Irritable Bowel Syndrome Message Boards | Re: Potatoes and constipation

If you want to eat really healthily, it's quite difficult to just get enough SF from food I find. One meal should ideally contain equal amounts of SF and IF as Syl said and here is a list indicating what foodstuff includes how much SF and IF:

http://huhs.harvard.edu/assets/file/ourservices/service_nutrition_fiber.pdf

you can just make up for the difference with a SF supplement (like Heather's SFS or Benefiber (without inulin) which I buy here in the UK)

wholegrains are particularly symptom-inducing I find, so I never eat brown rice/wheatbran/wholemeal bread/quinoa/millet or things like that. but I do eat veggies and fruits that have an excess of IF and I just take a SFS.

another caveat for that harvard link is that bananas and beans will have more SF due to the functional fibre they contain.

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now: stable through EFI+FODMAP dieting (no lactose/no fructose/some fructans and some polyols)

before: IBS-D(pseudo-diarrhoea), bloating, often unbearable pain esp from too much fat: Apr 2007- Dec 2010

FODMAPs: http://www.todaysdietitian.com/newarchives/072710p30.shtml

[I've tried VSL#3 -> I could tolerate v good amounts of IF (even with less SF), it worked great (but overall I find it too expensive)]

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