Fiber and IBS

Have you also heard that if you have IBS, you should stay away from fiber? A low-fiber diet has long been the standard treatment for IBS, but newer research has shown that a calm stomach doesn’t result from excluding fiber. Choose the RIGHT type of fiber, and IBS symptoms will decrease!

What are fibers?

Fiber is a type of carbohydrate that is only found in plant-based foods, such as fruits, vegetables, legumes, nuts/seeds, and whole grains. Unlike other carbohydrates, fiber is not fully broken down during digestion and reaches the colon mostly intact. In the colon, our gut bacteria begin to feast on the fiber remnants, and during this process, some people may experience discomfort, such as gas and fluid imbalances. We all have different levels of sensitivity to how much fiber we can “tolerate” before discomfort occurs.

So why is it important to eat fiber, even if it causes stomach issues? Fiber has numerous health benefits. Besides being excellent food for our beneficial gut bacteria, fiber also contributes to good cardiovascular health, oral health, and helps in maintaining a healthy weight. It’s known that most Swedes currently consume too little fiber. The goal is to get 25-35 grams per day, but the average intake is only 17 grams. We need to become better fiber hunters! So, how much is approximately 30 grams of fiber? Here’s an example:

How do you consume fiber with IBS without experiencing stomach pain?

We with IBS know that it’s not easy to follow the usual dietary advice for increasing fiber intake. If we load up on whole grains and beans, our stomachs rebel! But don’t worry, there is a way to increase fiber intake even for those of us with sensitive stomachs. It’s all about choosing fiber sources that don’t cause too much trouble in the colon. Below, you’ll find a list of the 10 best fiber sources for those with IBS.

Top 10 fiber-rich low-FODMAP foods:

Oats
Edamame beans
Broccoli
Kiwi
Banana
Canned lentils
Kale
Psyllium seeds
Spelt bread (not whole grain)
Green beans (haricot verts)

Belly Balance digital treatment

What are you waiting for? Start hunting for fiber today! In the Belly Balance app, you’ll find a symptom diary, FODMAP lists, barcode scanner, recipes, weekly meal plans, and our digital IBS treatment.

Sofia Antonsson
Reg. Dietitian, Belly Balance

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Food and IBS

Vegetables and FODMAP

The fact is that many of us don’t eat enough vegetables. In Sweden, only about 2 out of 10 people eat enough vegetables per day, and it’s similar across the Western world. We should ideally eat AT LEAST 500 grams of vegetables and fruit EVERY day to feel good and get the nutrients and fiber we need.

Food and IBS

Food To Avoid

In recent years, several articles have emerged discussing whether we should consume gluten or not and whether it is gluten or FODMAPs that is the culprit for digestive issues. Some experts caution against eliminating gluten from the diet, while others argue that gluten itself can lead to a variety of symptoms and diseases, with digestive problems being just one of them.

IBS

Myths about IBS

There are several common myths about IBS. Unfortunately, these myths often do more harm than good. As we know, there are no quick fixes, but there are solutions that we know work. For us, the most important thing is that you feel your symptoms are reduced and less bothersome, and that’s the knowledge we share in our IBS treatment. So here, we want to debunk some common myths about IBS .