Insoluble Fiber and IBS

Irritable bowel syndrome is a chronic digestive condition characterized by abdominal cramps, bloating, gas and alternating bouts of diarrhea and constipation. Unlike other digestive conditions, irritable bowel syndrome does not cause any permanent damage to the colon, but it can be extremely uncomfortable. Following a certain diet and lifestyle may improve your symptoms and make it easier to live with irritable bowel syndrome.

Types of Fiber

Fiber, which is often referred to as roughage, is defined as the portion of plant food that your body is not able to digest or absorb. Fiber is separated into two types based on its action in your body. Soluble fiber dissolves in water and forms a gel-like substance that can help lower cholesterol levels. Soluble fiber is found in beans, apples, oats, carrots and barley.

Insoluble fiber is the type of fiber that can help improve the symptoms of irritable bowel syndrome. Insoluble fiber attracts water, so the presence of insoluble fiber in the digestive tract pulls water into your intestines. Insoluble fiber helps constipation by promoting the movement of the stool through the intestines. Insoluble fiber can also improve diarrhea by adding bulk to your stool so that it is not so loose. Foods that contain insoluble fiber include whole-wheat flour, nuts, vegetables and wheat bran.

Fiber Recommendations

Fiber recommendations differ based on age and sex. Men age 50 and younger with irritable bowel syndrome should aim to consume at least 38g of fiber on a daily basis, whereas women of the same age should aim to consume at least 25g of fiber. Men over the age of 50 with irritable bowel syndrome should try to eat at least 30g of fiber, and women of the same age should eat at least 21g.

When trying to improve the symptoms of irritable bowel syndrome, most of your fiber intake should come from foods that contain insoluble fiber. While soluble fiber also provides health benefits, it does not have as much of an impact on digestive health as insoluble fiber.

Supplements

MayoClinic.com says that increasing dietary fiber intake can make the symptoms of irritable bowel syndrome worse for some people. If this is the case, you may try to increase your fiber intake through the use of supplements, which are often more easily tolerated by the body than dietary fiber. Supplements are available in powdered form and tablet form.

Considerations

Whether you are increasing your fiber intake by adding fiber-rich foods or fiber supplements to your diet, it is important to increase your water intake as well. Water helps improve the actions of fiber. It is also important to increase your fiber intake gradually. If you are not used to consuming high amounts of fiber, it can worsen symptoms and increase gas, bloating and cramps.