Irritable bowel syndrome or IBS, involves a variety of symptoms including bloating, gas, diarrhea, constipation, cramping and abdominal pain. Symptoms vary from person to person. Foods, which aggravate IBS also vary from person to person. Each person should identify trigger foods in an effort to reduce pain symptoms. A study in the 2004 "Alimentary Pharmacology & Therapeutics" indicates that soluble fiber is better for IBS sufferers than a placebo. Insoluble fiber was no better than a placebo in this study.
Oats, Rice and Psyllium Husk
Certain whole grains contain soluble fiber and IBS sufferers should consume them as long as they are not triggers that cause pain. Oats have the highest proportion of soluble fiber of any grain. A ¾-cup serving of cooked oat bran contains 2.0 g of soluble and 1/3 cup of dry oatmeal has 2 g. Another source of soluble fiber is cooked brown rice, which has 1.3 g in a ½-cup serving. Psyllium husk is very rich in soluble fiber as it contains 7.1 g in a 10-g serving.
Beans, Nuts, Seeds
Beans, nuts and seeds are good sources of soluble fiber. A 1/2 cup of lima beans contains 3.5 g, 1/2 cup of kidney beans has 2.9 g, soy beans have 2.3 g per 1/2 cup, almonds have 0.2 g per 20 g, cooked black beans have 2.4 g per 1/2 cup, cooked pinto beans have 1.9 g per 1/2 cup and flaxseed has 1.2 g of soluble fiber in a 10-g serving.
Fruits and Vegetables
Soluble fiber is found in fruit and vegetables as well. According to UCLA dining services, a medium-sized apple with the skin contains 1.0 g of soluble fiber, a small banana contains 0.4 g, three dried figs have 4.6 g, a small orange has 0.3 g, a medium pear has 1.0 g, and 1 cup of strawberries has 1 g. For vegetables, 1/2 cup of cooked broccoli has 1.0 g, 1/2 cup of cooked carrots has 1.0 g, and 1/2 cup of corn has 1.5 g of soluble fiber.
References
- RD411.com: Irritable Bowel Syndrome
- University of California at Los Angeles Dining Services: Facts of Fiber
- Health Hype.com: List of High Fiber Foods, Soluble and Insoluble Fiber Chart
- "Alimentary Pharmacology & Therapeutics"; Systematic Review: the Role of Different Types of Fibre in the Treatment of Irritable Bowel Syndrome; Bijerk, et. al; 2004
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