Therefore, psyllium is immensely beneficial in all types of IBS as it has a bowel-regulatory effect (beneficial effects in both constipation and diarrhea). Rest of the fibers have mixed (benefits plus harmful) effects in IBS.
Several studies have found that soluble fiber (including psyllium) helps relieve some symptoms of IBS, such as diarrhea and constipation. Other studies, however, have found mixed results. Studies and clinical reports suggest that psyllium may make you feel fuller and reduce hunger cravings.
For individuals with constipation-predominant IBS, a soluble fiber supplement (Metamucil or others containing psyllium) can be helpful. Large amounts of fiber can hinder the absorption of medications, so take your medications one to two hours before the fiber supplement.
It has been shown to help normalize stools and reduce IBS symptoms . As a dietitian I recommended pure psyllium husk powder mixed with a little cranberry juice, lactose-free milk, or low FODMAP milk alternative such almond, rice, or lactose-free milk. It thickens up quickly so be ready to drink soon after mixing.
Fiber supplementation, particularly psyllium, is both safe and effective in improving IBS symptoms globally. Dietary fiber also has other health benefits, such as lowering blood cholesterol levels, improving glycemic control and body weight management.
It is concluded that the optimum dose of ispaghula husk in irritable bowel syndrome is 20 g per day. There is some correlation between the increase in stool weight and the improvement in symptom score but the whole gut transit time remains unchanged despite alterations in stool weight and patients' symptoms.
Unlike the other laxatives, psyllium is safe and gentle enough to use every day.
The best fiber supplements for IBS are those that are low in fermentable carbohydrates, such as psyllium husk, methylcellulose, and wheat dextrin. These types of fiber have been shown to improve stool consistency and frequency without exacerbating symptoms.
Using psyllium husk
When you take your evening dose you'll need to make sure you wait an hour before you go to bed – if you go to sleep too soon, this can cause a blockage in the gut. An easy habit to get into is to have Fybogel after you've eaten breakfast, and after you've eaten dinner.
Consuming psyllium husk in the morning can help to regulate the digestive system and prevent constipation throughout the day. Taking psyllium husk at night may be beneficial for those who want to promote regular bowel movements during the night.
How long does psyllium husk take to work? It can take two to three days to see improvements in bowel activity. However, some people prefer this more gradual laxative action because it initiates a steadier improvement in constipation symptoms than stimulant laxatives.
☝Psyllium mainly supports gut microbiome health by encouraging healthy bowel movements. It is only mildly fermented by gut bacteria.
There are many things you can do to manage IBS symptoms. Heat, tea, relaxation, keeping track of symptoms, and eating a low-FODMAP diet can all help.
Eating fiber-rich foods can help prevent constipation, help you stay full longer, and lead to easier bowel movement — but not for everyone. Fiber can actually create problems for people with irritable bowel syndrome, also known as IBS.
Nowadays the recommended advice for IBS is to avoid insoluble fibre, woody husks, skins, stalks, etc, but to choose instead more gentle sources of soluble fibre, such as whole grains, oats, or linseeds or ispaghula husk (Fybogel).
Probiotics have been shown to improve overall stool frequency, gut transit time, and stool consistency [38]. Bacillus coagulans strain LBSC (DSM17654) has been shown to be efficacious in alleviating IBS symptoms such as bloating, abdominal pain, constipation, diarrhea, nausea, vomiting, and stomach rumbling.
This means people with IBS can safely consume a serving of medium-sized firm yellow or green bananas daily without triggering gastrointestinal symptoms. However, ripe bananas, which have higher levels of fermentable carbohydrates called fructans, can trigger IBS symptoms in some people.
Fiber pill supplements or a powder mixture that contains psyllium (like Metamucil) can help some people with IBS control their diarrhea. “Some individuals may use a fiber preparation, which some people find useful to bind and increase the bulk of the stool for those who have diarrhea,” recommends Gilinsky.
While we are required to add a Prop 65 warning label to some of our products containing Psyllium Husk, the minuscule 0.5 mcg of lead is naturally present in the Psyllium Husk ingredient—NOT added through ingredient processing or manufacturing practices.
Side effects that usually do not require medical attention (report to your care team if they continue or are bothersome): Bloating. Diarrhea. Gas.
Vomiting, severe stomach pain, rectal bleeding or constipation that lasts longer than seven days are potentially serious side effects of taking too much psyllium husk. If you experience these symptoms, talk to your physician immediately.