminated with gluten)

  • Baked Goods:

    • Cakes
    • Cookies
    • Muffins
    • Pies
    • Pastries

  • Sauces and Condiments:

    • Soy sauce (most varieties contain wheat)
    • Salad dressings (some may contain wheat as a thickener)
    • Marinades (check labels for gluten-containing ingredients)

  • Processed Foods:

    • Many processed snacks (e.g., crackers, chips)
    • Imitation meats
    • Soup mixes
    • Gravy mixes

5. Other Specific Foods to Consider Avoiding with IBS

While the Low-FODMAP diet and gluten avoidance are common strategies for managing Irritable Bowel Syndrome (IBS), other specific foods can also trigger symptoms in some individuals. These foods may not be high in FODMAPs or gluten but can still cause digestive distress. This section explores additional foods to consider avoiding or limiting to help you better manage your IBS symptoms.

  • Fatty Foods:

    • Fried foods (e.g., french fries, fried chicken)
    • High-fat meats (e.g., bacon, sausage)
    • Full-fat dairy products (e.g., whole milk, cheese)
    • Butter and oils in excess

  • Spicy Foods:

    • Hot peppers
    • Chili
    • Spicy sauces
    • Foods seasoned with excessive spices

  • Caffeine:

    • Coffee
    • Tea
    • Energy drinks
    • Chocolate

  • Alcohol:

    • Beer
    • Wine
    • Liquor

  • Carbonated Beverages:

    • Soda
    • Sparkling water
    • Other fizzy drinks

  • Artificial Sweeteners:

    • Sorbitol
    • Mannitol
    • Xylitol
    • Aspartame
    • Sucralose

  • Cruciferous Vegetables:

    • Broccoli
    • Brussels sprouts
    • Cabbage
    • Kale

  • Citrus Fruits:

    • Oranges
    • Grapefruits
    • Lemons
    • Limes

6. Identifying Your Personal Trigger Foods

Managing Irritable Bowel Syndrome (IBS) effectively often involves identifying and avoiding your personal trigger foods. Since IBS affects individuals differently, what triggers symptoms in one person may not affect another. Keeping a food diary, following an elimination diet, and working with a healthcare professional can help you pinpoint your specific trigger foods and develop a tailored dietary plan.

  • Keeping a Food Diary:

    • Purpose: A food diary helps you track what you eat and how it affects your IBS symptoms.
    • How to Use: Record everything you eat and drink, along with any symptoms you experience, such as abdominal pain, bloating, gas, diarrhea, or constipation.
    • Duration: Keep the diary for at least 1-2 weeks to identify patterns and potential trigger foods.

  • Following an Elimination Diet:

    • Purpose: An elimination diet involves removing common trigger foods from your diet for a period of time to see if symptoms improve.
    • How to Use: Eliminate foods like dairy, gluten, soy, corn, and artificial sweeteners for 2-3 weeks. Then, gradually reintroduce them one at a time to identify which ones trigger your symptoms.
    • Guidance: It’s best to do an elimination diet under the guidance of a healthcare professional or registered dietitian to ensure you maintain a balanced diet and identify triggers accurately.

  • Reintroducing Foods:

    • Process: After the elimination phase, reintroduce foods one at a time, every 2-3 days.
    • Monitoring: Pay close attention to your symptoms as you reintroduce each food. If symptoms return, that food is likely a trigger.
    • Documentation: Continue to use your food diary to record your reactions to each food.

  • Working with a Healthcare Professional:

    • Expertise: A healthcare professional or registered dietitian can provide valuable guidance and support in identifying your trigger foods.
    • Personalization: They can help you develop a personalized dietary plan based on your specific needs and symptoms.
    • Comprehensive Approach: They can also help you address other factors that may be contributing to your IBS symptoms, such as stress and lifestyle habits.

7. Foods That Are Generally Safe for IBS

While many foods can trigger Irritable Bowel Syndrome (IBS) symptoms, several foods are generally well-tolerated and can form the basis of a safe and nutritious diet. These foods are typically low in FODMAPs and gluten, making them less likely to cause digestive distress. This section highlights some of the foods that are generally safe for people with IBS.

