Fiber Diet for IBS

A high-fiber diet may help eliminate constipation associated with irritable bowel syndrome, or IBS. This condition affects nearly 20 percent of adult Americans. IBS is a functional disorder that affects primarily the large intestine, or colon. Symptoms include diarrhea, constipation and bloating. There is no cure for the condition, though increased fiber may aid in relief. Additional benefits of a high-fiber diet include decreased cholesterol and risk of heart disease, reports MayoClinic.com.

Considerations

A high-fiber diet can either increase or decrease symptoms associated with IBS. Each IBS patient is affected by diet differently. Carefully monitor your condition when increasing fiber intake. Keep track of symptoms by using a food journal for about two to three weeks, suggests the International Foundation for Functional Gastrointestinal Disorders. Write down your diet, symptoms and additional factors such as stressors, amount of sleep and medications. Share your journal with your nutritionist or medical doctor to determine the effects of the high-fiber diet and other foods. A high-fiber diet will not eliminate diarrhea or bloating, only constipation.

Amount

According to MayoClinic.com, women should receive between 21 and 25 g of fiber per day and men should strive for 30 to 38 g. Most Americans only receive about 11 g of fiber daily, states AskDr.Sears.com. Signs you are taking too much fiber include diarrhea, frequent stools and abdominal cramps.

Time Frame

Slowly increase fiber over several weeks. Increasing fiber rapidly could cause abdominal cramps and diarrhea. Gas and bloating may also increase when consuming a high-fiber diet; however, these symptoms often decrease after several weeks.

Fiber-rich Foods

Fiber-rich foods include beans, fruits, vegetables and whole grains. Raspberries, pears and blackberries are fruits with the highest fiber content, ranging from around 4 to 8 g per serving. Split peas are a fiber powerhouse, containing nearly 16 g of fiber. Artichoke is a fiber-rich vegetable with 10 g of fiber. Don't forget to grab a handful of nuts such as almonds or pistachios. About 1 oz. of nuts contains 3 g of fiber. Nuts are also rich in healthy fats and omega-3 fatty acids.

Fiber Supplements

If you are unable to tolerate fiber-rich foods, consider taking a fiber supplement. Supplements are often mixed with water and consumed as a beverage. Examples include Metamucil or Citrucel. Fiber supplements are available over-the-counter. Don't forget to increase water consumption when taking a fiber supplement. Get approval from your medical professional before taking a fiber supplement.