Irritable bowel syndrome, usually referred to as IBS, is a gastrointestinal disorder in which individuals experience pain and cramping in the abdomen along with difficulties regulating bowel movements. Soluble fiber plays an important role in intestinal functioning by helping to regulate bowel movements. Soluble fiber is present in various foods, but also available as a supplement, which can help manage the symptoms of IBS.
Soluble Fiber
Fiber products are often produced as a powder, which can be added to liquid or food. However, some products have become available in capsule or chewable tablet form. Soluble fiber works in the gastrointestinal tract by pulling in water, and in doing so creates a gel in the intestines. This gel helps to slow digestion and control what nutrients get absorbed into the intestines. The gel keeps the intestines full, helping to control and prevent muscle spasms, and manages bowel movements by helping them move smoothly through the intestines. It is recommended that adult males under 50 consume 38 grams of fiber per day, while adult females under 5 should consume 25 grams per day. Men over 50 and women over 50 should consume 30 grams and 21 grams of fiber each day, respectively.
Role of Soluble Fiber in IBS
Ingesting soluble fiber can be useful in managing symptoms of IBS, including difficulties with constipation and moderate diarrhea, by regulating bowel movements. It can both prevent and minimize symptoms of abdominal spasms and difficulty with bowel movement regulation once triggered. It is recommended that individuals with IBS eat a diet full of soluble fiber foods, which include oatmeal, pasta, rice, potatoes, carrots, avocados, and bananas. However, soluble fiber supplements can help to complement the IBS sufferers dietary need for soluble fiber. Many fiber supplements contain additional filler ingredients or artificial sweeteners in the sugar-free versions. These can worsen the symptoms of IBS. It is recommended that if one type of fiber leads to increased symptoms, another type should be tried. Some individuals may benefit from using different preparations, powder or capsules, and using a variety of different fiber supplements.
Soluble Fiber Supplements
There are various types of soluble fiber supplements available. The type of fiber found in supplements like Metamucil is psyllium. This is the most common type of fiber and is thought to manage overall IBS symptoms and constipation. Metamucil contains approximately 3.4 grams of fiber per dose. Psyllium does contain the risk of additional gas and bloating, which may make it ineffective for certain individuals with IBS. The plant fiber found in Citrucel, another type of fiber supplement, is methylcellulose. It contains roughly 2 grams of fiber per dose. Benefiber contains wheat dextrin. It contains roughly 3 grams of fiber per dose. Other types of fiber supplements include acacia fiber and calcium polycarbophil, found in Fibercon.
Recommended Dosage
It is important to begin with a small dose, and over a few weeks, increase to the preferred dosage gradually, allowing the intestinal tract time to adjust to the change. The proposed dosage for soluble fiber powders is to begin with ½ to 1 teaspoon twice a day. Over the next few weeks, the dosage can be gradually increased to 2 to 4 tablespoons twice a day, which provides between 12 and 25 grams of fiber. It is most important to find the amount that provides maximum benefit for the individual; however, exceeding the dose recommended by the manufacturer should be done with caution and consultation with both the manufacturer and a physician.
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