Millions of individuals worldwide suffer from the common gastrointestinal ailment known as irritable bowel syndrome, or IBS. Constipation, diarrhoea, bloating, and abdominal pain are some of its symptoms. Because IBS is unexpected, it can be difficult to manage, but dietary changes—especially increasing fibre intake—are essential for reducing symptoms. This blog will explore the many forms of fibre, their significance in the treatment of IBS, and the ideal places to include them in your diet.
Plant-based foods contain fibre, a kind of carbohydrate that the body is unable to digest. By managing bowel motions, lowering constipation, and fostering gut health, it is essential for preserving digestive health. However, there is a complicated link between fibre and IBS. Fibre can help some people with their symptoms, but if it's not taken properly, it can cause discomfort for others.
Thus, treating IBS symptoms can be greatly impacted by knowing the different forms of fibre and selecting the appropriate sources.
Types of Fibre and Their Impact on IBS
Soluble fibre and insoluble fibre are the two primary forms of fibre. Depending on the individual's particular situation, each type has a different impact on the digestive tract and can either alleviate or worsen IBS symptoms.
1. Soluble Fibre
Soluble fibre slows down digestion by dissolving in water to create a gel-like material. People with IBS may benefit from this kind of fibre, particularly if they have diarrhoea. By assisting the intestines in absorbing extra water, soluble fibre helps to reduce diarrhoea and firm up stools.
- Advantages for IBS:
- Controls bowel motions.
- Lessens the frequency and severity of diarrhoea.
- Promotes easy digestion, which helps reduce bloating and pain in the abdomen.
- Best Sources of Soluble Fibre:
- Oats
- Psyllium husk
- Barley
- Apples
- Carrots
- Bananas
- Peas
- Sweet potatoes
2. Insoluble Fibre
By accelerating the passage of food through the digestive tract, insoluble fibre, which does not dissolve in water, increases stool volume and can alleviate constipation. However, insoluble fibre can worsen symptoms for certain IBS sufferers, particularly those who are prone to gas and bloating.
- Advantages for IBS (in certain situations):
- By giving the stool more volume, constipation is reduced.
- Encourages regular bowel motions.
- Top Sources of Insoluble Fibre:
- Whole grains (such as bran, brown rice, and whole wheat bread)
- Seeds and nuts
- Green beans, broccoli, and cabbage are examples of vegetables.
- Skins of fruits, like apple peels
How to Determine the Appropriate Fibre Balance for IBS
The secret to using fibre to treat IBS is balance. Both soluble and insoluble fibres offer distinct advantages, but it's crucial to adjust your fibre consumption according to the main IBS symptoms you experience (constipation, diarrhoea, or a combination of the two).
- For IBS with Diarrhoea (IBS-D): Pay more attention to soluble fibre. For instance, psyllium husk is a great supplement for IBS-D since it gives stool more volume and decreases the frequency of loose stools without producing too much gas or bloating.
- For IBS with Constipation (IBS-C): Both soluble and insoluble fibre can be gradually increased, but give preference to meals that are easy on the stomach, including oatmeal, ground flaxseeds, and cooked vegetables.
- For IBS with Mixed Symptoms (IBS-M): A mix of soluble and somewhat insoluble fibre may help treat IBS-M. Always introduce new fibre sources gradually to observe how your body reacts, but emphasize variety.
Advice for Supplementing Your Diet with Fibre
- Slowly increase your intake of fibre: Abrupt increases might result in cramping, gas, and bloating. Add foods high in fibre to your diet gradually, and give your body time to get used to it.
- Remain hydrated: Fibre is most effective when taken with enough water. To help with digestion and avoid constipation, try to consume eight glasses of water or more each day.
- Keep an eye on portion sizes: Pay attention to portion amounts, particularly when it comes to insoluble fibre. For instance, eating a lot of raw veggies may cause symptoms.
- Make cautious use of fibre supplements: Consider taking supplements like psyllium husk, which is easy on the stomach, if you have trouble getting enough fibre from your diet. Before beginning a supplement program, speak with your healthcare provider.
Conclusion
In summary, fibre is essential for controlling IBS, but symptom relief depends on finding the ideal ratio of soluble to insoluble fibre. You can promote improved digestion and enhance gut health by progressively increasing your consumption of fibre, selecting the appropriate sources, and drinking plenty of water. To create a fibre plan that works for your particular IBS situation, always speak with your healthcare physician.