Insoluble Fiber & Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a functional gastrointestinal disorder. It primarily causes constipation or diarrhea. Other symptoms often exhibited include gas, bloating and cramping. Although the body needs some insoluble fiber, it can trigger IBS symptoms, so limiting insoluble fiber intake is advised in people suffering from IBS.

IBS

• IBS has three sub-types: diarrhea dominant, constipation dominant or a combination of both. There is no known cause for IBS. With it, the muscles lining the walls of the intestines contract stronger than usual and last longer than normal. Food is pushed through quicker, causing the symptoms. Diet and controlling stress are the most effective treatments for all types of IBS.

Insoluble Fiber

• Insoluble fiber is the type of fiber found in fruits, vegetables and grains that is unable to be broken down by the digestive system. Tough, coarse or stringy foods like celery, whole grains and corn contain insoluble fiber.

Digestion

• When the intestines are unable to fully break down a food, it creates gas. If you eat a large amount of insoluble fiber or eat it on an empty stomach, you will most likely experience an exaggerated intestinal response of bloating, cramping and/or diarrhea.

Prevention

• To prevent this type of side effect, eat smaller quantities of insoluble fiber at a time. Also, eat it with other foods that don't contain insoluble fiber. This will help calm the digestive reaction. People with IBS often find that relieving stress levels is helpful in easing symptoms. Relaxation techniques, biofeedback, counseling and deep breathing exercises have been found to ease stress.

Warning

• Adding fiber to the diet too quickly can result in bloating, cramping and diarrhea; this response will be more severe in individuals with IBS. Slowly increase the number of grams of fiber you eat a day to decrease these types of side effects.