One possible dietary fiber categorization, no hard claims, comments appreciated:
1. SOLUBLE FIBER (may help in IBS, may soften stool)
- beta-glucan: oats, or as a supplement
- galactomannans: guar gum (E412), carob bean gum (E410), fenugreek gum, tara gum (417) as food additives or supplements
- glucomannans: konjac gum (E425)
- other gums: acacia gum (gum Arabic, E414), karaya gum (E416), gum tragacanth (E413)
- mucilage: psyllium husk
- pectin: figs (slightly more IF than SF), and as a food additive (E440)
- polydextrose (E1200), a synthetic polysaccharide used as a food additive
- soluble fiber in seaweeds: alginate (E400-E404), agar-agar (E406), carrageenan (E407), used as food additives
2. INSOLUBLE FIBER (may worsen IBS, but it stimulates peristalsis and softens stool, so it may help in non-IBS constipation)
- cellulose: fruit skins, wheat/oat bran, wholemeal bread, cabbage, Brussel's sprouts, legumes, nuts
- hemicellulose: psyllium husk, apples, cabbage, beans
- lignin: seed husks, edible seeds (in berries, tomatoes), cabbage, broccoli, apples
3. RESISTANT STARCHES (insoluble, fermentable fiber, but may help in diarrhea-predominant IBS)
- RS1: starches physically protected from digestion: in beans; flaxseed (IF>SF); brown rice(IF>SF, contains fructose, not good for fructose malabsorption)
- RS2: raw starches: green bananas (IF>SF, high-amylose corn or amylomaize)
- RS3: cooked and cooled starchy foods: in potatoes, white rice, pasta, noodles
- RS4: modified food starches (chemically changed starches used as "added fiber")
4. OLIGOSACCHARIDES (soluble fiber, but may worsen IBS)
- fructooligosaccharides (FOS) used as "added fiber" or sweeteners in commercial foods, or naturally occurring in Jerusalem artichokes, chicory roots, onions, shallots, garlic. INULIN is a fructose polysaccharide, acts much as FOS.
- galactooligosaccharides (GOS):
- - raffinose and stachyose (legumes, cabbage family: cabbage, broccoli, Brussel's sprouts, cauliflower; asparagus, whole grains)
- - synthetic GOS used as "added fiber" in infant formula and other commercial foods)
Question: What is your experience with barley, figs, green bananas and psyllium husk?
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I don't have IBS.
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Types of dietary fiber
