IBS, or irritable bowel syndrome, is a chronic digestive disorder that causes abdominal pain, bloating, gas, diarrhea and/or constipation. A nutritious diet based on fiber-rich foods may help relieve IBS symptoms, according to the University of Maryland Medical Center. Soluble fiber, which dissolves in water and forms a gel-like substance, is associated with improved cholesterol and glucose levels. Soluble fiber may also help improve digestive wellness and alleviate IBS symptoms. For best results, seek guidance from a qualified healthcare professional.
Fruits
Fruits provide valuable amounts of soluble fiber. Of the daily recommended intake of fiber--21 to 25 g per day for women, and 30 to 38 g for men-- a cup of fresh raspberries contributes 8 g. One medium-size pear, with skin, provides 5.5 g of fiber, and an unpeeled, medium-size apple supplies 4.4 g. Other fruits rich in soluble fiber include strawberries, blueberries, cherries, bananas, citrus fruits, dried figs, prunes and raisins. Incorporate a variety of colorful fruits into your diet regularly to reap plentiful antioxidants, which help protect your body from infections and disease. Select whole, fresh fruits over fruit juices, which contain less fiber and more natural sugars. Canned fruit, stored in natural juices, frozen fruits and dried fruits provide secondary options.
Oats
Oats are whole grains that provide rich amounts of nutrients, such as iron, magnesium and thiamine. Oats are also valuable sources of fiber, providing more soluble fiber per serving than any other grain, according to the American Heart Association. One cup of cooked instant or old-fashioned oatmeal provides 4 g of soluble fiber. Other fiber-rich foods containing oats include oat bran cereals, steel-cut oatmeal, oatmeal cookies and multi-grain breads that have oats as a primary, or top-listed, ingredient. Oats also serve as a valuable carbohydrate source for people with wheat or gluten sensitivities, which can trigger IBS symptoms, according to the University of Maryland Medical Center. Enjoy oats regularly for optimum digestive and wellness benefits.
Legumes
Legumes are podded vegetables that contain significant amounts of protein; nutrients, such as iron and zinc; and soluble fiber. One cup of cooked split peas, lentils or black beans provides 15 to 16.5 g of soluble fiber. Additional fiber-rich legumes include lima beans, garbanzo beans, vegetarian baked beans and peas. Vegetarian chili, hummus, chilled bean salad, dal (Indian-style lentils), black bean or split-pea soup, edamame and vegetarian burgers are all fiber-rich dishes made with legumes. You can also add legumes easily to vegetable salads, casseroles, burritos and tacos and shepherd's pie.
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