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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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How Does Fibre Affect IBS?

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert Leave a Comment

Table of Contents

  • Introduction
  • How Much Fibre Should I Eat For IBS?
  • Should I Follow a Low Fibre Diet for IBS?
  • What Types of Fibre Are Good For IBS?
  • Ispaghula Husk / Psyllium
  • Linseed / Flaxseed
  • Wheat Bran
  • Should I Take Fibre Supplements For IBS?
  • Can Fibre Make IBS Worse?
  • Take Home Message

Introduction

Do you find that fibre makes your IBS symptoms worse?

You may have been told by your doctor to eat more fibre, but you will probably find that this can worsen your symptoms.

So what are you supposed to do? Avoid fibre? Eat an unhealthy diet to save your IBS? You may be confused as to why your doctor has given you this advice and yet it has not worked. Perhaps you are not ‘doing it right.’ Or maybe you are having too much fibre?

In this article, I will explain to you why fibre makes IBS symptoms worse. And, what type of fibre you can have safely to ensure your diet is healthy without IBS symptoms.

fibre and IBS

How Much Fibre Should I Eat For IBS?

Whilst we know that fibre helps to regulate our bowels, it can also trigger IBS symptoms

There is currently no evidence to support a specific level of fibre for those with IBS. So, I always recommend that you aim for the same as the general population: 30g /day (1 , 2).

Should I Follow a Low Fibre Diet for IBS?

It can be easy to think that you should just avoid all fibre to help your IBS. But, please do not avoid all fibre!

Fibre provides many benefits for your gut health such as bulking your stool and improving the time it takes to move through your gut. Fibre also produces by-products when it is broken down by bacteria in your large bowel. These by-products affect your gut microbiota, immune system and neuroendocrine system (4). It has also been linked to a reduce risk of colon cancer (3).

In addition to gut health, eating 30g of fibre a day has been shown to reduce your risk of conditions such as heart disease and diabetes (3).

So, continue to eat a good level of fibre if you are doing so already. If you are not, increase to 30g / day. Just make sure you do this slowly to allow your gut time to adjust. It is also important to ensure that you drink enough fluid.

What Types of Fibre Are Good For IBS?

You may have been told to increase your soluble fibre intake. But this is no longer accurate advice.

Fibre used to be split simply into 2 groups: soluble and non-soluble. However, we now know that within these groups, there are huge varieties of fibre types. Each type of fibre will provide different benefits and affects to the body.

For example, oligosaccharides are a type of short-chain, soluble, fermentable carbohydrate. These can be broken down by your gut bacteria, creating gas (4). So, typically not good for those with IBS.

Compare this to long-chain, intermediate viscous, soluble and moderately fermentable fibre such as psyllium. This fibre has only a very small gas production (4).

Ispaghula Husk / Psyllium

This fibre is good for those with mild / moderate IBS constipation predominant. It is recommended that you start using this fibre from a low dose and work your way up slowly (5).

Ispaghula husk has been shown to improve IBS symptoms more than a placebo supplement (4). 4g of psyllium a day for 12 weeks has been shown to significantly reduce symptom severity in IBS (6).

Linseed / Flaxseed

Both ground and whole linseed (flaxseed) are good for those with IBS – C. Studies show that take 6-25g/day can help with constipation, abdominal discomfort and bloating over 3 months (9).
You should start with 4-12g/day and work your way up to 25g/day (1 tablespoon – 12g) (2).

Linseed works by absorbing fluid to create a gel. It is therefore important that you take 100mls of fluid with each tablespoon of linseed (7). Please note, it may take up to 6 months to see a benefit in your symptoms (2).

Wheat Bran

I would advise against using wheat bran as a supplement for IBS. In one study, it was shown to have no benefit and in another, it was shown to worsen IBS pain (6, 8).

As per the British Dietetic Association advice, do not increase your wheat bran intake above your normal day to day diet (2).

Should I Take Fibre Supplements For IBS?

The idea of being able to take and dietary supplement to solve a medical problem is amazing. It is easier than changing your diet which means that you will feel it is more achievable. But, do not jump to supplements straight away.

Can Fibre Make IBS Worse?

Fibre will not make IBS ‘worse.’ But, certain types of fibre or quantities may flare up symptoms. Everyone has different tolerance levels and it is important to find out yours.

FODMAPs – fermentable oligosaccharides, disaccharides, monosaccharides and polyols cause bloating, diarrhoea and stomach pain in those who have IBS. You can work through the low FODMAP diet process to pin-point which ones cause your symptoms and how much of them you can tolerate.

Take Home Message

Even if you have IBS, you should aim for 30g of fibre a day. However, where that fibre comes from is important. A diet high in FODMAPs can worsen symptoms, whilst other dietary fibre may help IBS symptoms.

