Get enough fiber
If you suffer mainly from IBS-C, adding fiber to your diet can help regulate your bowel movements and reduce abdominal discomfort from constipation. There is a good chance you don’t get enough fiber, as most Americans eat less than half the suggested amounts of daily fiber. On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA recommends 25 grams a day for women and 38 grams a day for men up to age 50. Women and men age 50 or older should have 21 and 30 daily grams, respectively.
However, simply loading up on extra fiber is not the best move. You need to consume the right kind and in the right way. There are two different types of fiber: soluble and insoluble. Some foods contain just one type, while others contain both types. Here is a look at how they work in your digestive system.
Soluble fiber. When you eat soluble fiber, it attracts water in your stomach and turns into a gel-like substance. This slows digestion, which makes you feel “full” more quickly, and helps to soften stools. Softer stools can move more easily through the GI tract. Soluble fiber is found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Insoluble fiber. Unlike soluble fiber, insoluble fiber doesn’t dissolve in water. It stays intact as it moves through the GI tract. This adds bulk to stool, which helps prevent constipation. Insoluble fiber is found in wheat bran, whole grains, the skins of fruits and vegetables, popcorn, and dried fruit.
Your goal is to add high-fiber foods to each meal. However, be careful about eating a lot of fiber at once. Overdoing it can cause gas, bloating, diarrhea, and abdominal cramps as your gut bacteria try to process all the new fiber. These problems go away after a while as your digestive system gets used to the higher fiber levels, but you can avoid these issues by adding extra fiber gradually rather than all at once.
Ways to add fiber. Here are some additional tips that can help you make the transition to a higher-fiber diet.
- Eat a variety of fruits and vegetables daily. In general, one serving is asingle piece of fruit or a half-cup of raw fruits or vegetables, or a cup ofleafy greens.
- Include fruits, vegetables, or both with every meal. For instance, include fruit with breakfast and as a snack, and vegetables with lunch and dinner. Try to fill half your plate with vegetables and fruits at a typical meal.
- Eat more beans, lentils, and peas, which are healthy sources of protein and abundant fiber. You can include them either as plant-based protein in meatless dishes or as the starch side in place of grains.
- Rely on nuts, seeds, and fruit for snacks. Or add them to other items like yogurt, oatmeal, salads, and stir-fries.
- Replace refined grains like white rice with whole grains like brown rice, wild rice, or bulgur. For pasta, look for versions made from quinoa or pulses like chickpeas and lentils.
