Finding the right combination of high-fiber foods to regulate your bowel patterns can be a trial-and-error process if you have irritable bowel syndrome, or IBS. In IBS, abnormal muscle contractions in your large intestine, or colon, can interfere with normal bowel movements and result in constipation, diarrhea, or alternating episodes of both conditions. Soluble fiber is a form of plant matter that absorbs fluid from stools and gently stimulates bowel activity. Increasing the amount of soluble fiber in your diet may help you normalize the frequency and consistency of your bowel movements.
Types of Fiber
When you eat foods that contain soluble fiber, this plant-based material turns into a gel. During episodes of diarrhea, this gelatinous substance can add weight and bulk to your digestive wastes, slowing the loss of fluids and reducing the frequency of watery stools. Soluble fiber is found in a variety of healthy foods, including oatmeal, dried beans and lentils, apples, pears, bananas, citrus fruits and berries. Insoluble fiber is a rougher form of fiber that does not dissolve during digestion. This roughage promotes regular bowel activity by pushing digestive materials through your intestinal tract.
Fiber Intolerance
Although your body requires dietary fiber to maintain healthy digestion and prevent constipation, hemorrhoids or other conditions related to constipation, certain types of fiber may be difficult to tolerate if you have IBS. When you have gastrointestinal reactions to dietary fiber, insoluble fiber is probably the culprit, according to AboutIBS.org. The insoluble fiber in vegetables, fruits, whole grains, nuts and seeds may irritate your colon and trigger bowel spasms, which can provoke abdominal cramping, gas and bloating in people who have IBS. Because soluble fiber dissolves into a jellylike mass instead of passing through your system in its raw form, it may be gentler on your large intestine.
Increasing Fiber
If you're increasing the fiber in your diet to correct constipation or diarrhea, focus on fruits or vegetables that are high in soluble fiber such as apples, pears, bananas or oatmeal. Avoid gas-producing foods like beans, cabbage, cauliflower or onions until your body has adjusted to processing more fiber. Add fiber in small increments over a period of several weeks. According to the UMMC, you should aim for at least 25 to 30 g of fiber each day to regulate the frequency and consistency of your stools. Instead of eating large, high-fiber meals, including fiber in smaller meals or snacks may help you avoid abdominal pain, diarrhea or constipation. Drink at least eight 8 oz. glasses of water each day to help your digestive system process the added fiber.
Soluble Fiber Supplements
A soluble fiber supplement like psyllium husk and may regulate your bowel patterns if dietary changes don't correct your diarrhea or constipation. Psyllium husk and linseed are naturally high in soluble fiber, which can increase the bulk of your stools if you have diarrhea. These plant products contain gel-like, mucilaginous compounds that may speed up the transit of wastes through your digestive tract and provide lubrication when you are constipated. Consult your health-care provider about soluble fiber supplements and other measures you can take to regulate your bowel activity with IBS.
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