IBS Diet: Soluble Fiber and Insoluble Fiber Foods

Irritable bowel sydrome or IBS, is a group of symptoms than include abdominal pain and cramping, bloating, and chronic diarrhea or constipation or a combination of both. Researchers are unsure of the cause of IBS, but it may be that the muscles and nerves in the colon (large bowel) are extra sensitive, and muscles may contract too much when you eat a large mea,l or the nerves may react to the bowel being stretched. IBS does not damage the colon or cause other health problems, but can cause great discomfort, and can be a life-limiting inconvenience when you have to spend so much time in the bathroom!

Diet plays a large role in IBS flare-ups. Traditionally, IBS sufferers have been advised to add fiber to their diets and avoid certain foods that are known to be triggers. Foods high in fat (red meat, dairy products and egg yolks, and fried foods), alcohol, and caffeinated or carbonated beverages are generally discouraged for IBS patients.

To determine which foods you specifically need to avoid, it may help to keep a record of your eating habits. A journal of what you have eaten, how much, and any symptoms you have will help you to discover which foods are your particular triggers. You may discover that some foods will always produce a flare-up, or may only occasionally give you problems. By avoiding known triggers, you can keep your IBS under control and regain a normal life!

Plant foods contain two types of fiber: soluble and insoluble (no animal food contains fiber). Eating the right combinations of both types of fiber can provide a healthy diet while reducing flare-ups.

Soluble fibers will dissolve in liquid. These are commonly known as "starchy" foods. In the colon, these foods will absorb the water in your digestive system, soothe and regulate the digestive tract, and normalize your bowel function. Foods containing soluble fiber that are often recommended for an IBS diet include white rice, pasta and noodles, high-quality white bread, oatmeal, and potatoes.