Irritable Bowel Syndrome Message Boards

The daily recommended allowance for dietary fibre (i.e. IF, SF and resistant starches) is 20-30 grams/day. (NOTE: resistant starches act like SF). This is equivalent to about 10-15 teaspoons of fibre. There is no recommended amount for the individual types of fibre.

Many IBS-D suffers report that they cannot handle alot of IF. I am predominantly IBS-D and I try to keep my SF intake equal to or less than the amount of IF. I definitely cannot eat any bran cereals. I find that when my IF is too high gas, bloating and D can return.

Remember that even if you peel your fruits and veggies you are still getting a considerable amount of IF. For example, a peeled medium sized apple contains about 2 grams of dietary fibre (0.3 grams SF and 1.8 IF) and an unpeeled medium size apple contains about 2.8 grams of dietary fibre (0.3 grams SF and 2.5 grams IF). Similarly, a peeled potato contains about 2 grams of dietary fibre (0.5 SF and 1.5 IF) while an unpeeld medium size potato contains about 5 grams of dietary fibre (1.2 grams SF and 3.8 IF). In addition cooked cool potatoes are also high in resistant starches which can add about 2-3 grams of equivalent SF.

Generally speaking increase your IF as high as you can handle while making sure your total dietary fibre intake is 20-30 grams/day. Good luck

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