  • Fruits (Low-FODMAP):

    • Bananas
    • Blueberries
    • Cantaloupe
    • Grapes
    • Honeydew melon
    • Kiwi
    • Oranges
    • Strawberries

  • Vegetables (Low-FODMAP):

    • Carrots
    • Cucumbers
    • Eggplant
    • Green beans
    • Lettuce
    • Potatoes (white and sweet)
    • Spinach
    • Tomatoes
    • Zucchini

  • Proteins:

    • Chicken
    • Fish
    • Eggs
    • Tofu
    • Tempeh

  • Grains (Gluten-Free):

    • Oats (if certified gluten-free)
    • Quinoa
    • Rice (white and brown)
    • Corn
    • Sorghum
    • Tapioca

  • Dairy Alternatives:

    • Almond milk
    • Coconut milk
    • Rice milk
    • Lactose-free dairy products

  • Nuts and Seeds:

    • Almonds (in moderation)
    • Chia seeds
    • Flax seeds
    • Pumpkin seeds
    • Sunflower seeds
    • Walnuts

8. Meal Planning and Recipes for IBS Management

Effective meal planning is crucial for managing Irritable Bowel Syndrome (IBS) symptoms. By planning your meals in advance, you can ensure that you’re consuming a balanced diet that avoids your trigger foods and includes plenty of safe and nutritious options. This section provides tips for meal planning and some sample recipes to help you get started.

  • Tips for Meal Planning:

    • Keep it Simple: Start with simple recipes and meal ideas that you know you can tolerate.
    • Read Labels Carefully: Always read food labels to check for hidden FODMAPs, gluten, and other potential triggers.
    • Cook at Home: Cooking your own meals allows you to control the ingredients and avoid potential contaminants.
    • Plan for Leftovers: Make extra portions so you have leftovers for lunch or another meal.
    • Snack Smart: Keep healthy, IBS-friendly snacks on hand to avoid impulsive eating of trigger foods.

  • Sample Recipes:

    • Breakfast: Gluten-Free Oatmeal with Blueberries and Almond Milk

      • Ingredients: 1/2 cup gluten-free rolled oats, 1 cup almond milk, 1/2 cup blueberries, 1 tablespoon chia seeds, a drizzle of maple syrup (optional).
      • Instructions: Combine oats and almond milk in a saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until oats are cooked. Stir in blueberries and chia seeds. Sweeten with maple syrup if desired.

    • Lunch: Grilled Chicken Salad with Mixed Greens and Lemon Vinaigrette

      • Ingredients: 4 oz grilled chicken breast, 2 cups mixed greens, 1/2 cucumber (sliced), 1/4 cup cherry tomatoes (halved), 1 tablespoon olive oil, 1 tablespoon lemon juice, salt and pepper to taste.
      • Instructions: Combine mixed greens, cucumber, and cherry tomatoes in a bowl. Top with grilled chicken. Whisk together olive oil, lemon juice, salt, and pepper to make the vinaigrette. Drizzle over the salad.

    • Dinner: Baked Salmon with Roasted Sweet Potatoes and Spinach

      • Ingredients: 4 oz salmon fillet, 1 sweet potato (cubed), 2 cups spinach, 1 tablespoon olive oil, salt and pepper to taste, lemon slices.
      • Instructions: Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, salt, and pepper, and spread on a baking sheet. Bake for 20-25 minutes, or until tender. Season salmon with salt and pepper and place on a separate baking sheet. Bake for 12-15 minutes, or until cooked through. Sauté spinach with a little olive oil until wilted. Serve salmon with roasted sweet potatoes and spinach.

9. The Importance of Consulting Professionals

Managing Irritable Bowel Syndrome (IBS) can be complex, and it’s essential to seek guidance from healthcare professionals who can provide personalized recommendations and support. Consulting with a gastroenterologist, registered dietitian, and mental health professional can help you address the various aspects of IBS and improve your overall quality of life.

  • Gastroenterologist:

    • Expertise: A gastroenterologist specializes in diagnosing and treating disorders of the digestive system.
    • Role in IBS Management: They can perform tests to rule out other conditions, confirm an IBS diagnosis, and recommend appropriate medical treatments.
    • Medication Management: They can prescribe medications to help manage specific IBS symptoms, such as diarrhea, constipation, and abdominal pain.

  • Registered Dietitian:

    • Expertise: A registered dietitian is a nutrition expert who can help you develop a personalized dietary plan to manage your IBS symptoms.
    • Role in IBS Management: They can help you identify your trigger foods, plan balanced meals, and ensure you’re getting adequate nutrients.
    • Low-FODMAP Diet Guidance: They can provide guidance on following the Low-FODMAP diet and help you navigate the elimination and reintroduction phases.

  • Mental Health Professional:

    • Expertise: A mental health professional, such as a psychologist or therapist, can help you manage the psychological aspects of IBS, such as stress, anxiety, and depression.
    • Role in IBS Management: They can teach you coping strategies, such as relaxation techniques and cognitive-behavioral therapy (CBT), to help you manage stress and improve your overall well-being.
    • Mind-Body Connection: They can help you understand the connection between your mind and body and how stress can exacerbate IBS symptoms.

10. Latest Research and Updates on IBS and Diet

Staying informed about the latest research and updates on Irritable Bowel Syndrome (IBS) and diet is crucial for effective management. New studies and insights are continually emerging, providing valuable information on the best dietary strategies and treatments. This section highlights some of the recent findings and updates in the field of IBS and diet.

