Fiber is a crucial component of a healthy diet, known for promoting digestive health and regular bowel movements. However, if you have irritable bowel syndrome (IBS) or other functional bowel disorder, navigating fiber intake can be tricky. Although it plays a big role in symptom management, it is not simply about ‘eating more fiber’. Let’s explore the relationship between different types of fiber and IBS so that you can make the right choice when searching for symptom relief.
What is fiber?
Fiber is a type of carbohydrate found in plant-based foods that the body cannot fully digest. It comes in two main forms:
- Soluble form: Dissolves in water to form a gel-like substance. It can help regulate blood sugar levels and lower cholesterol.
- Insoluble form: Doesn’t dissolve in water and adds bulk to stool, helping food pass more quickly through the stomach and intestines.
Fiber and IBS
For people with IBS and other functional bowel disorders, fiber can be both a friend and a foe. Here’s how the different types affects IBS:
- Soluble fiber: Generally easier on the digestive system for people with digestive problems. It can help manage both diarrhea and constipation by normalizing bowel movements. It also tends to be less likely to cause gas and bloating compared to insoluble fiber.
- Insoluble fiber: Can be more challenging for those with IBS, particularly if you have a sensitive digestive system. It may aggravate symptoms like bloating, gas, and abdominal pain, especially when consumed in large amounts. This is due to increased fermentation in the intestines which may lead to excessive gas production.
FODMAPs and fiber
Fiber is often found in foods that also contain FODMAPs, carbohydrates that are not easily absorbed by the intestines but instead fermented by the gut bacteria. A low-FODMAP diet has become the most common approach to manage IBS for many patients. Find out more at the Monash University website. The diet helps reduce gas and water production in the bowel. It may also lead to nutritional deficiencies and unnecessary food avoidance. It is important to understand which FODMAPs trigger symptoms and in what amount. In most cases, there is no need to completely eliminate any food ingredient. That is why it is always important to seek out a registered dietitian who can help you with identifying your triggers. You may as well find it beneficial to track your food and symptoms for a short time using our online free Food and Symptom tracker.
Sticking to a low-FODMAP diet long-term is not recommended. However, if you’re looking for a low-FODMAP source of fiber, try psyllium. Psyllium is a soluble fiber, which absorbs water and helps form a softer, bulkier stool, easing constipation and diarrhea without causing excessive bloating or gas.
Tips you might find useful
- Introduce fiber gradually: Adding too much fiber can worsen your symptoms, leading to bloating and discomfort. Introduce fiber slowly into your diet to give your digestive system time to adjust.
- Focus on soluble fiber: Incorporate more soluble fiber sources like oats, bananas, berries, carrots, and flaxseeds. These foods are typically gentler on the gut.
- Moderate insoluble fiber: While you don’t need to avoid insoluble fiber entirely, be mindful of portion sizes. Choose well-cooked vegetables and peeled fruits to reduce their impact on your digestive system.
- Stay hydrated: Fiber works best when it absorbs water. Drink plenty of fluids throughout the day to help fiber do its job effectively and to prevent constipation.
- Listen to your body: Everyone with IBS responds differently to fiber. Pay attention to how your body reacts to various fiber-rich foods and adjust your diet accordingly.
- Seek professional guidance: Figuring out the best fiber intake for your specific condition can be challenging. If you’re unsure where to start, consult a dietitian who specializes in IBS. They can provide personalised advice based on your specific needs and symptoms.
Foods to consider
- Soluble fiber sources:
- Oatmeal
- Apples (without skin)
- Blueberries
- Carrots
- Chia seeds
- Insoluble fiber sources (in moderation):
- Whole grain bread
- Brown rice
- Nuts and seeds
- Leafy greens (cooked)
- Skin of fruits and vegetables
Low-FODMAP soluble fibers like psyllium can offer relief without aggravating symptoms for most patients. Keeping a diary of foods and symptoms can also help pinpoint specific dietary triggers. As more research is conducted, our understanding of fiber’s role in digestive health continues to grow, offering hope for better management strategies and improved quality of life for those with these conditions. By understanding how different fiber types affect your body, you can make informed dietary choices that support your well-being. For more tips, recipes, and support on managing IBS, visit allaboutibs.com.
