Irritable Bowel Syndrome Message Boards | Re: bloating and refined starches

Hi - I wouldn't take this as gospel. Bloating can actually be worse with insoluble fiber for IBS folks (and whole grains are in that category). There can also be big differences from person to person in terms of which grains (refined and unrefined both) are most and least tolerable. And for soluble fiber, the more you eat it and your gut adjusts, the less likely you'll have any bloating from it at all. Certain soluble fiber even increase the good gut flora in your body, which actively reduces bloating and gas, and soluble fiber would be in both refined and unrefined grains.

For general health, whole grains are more nutritious than refined grains. But for IBS folks, refined grains are almost always more tolerable and LESS likely to provoke symptoms, including bloating. The key is to use refined grains as your soluble fiber foundation so that you can carefully and safely add in whole grains for their nutritional benefits.

- Heather

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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!

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