  • The Gut Microbiome and IBS:

    • Research Focus: Recent studies have focused on the role of the gut microbiome in IBS. The gut microbiome is the community of microorganisms that live in the digestive tract.
    • Findings: Research suggests that imbalances in the gut microbiome may contribute to IBS symptoms. Probiotics and prebiotics are being studied as potential treatments to restore a healthy balance.

  • Personalized Nutrition:

    • Approach: Personalized nutrition involves tailoring dietary recommendations to an individual’s unique genetic makeup, gut microbiome, and other factors.
    • Potential Benefits: This approach may lead to more effective IBS management by addressing the underlying causes of symptoms.

  • Emerging Dietary Therapies:

    • Novel Diets: Researchers are exploring novel dietary therapies for IBS, such as the Fast Tract Diet and the Specific Carbohydrate Diet.
    • Evidence: While these diets show promise, more research is needed to confirm their effectiveness and safety.

  • Mind-Body Therapies:

    • Integration: Mind-body therapies, such as mindfulness meditation and yoga, are increasingly being recognized as valuable tools for managing IBS symptoms.
    • Benefits: These therapies can help reduce stress, improve gut-brain communication, and promote overall well-being.

  • Technological Advancements:

    • Digital Tools: New digital tools and apps are being developed to help people track their symptoms, manage their diet, and access educational resources.
    • Remote Monitoring: Remote monitoring technologies may enable healthcare providers to track patients’ progress and provide personalized support from a distance.

Navigating IBS can feel overwhelming, but remember, you’re not alone, and FOODS.EDU.VN is here to help!

Understanding the Interplay Between Fiber and IBS

Fiber’s role in managing IBS is complex, and its impact can vary significantly from person to person, especially when considering different types like soluble and insoluble fiber.

  • Soluble Fiber: Dissolves in water, forming a gel-like substance in the digestive tract. This type can help regulate bowel movements and ease diarrhea by absorbing excess water.
  • Insoluble Fiber: Adds bulk to the stool and can help speed up the passage of food through the digestive system. While beneficial for constipation, it can exacerbate diarrhea or bloating in some individuals with IBS.

While increasing fiber intake is generally recommended for digestive health, those with IBS must proceed cautiously. Starting with small amounts and gradually increasing intake allows the digestive system to adjust and minimizes potential adverse effects such as increased gas or bloating.

Decoding the Impact of Dairy on IBS Symptoms

Dairy products, particularly those high in lactose, are known culprits for triggering IBS symptoms in many individuals. Lactose, the natural sugar found in milk and other dairy items, can be difficult for some people to digest due to a deficiency in the enzyme lactase, leading to discomfort.

  • Symptoms of Lactose Intolerance: Include bloating, gas, diarrhea, and abdominal pain.
  • Alternatives to Dairy: Explore lactose-free alternatives, such as almond milk, soy milk, or lactose-free yogurt, which offer similar nutritional benefits without the digestive distress.

The Role of Processed Foods in Exacerbating IBS

Processed foods often contain a multitude of additives, preservatives, and artificial sweeteners that can wreak havoc on the digestive system, particularly for those with IBS. These ingredients can disrupt the gut microbiome, leading to inflammation and increased sensitivity.

  • Harmful Additives: High levels of sugar, unhealthy fats, and artificial ingredients contribute to digestive upset.
  • Healthier Choices: Focus on whole, unprocessed foods like fresh fruits and vegetables, lean proteins, and whole grains to support a healthy gut.

Caffeine’s Double-Edged Sword: Stimulating or Irritating?

Caffeine, a stimulant found in coffee, tea, chocolate, and energy drinks, can have varying effects on individuals with IBS. While it can provide a temporary energy boost, caffeine can also stimulate the digestive system, leading to increased bowel movements and potential diarrhea.

  • Potential Side Effects: Anxiety, insomnia, and digestive upset.
  • Mindful Consumption: Monitor caffeine intake and opt for herbal teas or decaffeinated options to minimize adverse effects on IBS symptoms.

Alcohol and IBS: Navigating the Risks

Alcohol can significantly impact the digestive system, affecting gut motility, increasing inflammation, and altering gut bacteria balance. These effects can exacerbate IBS symptoms, leading to increased abdominal pain, bloating, and changes in bowel habits.

  • Alcohol Types to Avoid: Beer and sugary mixed drinks can be especially problematic.
  • Moderation is Key: If choosing to consume alcohol, moderation is essential.

Stress Management: An Integral Part of IBS Care

Stress and anxiety can significantly influence IBS symptoms due to the intricate connection between the brain and the gut, known as the gut-brain axis. High-stress levels can disrupt normal digestive processes, leading to increased sensitivity, inflammation, and altered gut motility.

