Irritable Bowel Syndrome (IBS) occurs when the intestinal muscles that contract to move waste materials through the digestive tract go into spasms, causing abdominal distress. The whole process gets out of "sync," and food moves either too quickly out of the system (diarrhea) or too slowly out of the system (constipation). These conditions alternate (known as a spastic colon) and may be accompanied by abdominal pain, bloating and gas. Diet modifications are helpful for this condition. Foods rich in dietary fiber may alleviate IBS constipation.
The Dietary Fiber Connection
IBS appears to afflict women twice as often as men and the primary cause of this condition is unclear. Perhaps infection, the overuse of certain medications (particularly antibiotics), genetics, stress, binge eating, lactose intolerance and food sensitivities are a few possible contributing factors. An adequate intake of dietary fiber helps IBS sufferers by alleviating both constipation and diarrhea. Fiber helps soak up extra liquid from the colon as it moves through the digestive system, alleviating diarrhea, while it helps make stools bulky and soft, easing constipation.
Complex Carbohydrates
Complex carbohydrates (starches) are found in plant foods and are fiber-rich. Examples of such foods include fruits, vegetables, legumes and whole grains. Most dietary fiber in fruits and vegetables is located in the peel, skin or stalk of the food item, such as the peel of an apple or the skin of a potato.
All whole, unprocessed fruits offer dietary fiber but those particularly fiber-rich include dried fruits (such as prunes), berries (such as raspberries and blackberries), peaches, pears and apples. Fiber-rich vegetables and legumes include all beans (kidney, black, pinto and garbanzo), broccoli, potatoes, squash, lentils and peas. The Recommended Daily Value (DV) for dietary fiber is 14 g per 1,000 calories or approximately 25 g daily for most people. These foods are rich in soluble fiber, which appears to gently ease constipation in people suffering from IBS constipation.
The Importance of Water
Eating a fiber-rich diet without drinking enough fluids is its own recipe for constipation. Fiber-rich foods, such as starches, expand in water when cooked. The same thing happens in the digestive system. Fluids are necessary to allow fiber to expand, softening stools and adding bulk so that they can easily pass through the colon and out of the body. The general recommendation for water intake is eight 8-oz. glasses daily, however, other beverages, such as tea, juice and milk, count toward daily fluid needs. If you currently consume a low fiber diet and do not drink enough fluids, increase your consumption slowly. As you increase your intake of both dietary fiber and water, you may feel bloated at first. These symptoms should subside after a few weeks.
References
- Diet in the Irritable Bowel Syndrome; Journal of Clinical Gastroenterology; M.H. Floch and R. Narayan; July 2002.
- 2008 Clinical Approach to Irritable Bowel Syndrome; Minerva Gastroenterologica E Dietologica; M. Astegiano, R. Pellicano, C. Sguazzini, et al; September 2008.
