Soluble fiber is a complex carbohydrate that your body can't absorb. Found in legumes, oats, barley, vegetables, fruit pectin and psyllium husks, soluble fiber forms a gel as it passes through the lower intestines, binding with waste to help your body excrete it faster. Soluble fiber may offer relief from irritable bowel syndrome because it softens stools while increasing their bulk, suggests MayoClinic.com.
Symptoms of IBS
Irritable bowel syndrome, also known as spastic colon or nervous stomach, occurs when the colon muscle contracts too often. Not life-threatening, nor linked to other colon diseases such as Crohn's disease or colon cancer, it can be uncomfortable or painful. Symptoms of IBS include excessive gas, abdominal cramping, constipation or diarrhea. IBS may be triggered by foods, emotional stress and medications. Basic changes in diet and exercise may help to control the symptoms of IBS.
Soluble vs. Insoluble Fiber
There are two types of fiber -- insoluble fiber, which does not dissolve in water, and soluble fiber, which does dissolve in water. If you suffer from IBS, you may want to avoid insoluble fiber, which can worsen the symptoms of IBS by increasing the water content, looseness and frequency of your bowel movements. On the other hand, soluble fiber regulates the digestive tract, preventing and relieving both constipation and diarrhea.
Foods High in Soluble Fiber
Soluble fiber is typically found in foods thought of as starches, rather than high "fiber" foods such as bran or leafy green vegetables.The Ask Dr. Sears website lists these foods as having the highest amount of soluble fiber, in order from most to least: oat bran, kidney beans, lentils, sweet potatoes, oranges, broccoli, pears, apples, barley and peas.
Fiber Supplements
Adding enough soluble fiber to your diet every day may be difficult. You may choose to add a soluble fiber supplement made from psyllium husk -- the most common source of plant fiber used in powdered commercially available supplements. Methylcellulose and guar gum are also used, as is the synthetic compound calcium polycarbophil. Make sure to drink plenty of water when adding extra fiber to your diet. You may have to try different brands of supplements to determine which one is right for you.
How Much Soluble Fiber Should You Add to Your Diet?
MayoClinic.com recommends that women under 50 years old consume 25 g of fiber daily; women over 50 need less -- 21 g a day. Men need more fiber than women, and those under 50 years old should try to consume 38 g a day; men over 50 need about 30 g daily. Start by adding more whole foods to your diet, which contain fiber and nutrients. If dietary changes alone don't help to relieve the symptoms of your IBS, then add a fiber supplement. Always consult your physician before adding a fiber supplement to your diet.
Member Comments