How to Increase Dietary Fiber and Heal from Irritable Bowel Syndrome

Increasing fiber intake often helps IBS. Health experts now recommend increasing dietary intake to at least 20 to 35 grams per day. Increasing fiber is therefore one of the first recommendations for IBS patients, especially for those who have constipation. The United States has one of the lowest dietary fiber intakes per capita in the world. The average American only takes 13 grams of fiber per day. Instead of Fiber, you may want to try Triphala, a common Ayurvedic herbal formulation that is very useful in the healing of IBS.

Fiber is found in the cell walls of plant foods, such as whole-grain breads and cereals, beans and peas, and other fruits and vegetables. Fiber cannot be digested or absorbed into our bodies, so it does not provide calories, vitamins, or minerals. Several different types of fiber with different chemical structures and ability to dissolve in water have been identified, but it is most useful to think of fiber as soluble and insoluble. Both types of fiber are important for healthy digestive function.

Soluble Fiber - Use higher amounts
Soluble fiber disperses well in water and liquid and forms a soft gel in the digestive tract. It is not broken down until it reaches the colon, where its digestion and fermentation causes the production of gas. Examples of soluble fiber are oats, peas, and many types of fruit. Soluble fiber dissolves in water and is degraded by bacteria in your colon. This type of fiber is found in fruits, oats, barley, and some beans. Soluble fiber also increases stool volume and stool water content. It is believed that soluble fiber does this in a different manner than that done by insoluble fiber. Soluble fiber forms a gel in the intestines, which regulates the flow of waste material through the digestive tract. Soluble fiber slows stomach emptying time, delaying absorption of glucose from your blood stream and has been shown to lower cholesterol.