IBS, or irritable bowel syndrome, is a functional gastrointestinal disorder commonly affecting 12 to 22 percent of people globally. While the cause of IBS is not well understood, a 2008 study from BMC Complementary and Alternative Medicine indicates that IBS sufferers may have an increased inflammatory response within the intestinal immune system brought about from certain cytokines. Certain foods act as triggers to these cytokines, and they vary from person to person. Triggers include large meals, high-fat foods, dairy products and gas-producing foods such as broccoli, cauliflower, cabbage, beans and carbonated drinks. Symptoms of IBS can be acute or chronic and include cramping, bloating, abdominal pain, constipation and diarrhea.
Insoluble Fiber
Fiber aids digestion by helping to regulate bowel function and maintain bowel integrity and health. It also helps lower cholesterol levels, control blood sugar levels and aid in weight loss. Fiber is a substance found in plants and is divided into two categories, insoluble and soluble. Insoluble fiber does not dissolve in water and increases stool bulk, which may be helpful in reducing constipation. This type of fiber is found in foods such as cereals and grains including wheat bran, barley, millet and whole-grain bread along with nuts and seeds and beans and lentils. Fruits including apples, cherries, melons, pineapple and berries and vegetables such as parsnips, turnips, cabbage, cauliflower, celery, cucumbers, eggplant and leafy greens provide insoluble fiber.
Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance in the small intestine and delays the absorption of nutrients. This type of fiber includes gums, pectin and beta-glucans found in apples, oats, prunes, pears, peas, beans, barley, mushrooms, psyllium, citrus fruits, chia seeds, ground flax seeds, beans and lentils. A 2002 study from the American Academy of Family Physicians indicates that insoluble fiber increased bloating, abdominal cramping and overall pain in IBS sufferers compared to soluble fiber.
Fiber Content of Foods
Many plant foods contain both soluble and insoluble fiber. Wheat bran, cereal grains and vegetables are higher in insoluble fiber, whereas beans, lentils, oat bran, fruits, nuts and seeds tend to be higher in soluble fiber.
To increase your intake of soluble fiber, choose oatmeal for breakfast with fruits and nuts, lentil, bean or barley soup for lunch, granola with oats, fruits and nuts for a snack, and add cooked vegetables such as green beans, yams, mushrooms or carrots to stir-fries or casseroles for dinner. Add fruit to smoothies or baked goods.
Recommendations
When increasing fiber, it's important to start small and slowly increase fiber-containing foods into your diet. Increasing fiber too fast can result in cramping, gas or bloating. When increasing fiber-rich foods into your diet, it's important to consume adequate fluids, as the fiber will absorb water from within the digestive tract.
The American Dietetic Association recommends 20 to 35 g of fiber a day from a variety of foods. Overall, to help manage IBS, identify foods that may trigger a flare-up, eat small, frequent meals rather than large meals, drink plenty of fluids, chew food thoroughly, consume fiber-rich foods and minimize stress.
References
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- American Dietetic Association: Irritable Bowel Syndrome
- "American Family Physician"; Management of Irritalble Syndrome; Anthony J. Viera, et al.; November 2002
- "BMC Complementary and Alternative Medicine"; Complementary and Alternative Medicine Use and Cost in Functional Bowel Disorders: A six month prospective study in a large HMO; Miranda AL van Tilburg, et al.; July 2008
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