  • Effective Stress Reduction Techniques: Mindfulness meditation, yoga, deep breathing exercises.
  • Therapeutic Approaches: Cognitive-behavioral therapy (CBT) and gut-directed hypnotherapy can help manage IBS symptoms by reducing stress and improving coping mechanisms.

The Influence of Portion Sizes on IBS Symptoms

The amount of food consumed at each meal can also play a role in triggering or alleviating IBS symptoms. Large meals can overwhelm the digestive system, leading to bloating, gas, and discomfort, especially for those with IBS.

  • Smaller, More Frequent Meals: Easing digestive burden and regulating bowel movements.
  • Mindful Eating Practices: Paying attention to hunger cues, eating slowly, and avoiding overeating.

Hydration Strategies for IBS Management

Proper hydration is crucial for maintaining healthy bowel function and preventing constipation, a common symptom of IBS. Water helps soften stool, making it easier to pass through the digestive system.

  • Daily Fluid Intake: Aim for at least eight glasses of water per day, and increase intake during hot weather or physical activity.
  • IBS-Friendly Beverages: Herbal teas and infused water can be soothing alternatives to sugary drinks or caffeine.

Understanding the Symptoms of IBS

IBS manifests differently in each person, making it vital to recognize the wide array of symptoms that can occur. This awareness facilitates earlier diagnosis and more effective management.

  • Common Symptoms: Abdominal pain, changes in bowel habits (diarrhea, constipation, or alternating patterns), bloating, gas, and mucus in the stool.
  • Less Common Symptoms: Fatigue, nausea, heartburn, and urinary symptoms can also be associated with IBS.

For further insights into managing IBS and discovering a wide array of IBS-friendly recipes and expert advice, visit FOODS.EDU.VN. Our resources are designed to empower you with the knowledge and tools needed to take control of your digestive health.

Ready to transform your relationship with food and take control of your IBS symptoms? Visit FOODS.EDU.VN today for detailed guides, delicious recipes, and expert advice. Let us help you navigate the path to a happier, healthier gut! Contact us at 1946 Campus Dr, Hyde Park, NY 12538, United States, WhatsApp: +1 845-452-9600, or visit our website.

Frequently Asked Questions (FAQs) about Foods to Avoid with IBS

  1. What are the most common food triggers for IBS symptoms?

    • Common food triggers for IBS include high-FODMAP foods (such as apples, onions, and dairy), gluten-containing products, fatty foods, spicy foods, caffeine, alcohol, and artificial sweeteners.

  2. How does the Low-FODMAP diet help manage IBS symptoms?

    • The Low-FODMAP diet restricts certain carbohydrates that are poorly absorbed in the small intestine, reducing fermentation and alleviating symptoms like bloating, gas, and abdominal pain.

  3. Can I still eat fruits and vegetables on a Low-FODMAP diet?

    • Yes, but you need to choose low-FODMAP options. Safe choices include bananas, blueberries, carrots, cucumbers, and spinach. Avoid high-FODMAP fruits and vegetables like apples, pears, onions, and garlic.

  4. Is gluten the same as FODMAPs?

    • No, gluten is a protein found in wheat, barley, and rye, while FODMAPs are short-chain carbohydrates. Some people with IBS may be sensitive to both gluten and FODMAPs, but they are distinct components of food.

  5. How can I identify my personal trigger foods for IBS?

    • Keep a food diary to track what you eat and how it affects your symptoms. Consider following an elimination diet under the guidance of a healthcare professional, reintroducing foods one at a time to identify triggers.

  6. Are there any specific types of fats I should avoid with IBS?

    • Yes, limit or avoid high-fat foods, especially fried and processed foods. These can be difficult to digest and may exacerbate IBS symptoms. Opt for healthier fats like those found in avocados, nuts, and olive oil.

  7. Can artificial sweeteners trigger IBS symptoms?

    • Yes, artificial sweeteners, especially those ending in “-ol” (such as sorbitol, mannitol, and xylitol), are high in polyols, which are FODMAPs. These can cause bloating, gas, and diarrhea.

  8. Is it necessary to avoid all dairy products if I have IBS?

    • Not necessarily. Some people with IBS are lactose intolerant, while others can tolerate dairy in small amounts. Consider lactose-free dairy products or dairy alternatives like almond milk, coconut milk, or rice milk.

  9. How does stress affect IBS symptoms, and what can I do about it?

    • Stress can exacerbate IBS symptoms due to the gut-brain axis. Practice stress-reduction techniques such as mindfulness meditation, yoga, deep breathing exercises, or cognitive-behavioral therapy (CBT).

  10. Where can I find more information and support for managing IBS through diet?

    • Visit foods.edu.vn for detailed guides, IBS-friendly recipes, and expert advice to help you manage your digestive health. You can also contact us at 1946 Campus Dr, Hyde Park, NY 12538, United States, WhatsApp: +1 845-452-9600.

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