Fibre types that are less 'gas forming' may be tolerated better by people with IBS – this includes psyllium, linseeds, oats, sterculia and methylcellulose.
Other studies have shown that while consuming water-insoluble fiber does not improve IBS symptoms, consuming soluble fiber improves overall IBS symptoms (40,41).
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).
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.
You can ease your IBS symptoms by eating a balanced diet that is low in FODMAPs and saturated fat. These include lean meats, eggs, fatty fish, leafy greens, nuts, seeds, and fruits that are lower in sugar. Fermented foods may also be good for the gut flora in you have IBS. National Institutes of Health.
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.
Increase the amount of fibre in your diet, for example: cereals, e.g. All Bran®, Bran Flakes®, Weetabix®, muesli, fruit and vegetables and brown bread. You must however drink plenty of water: 1-1½ litres a day. Eat your meals slowly and chew food thoroughly.
If you have IBS, not eating enough fiber can make symptoms worse (such as constipation and abdominal pain); however, eating enough fiber can help to relieve symptoms. Eating enough fiber is easier than you think with a few small changes to your diet. Check food labels when buying bread and cereal products.
What serving size of blueberries can be classed as low FODMAP? A serving size of 28g (or 20 berries) is low in FODMAPs and should be more tolerable for the vast majority of those with IBS. Larger servings over 60g should be avoided as they will contain high amounts of Oligos-fructans.
Taking fiber supplements every day seems to be safe. Popular fiber supplements include inulin, psyllium (Metamucil, Konsyl, others) and methylcellulose (Citrucel). Fiber is good for the body. It helps the bowel work well and prevents constipation.
Studies and clinical trials have shown that active culture yogurt can help many people with IBS control symptoms, reduce pain, and have a better quality of life. Yogurt does not work for everyone with IBS, and it may be a poor choice if you are extremely sensitive to lactose.
Some of the best foods for IBS include: Eggs. Eggs are easy to digest and don't upset the colon. Also, they are a great source of protein as part of a weekly diet.
If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains live probiotics—bacteria that offer many health benefits, including for gut health. If you are lactose intolerant, you might still be able to enjoy Greek yogurt.
Probiotics have also proven beneficial in IBS patients by slowing down the transit time of the colon, reducing the average number of bowel movements per day, improving stool consistency, overall symptoms, and above all, the quality of life in these patients.
When considering psyllium husk vs Metamucil, psyllium is also considered to be gentler on the stomach than Metamucil. This is attributed to it not containing artificial ingredients. Some people also find that psyllium husk is more effective at relieving constipation and promoting regulating bowel movements.
Psyllium or psyllium husk (Metamucil) is an over-the-counter (OTC) fiber supplement that helps with occasional constipation.
Foods to Eat When You Have Diarrhea From IBS. The BRAT diet is often recommended to help bind loose or watery stools. 5 BRAT stands for bananas, rice, applesauce, and toast.
Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS. Some people may be able to tolerate more.
Standard white bread (made of wheat) has been tested by Monash and is low in FODMAPs for one slice (24g). Even though it contains wheat, it has been processed and does not contain enough fructans to cause symptoms for most people with IBS.