Irritable Bowel Syndrome Message Boards | Re: Insoluble fiber question

Hi Erin

Sorry to hear you are having difficulties. Here are a couple of things you might consider.

The notion about fiber in foods has changed over the past decade. Some foods contain functional fibers i.e. they contain substances that act like fiber. For example, white rice contains a starch that when cooked and cooled is resistant to digestion. This functional fiber acts like a soluble fiber. Heating can change starches in these foods into functional fibers that act like soluble fiber.

You can read more about the new definition of fiber in this message.

All plant material contains some insoluble fiber unless it has been processed. Insoluble fiber gives strength to plant cell walls to maintain their structural integrity. One way to reduce the amount of insoluble fiber in fruits and vegetables hence change the ratio of soluble to insoluble fiber is to peel them. The skin contains a considerable amount of the insoluble fiber in these foods.

You are right. When you puree a fruit or vegetable you don't change the ratio of soluble to insoluble fiber. Some people, particularly those with IBS-C, find that if they finely grind foods containing higher amounts of insoluble fiber and eat them with additional soluble fiber they experience less difficulty. Other people, particularly those with IBS-D, have difficulties with insoluble fiber even using this approach.

Have you considered trying a soluble fiber supplements containing polycarbophil? It unfermentable by bacteria in the colon thus producing little or no gas. It sold under the brand names Equalactin, Konsyl Fiber, Mitrolan and Polycarb.

The EFI diet requires some individual adjustments. You have to experiment to figure out what ratio of insoluble to soluble fiber you can handle. Generally speaking you need 25-35 grams of fiber per day and those with IBS-C may need considerably more. Also, it is important to remember the insoluble fiber from cereal grains are know to exacerbate symptoms. Best to avoid whole grain foods at all times.

I hope this helps a bit

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