Increasing fiber intake often helps IBS. Health experts now recommend increasing dietary intake to at least 20 to 35 grams per day. Increasing fiber is therefore one of the first recommendations for IBS patients, especially for those who have constipation. The United States has one of the lowest dietary fiber intakes per capita in the world. The average American only takes 13 grams of fiber per day. Instead of Fiber, you may want to try Triphala, a common Ayurvedic herbal formulation that is very useful in the healing of IBS.
Fiber is found in the cell walls of plant foods, such as whole-grain breads and cereals, beans and peas, and other fruits and vegetables. Fiber cannot be digested or absorbed into our bodies, so it does not provide calories, vitamins, or minerals. Several different types of fiber with different chemical structures and ability to dissolve in water have been identified, but it is most useful to think of fiber as soluble and insoluble. Both types of fiber are important for healthy digestive function.
Soluble Fiber – Use higher amounts
Soluble fiber disperses well in water and liquid and forms a soft gel in the digestive tract. It is not broken down until it reaches the colon, where its digestion and fermentation causes the production of gas. Examples of soluble fiber are oats, peas, and many types of fruit. Soluble fiber dissolves in water and is degraded by bacteria in your colon. This type of fiber is found in fruits, oats, barley, and some beans. Soluble fiber also increases stool volume and stool water content. It is believed that soluble fiber does this in a different manner than that done by insoluble fiber. Soluble fiber forms a gel in the intestines, which regulates the flow of waste material through the digestive tract. Soluble fiber slows stomach emptying time, delaying absorption of glucose from your blood stream and has been shown to lower cholesterol.
Insoluble Fiber – Use lower amounts This type of fiber does not disperse in water and liquid and undergoes only minimal change as it passes through the digestive tract. Examples of insoluble fiber include wheat bran, whole grain breads, and many vegetables. Some with IBS report increased symptoms when taking insoluble fiber. Insoluble fiber doesn’t dissolve in water & passes through your digestive system largely unchanged. It is found in greatest amounts in cereals, stalks and peels of fruits, and vegetables. Insoluble fiber accelerates intestinal transit, increases fecal weight, slows starch hydrolysis, and delays glucose absorption. This means softer, larger feces. It also results in an increased frequency of defecation. As the feces move through your intestine they scour intestinal walls and remove waste matter.
HOW TO INCREASE DIETARY FIBER
You can easily increase dietary fiber by eating bran-containing cereals. Some with IBS report increased symptoms after eating bran cereal. If you don’t experience symptoms, it is important to read levels carefully because many products claiming to be rich in bran and fiber are actually not. Look for cereals that provide 4 to 5 grams per serving.
Add Fiber Gradually!
It is usually best to gradually increase fiber intake over the course of several weeks to reduce the chance of developing “gas,” cramping, bloating, and flatulence. Most people find that the symptoms caused by eating more dietary fiber gradually decline over the ensuing one to two months. Furthermore, the relief from constipation or diarrhea is an acceptable trade-off.
White flour is an extremely poor source of fiber. If you consume fewer products made from white flower and more wholegrain foods of all types along with more fruits and vegetables, you will be successful in increasing dietary fiber. However, the catch is that IBS patients report that white flower found in crackers and pasta can be easier to digest and cause fewer symptoms than whole grains. The rule is to remember that white flower won’t be a good source of fiber and to add fiber from other sources.
Drink Adequate Amounts of Water and Fluids!
When you increase fiber in your diet you must increase water consumption! It is important to take plenty of water and fluids when dietary fiber is increased.
TYPES OF FIBER SUPPLEMENTS
If you don’t take drink enough water when integrating fiber supplements, you can worsen symptoms of bloating and gas. Fiber absorbs water from the system.
*Organic Flax Seed Powder
Often recommended if you want a fiber supplement. High in dietary fiber, containing both soluble and insoluble fiber. It is one of nature’s richest sources of omega-3 essential fatty acids (1620 mg per serving). Flax seed powder has a delightful nutty taste and is a safe alternative to psyllium and other fiber supplements. It is free of sugars, soy, dairy, fillers, flavors, and preservatives. Flax seed powder has very low sodium content (refer to nutrition facts). With a potassium to sodium ratio of 23:1, Flax seed powder preserves nature’s balance of these crucial electrolytes.
*Psyllium
The husks of psyllium seeds, derived from grinding the seeds of a species of plantain (Plantago psyllium), are an excellent source of soluble as well as insoluble fiber. A good starting dose is 1 rounded teaspoon of the powder stirred (vigorously) into a glass of water or juice, followed by another glass of fluid.
Psyllium can cause constipation! It absorbs so much water, intestines can be stretched and if you don’t drink enough water, fecal matter can become impacted because the psyllium is pulling water from your body. Many clients report that they are better off with FLAX SEED POWDER.
*Methylcellulose
Methylcellulose (Cellulose Powder) is a semi synthetic insoluble fiber that does not undergo bacterial fermentation and breakdown. This may result in fewer problems with “gas” and flatulence.
IF GAS DEVELOPS
Remember to introduce fiber gradually as was discussed earlier. Try to remain optimistic that the symptoms may well diminish or disappear over the following month. You must drink water for fiber to work, or it will pull water from your body instead.
Some patients have a significant problem with abdominal bloating and flatulence when they increase the fiber content of their diet and do not seem to be able to adjust to the change. They may have an increased sensitivity to what is happening in the digestive tract. The gas released by the breakdown and fermentation of the complex carbohydrates of fiber causes distention of the colon that is perceived as discomfort, bloating, and pain. Furthermore, some people are more likely to produce gas than are others. Some products may be better tolerated than others.
Sources and Helpful Books: 1. Eating for IBS, www.eatingforibs.com by Heather VonVorous
2. The First Year – IBS, www.firstyearibs.com by Heather VonVorous
3. Irritable Bowel Syndrome & the Mind-Body/Brain-Gut Connection, by Dr. William B. Salt, III
4. Relief From IBS, by E. Shimberg
5. The Yeast Connection, by William G. Crook
6. The Yeast Connection Cookbook, by William G. Crook
