Dietary Fiber
Dietary fiber can affect symptoms in irritable bowel syndrome (IBS) – for better or for worse. For some it may help to add fiber and for others it may help to reduce fiber. It is likely that many persons with IBS will benefit from some adjustment in their fiber intake.
The type of fiber – either soluble (in water) or insoluble – can make a difference. Soluble fiber dissolves in water and forms a gel when water is added to it. Insoluble fiber absorbs liquid and adds bulk to stool.
If you find that fiber is gas producing or seems to be a problem that causes you to feel bloating or pain, it is usually insoluble fiber (mainly found in cereals or whole grains) that is the problem. Soluble fiber, mainly found in vegetables and fruits, is less likely to be a problem.
When adding fiber to the diet, it is best to do so slowly over a period of weeks. If gas or distention occur, try reducing the dose of fiber and reducing consumption of gas-producing foods, such as beans, cabbage, legumes (e.g., peas, peanuts, soybeans), apples, grapes, and raisins.
A physician or registered dietitian can provide individual advice on dietary fiber consumption. Experiment with fresh foods. Here are a few practical tips for adding fiber to your diet.
Vegetables
- Cook in microwave to save time and nutrients
- Cook only until tender-crisp to retain taste and nutrients
Beans
- Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water
Fruit
- Snack on fruit anytime, anywhere
- Leave peelings on fruit whenever possible
- Use fresh and dried fruit in muffins, pancakes, quick breads, and on top of frozen yogurt
How much Fiber?
The National Academy of Sciences' Institute of Medicine, gives the following daily recommendations for adults: 38 grams for men and 25 grams for women 50 and younger; 30 grams for men and 21 grams for women 51 and older.
Sampling of dietary fiber content of vegetables and fruits (appx. g/serving)
Source: USDA National Nutrient Database for Standard Reference, Release 17
| Food | Serving Size | Grams of Fiber |
|---|---|---|
| Beans (navy), cooked | 1/2 cup | 9.5 |
| Beans (pinto, black), cooked | 1/2 cup | 7.7 |
| Chickpeas (garbanzo beans), cooked | 1/2 cup | 6.2 |
| Lentils, cooked | 1/2 cup | 7.8 |
| Potato (with skin), baked | 1 potato | 4.4 |
| Peas (frozen), cooked | 1/2 cup | 4.4 |
| Mixed Veggies (frozen), cooked | 1/2 cup | 4.0 |
| Soybeans, cooked | 1/2 cup | 3.8 |
| Broccoli, cooked | 1/2 cup | 2.5 |
| Carrots, cooked | 1/2 cup | 2.3 |
| Carrots, raw | 1 carrot | 2.0 |
| Green beans, cooked | 1/2 cup | 2.0 |
| Sweet corn (on the cob), cooked | 1 ear | 1.8 |
| Vegetable soup (Progresso™) | 1 cup | 1.4 |
| Lettuce (romaine), raw | 1 cup | 1.2 |
| Lettuce (green leaf), raw | 1 cup | 0.7 |
| Celery, raw | 1 stalk | 0.6 |
| Food | Serving Size | Grams of Fiber |
|---|---|---|
| Raspberries (sweetened), frozen | 1/2 cup | 5.5 |
| Pears, raw | 1 pear | 5.1 |
| Raspberries, raw | 1/2 cup | 4.0 |
| Blackberries, raw | 1/2 cup | 3.8 |
| Apples (with skin), raw | 1 apple | 3.3 |
| Oranges, raw | 1 orange | 3.1 |
| Bananas, raw | 1 banana | 3.1 |
| Raisins (1 miniature box), seedless | 14 g | 0.6 |
| Pears, canned in syrup | 1/2 cup | 2.2 |
| Grapefruit (pink and red), raw | 1/2 grapefruit | 2.0 |
| Grapefruit (white), raw | 1/2 grapefruit | 1.3 |
| Orange juice (unsweetened), frozen concentrate | 6-fl-oz can | 1.7 |
| Applesauce (sweetened), canned | 1/2 cup | 1.5 |