Irritable Bowel Syndrome is a gastrointestinal disorder that affects the large intestine. It commonly causes constipation or diarrhea, abdominal pain, cramping and bloating. Although insoluble fiber is beneficial for the body, too much can trigger IBS symptoms. According to the Mayo Clinic, it may be beneficial to limit insoluble fiber intake when suffering from IBS.
Insoluble Fiber
Insoluble fiber is a GI tract stimulant. Plant-based foods are the only ones that are high in insoluble fiber -- animal foods contain no insoluble fibers. Insoluble fiber is found in fruits, vegetables and grains and is not easily broken down by the digestive system. Common sources of insoluble fiber include celery, whole grains, corn, and other tough or coarse foods. According to Help For IBS, you must include insoluble fiber in your diet for good health. However, it is important to eat sources within safe IBS dietary guidelines.
Digestive Processes
When the intestines cannot break down a food, gas is produced. Insoluble fiber cannot be broken down. Therefore, if you eat a large amount of insoluble fiber or eat it on an empty stomach, you may experience IBS symptoms like bloating, cramping, constipation or diarrhea. For this reason, those suffering from IBS should limit their insoluble fiber intake.
Preventing IBS Symptoms
To prevent painful abdominal cramping and bloating, Help For IBS recommends eating smaller quantities of fiber evenly throughout the day. Combining sources of insoluble fiber with other foods containing no insoluble fiber may also be beneficial.
High stress levels may aggravate IBS symptoms, so it may be helpful to reduce stress in your daily life. Counseling, deep breathing exercises and relaxation practices may help to ease high stress.
Emphasize Soluble Fiber
Soluble fiber may be more beneficial in preventing IBS symptoms than insoluble fiber. Soluble fiber cannot be digested by enzymes in the GI tract, so it passes through the body intact and may not trigger IBS symptoms. Soluble fiber is commonly found in rice, oatmeal, barley, potatoes, carrots, avocados, applesauce and bananas.
Sources of Insoluble Fiber Best Tolerated
According to Anne Collins, the most tolerated types of insoluble fiber include buckwheat, corn meal, quinoa, brown rice, oatmeal and barley. Beans and lentils can be beneficial if they are well-cooked or pureed prior to consumption. If beans are still difficult to digest, then lentils can replace them. Nuts can be better digested if ground first and combined with soluble-fiber-rich foods. If these foods still cause problems, Anne Collins suggests that focusing on soluble fiber foods like sweet potatoes, white bread and white rice.
