Step 4: Get Your Good Sources of Fiber
For IBS sufferers, a diet that includes fiber is important because it addresses the colon in such a way that it actually reduces colonic spasms.
If IBS sufferers eat enough fiber, they will have softer bowel movements and they won’t have to strain.
Soluble fiber
When it comes to IBS symptoms, soluble fiber is best because it takes longer to leave the digestive tract.
Soluble fiber also benefits by improving elimination, preventing constipation, lowering cholesterol, reducing coronary heart disease and some types of cancers, and encouraging weight loss.
Some excellent food choices that include soluble fiber include barley, fresh fruit, lima beans, navy beans, peas, pinto beans, potatoes, psyllium, oat bran, and vegetables. Of all the grains, oats contain the most soluble fiber per portion than any other grain.
Insoluble fiber
Insoluble fiber exits the digestive tract almost in the same manner it enters it. Though insoluble fiber isn’t believed to lower cholesterol like soluble fiber does, it is still credited to reduce the risk of developing colon cancer. It also helps to regulate bowel movements, which benefits those who suffer with IBS complications.
Some excellent food choices that include insoluble fiber include apple skin, barley, beets, Brussels sprouts, cabbage, carrots, rice, wheat bran, wheat bread, and wheat cereals.
Fiber is so important that the FDA requires the information to be provided on nutrition labels. Health-wise consumers look for this information before they purchase wise food choices.
How much fiber is needed?
The American Heart Association recommends 20-35 grams of fiber (this is both soluble and insoluble fiber) on a daily basis, but it’s estimated most Americans only consume about 5-20 grams daily.
Easy ideas how to add more fiber to your daily diet
- Get five servings from fruits and vegetables, with the skin.
- Eat three servings of whole grain products.
- Add fruit to cereal or oatmeal.
- Top sandwiches or salads with black beans, corn, cucumbers, green peppers, lettuce, onions, sprouts, or tomatoes. Sprinkle with baked tortilla chips.
- Eat soups with beans, legumes, or vegetables.
- Eat popcorn.
Find additional ways to alleviate your symptoms of IBS here.
What if I do not like vegetables or any of the things that you suggested to help with treating my IBS. Is there anything else that I can do to help with it?
i’m wondering the same thing, I’m a super picky eater, and EVERYTHING I love is apparently not good for my IBS, so what do I do. I do enjoy Salads, but they have to have dressing, I like chicken, I like cucumbers, but thats about it for the go ahead and eat it list.
Hey Andrea, I love salads too! It really helps your digestive system (and your wallet) to simply make your own dressing… Just throw a little fresh lemon juice, olive oil, salt and pepper and parsley into a blender or food processor for ten seconds, and voila! Your own homemade salad dressing for about 30 cents, minus the MSG and fat in store-bought dressings.
As far as making salads more exciting and nutritious, just experiment! Try adding a sprinkle of flax seeds (good whether you’re dealing with IBS or not), fresh bean sprouts, or some juicy heirloom cherry tomatoes. Remember, taste buds change with time and usage, so even if you’ve never liked a particular food before, you might now! Or very soon.