Irritable Bowel Syndrome Message Boards | Re: Question regarding soluble fiber supplements

Hi there - You can go up to 15 grams a day of a soluble fiber supplement. There is actually no hard and fast rule for how much fiber someone should eat each day - the US generally recommends 25-35 grams/day total, and about 1/3 of that should be soluble. But this is a minimum, and there are entire countries where folks eat anywhere from 60-80 grams of fiber a day, and are all the healthier for it.

So, aim for the 15 grams of supplement a day (I'd make that your max dose) and then the foods you eat will be fiber in addition to that. I'd count the soluble fiber pills as a part of that 15 grams - the pills are only 1/2 gram fiber each, so it's not like taking a few them a day will add up to a lot of extra fiber anyway.

There's a whole page on the supplements, dosage, etc. here Soluble Fiber Supplements What's really most important is that you start with a low dose (actually, several divided doses each day), and then gradually increase. You do not want to go from zero soluble fiber supplement to 15 grams of a supplement a day - that will completely overwhelm your gut. Start with just a few grams per dose, and two-three doses per day, and then slowly work your way up.

The peppermint caps are really flexible in terms of use. Whereas the soluble fiber is best taken every day, several times a day, the pep caps can be taken every day or just as needed.

Most folks find them best taken in between meals, on an empty stomach, and a good 20-30 minutes before you'll eat. I actually find them most helpful taken right before a meal - for others, this can trigger reflux. So play around a bit here - try one on an empty stomach, then try one with a meal.

You can take 1-3 caps per day. If you take them regularly they should help prevent problems - especially pain, cramping, gas, and some bloating. If you're well-stabilized, you might want to treat them as an anti-spasmodic and just take when you feel a bit shaky or when you know you'll be under stress, or eating foods that aren't really safe. I take them every day when I'm stressed, when my period is due, or when I'm not eating totally safe (like at restaurants). Other than that I take just as needed. There's no right or wrong with the caps - experiment and find what works best for you.

- H

--------------------
Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!

Print Remind Me Notify Moderator