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Filed Under: Dietary Advice (non Low FODMAP) Tagged With: fiber

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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the.ibsdietitian

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I would love to know - how does your work impact y I would love to know - how does your work impact your gut health?👇👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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😥 We spend a lot our lives at work and if you have IBS, this routine can be quite stressful. You may feel frustrated at the difficulties you face trying to thrive in the workplace and you may lack energy to achieve your absolute best. ​​​​​​​​
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😊  Instead of accepting that work needs be this anxiety triggering thing in your life - adopt the Take Control approach of making small, sustainable changes over time like 10 minutes of meditation per day or going for a walk in your lunch break. Small changes over time add up to = big results!​​​​​​​​
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Do you suffer from IBS-C? Comment below 👇 ​​​​​​​​​​​​​​​​
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😪 Constipation is a common symptom of IBS (IBS-C). Some of the symptoms include straining on the toilet, loose or hard stools, and abdominal pain (these are just a few!😪) Constipation can leave my clients feeling bloated, fatigued, suffering from lack of appetite and overall totally fed up!! ​​​​​​​​​​​​​​​​
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🎉 If you're tired of spending what feels like an eternity on the toilet, help is available. All of these tips are part of The Take Control 2.0 process, and can help you to manage your bloating and fatigue - allowing you to achieve ultimate symptom control!​​​​​​​​
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😬 Do you have a food intolerance? Comment below 😬 Do you have a food intolerance? Comment below.

😳 Despite the multiple tests out there claiming to diagnose food intolerances, you can't actually test for an intolerance 😅. This means many people are wasting 💰💰 and following restrictive diets unnecessarily.

🙏 If you have symptoms of an intolerance then 1/ go to your GP to have some routine tests to ensure the symptoms aren't coming from other conditions and then if these all come back negative adopt our Take Control approach of using the scientifically backed low FODMAP diet approach to identify your actual intolerances with a registered dietitian support.

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Can you relate? Comment below 👇 ​​​​​ Can you relate? Comment below 👇 ​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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😓 IBS feels like a continuous emotional rollercoaster. Yes there are physical IBS symptoms, but there are also many unseen struggles of IBS including social anxiety and loneliness. This can leave us feeling exhausted and not knowing where to turn to next. ​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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😊️ Instead of going through this alone, adopt the Take Control approach of community..​this could look like taking a step to reach out to a loved one that will you trust or joining an online group of other people with IBS who 'get it'. Doing this will make you feel seen when your IBS takes you for a ride. 
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🥳 Fed up of trying everything you can but nothing​​​​​​​​​​​​​​​​ seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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🥕🥗🍝 How to make tweaks to a traditional American diet to make it more Mediterranean.

🙏 The Mediterranean diet is the best diet for overall health and wellness. BUT you don't have to make huge changes to your current diet. This is pretty unsustainable and not needed. Instead, just make small swaps.

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Share this post to raise awareness! 🙏​​​​​​​​​​​​​​​​
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Having IBS can really take a toll on your mental​​​​​​​​​​​​​​​​
health. There is a higher prevalence of mental health related symptoms and disorders in IBS compared to those without IBS😔. ​​​​​​​​​​​​​​​​
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The good news is that there are multiple treatments​​​​​​​​​​​​​​​​
including medications, CBT, clinical hypnotherapy and​​​​​​​​ mindfulness that have been shown to be of benefit to​​​​​​​​ those with IBS! The Take Control Approach 2.0  focuses on every aspect of lifestyle - including mindfulness and meditation!​​​​​​​​
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For anyone struggling out there with either gastrointestinal symptoms or psychological symptoms check in with a health professional. Whether it be your regular psychologist, dietitian or doctor, there is support available for you. ​​​​​​​​​​​​​​​​
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😢 The question I often get asked by many of my 😢 The question I often get asked by many of my clients is ‘where do I start’. Misinformation about IBS is rampant on social media and can often leave us feeling confused and overwhelmed about what is actually best to help manage our IBS and where we should start making changes.​​​​​​​​​​​​​​​​
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🙌 In the Take Control Approach 2.0 focuses on research proven advice around the 4 pillars of IBS management - sleep, movement, nutrition and diet. By following research based advice that you can trust, you can start to see improvements and feel like you again. ​​​​​​​​
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😬 Anyone relate? 💩 Many people I talkt to a 😬 Anyone relate?

💩 Many people I talkt to are trying to manage their IBS through restriction. The irony being that even with avoiding multiple foods, they still have symptoms.

🙏 Whilst you may have some food intolerances, it shouldn't be multiple. A restrictive diet will worsen your gut health. Instead of avoiding multiple foods and Still having symptoms adopt the Take Control approach of following the low FODMAP diet to identify specific food triggers and tolerance levels.

❤️ Don't forget to download your free IBS morning routine -  link in bio.

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📰Check out my interview contributions in @cosmo 📰Check out my interview contributions in @cosmopolitanuk

🧅🍹🍎 Whilst this article points out 10 common IBS triggers, it's important to note that everyone will have different tolerance levels and there is no 1 cookie cutter diet for people with IBS.

🙏 To find out your intolerances it is important to work through the low FODMAP process which will give you specific answers.

👀 Read the full article https://www.cosmopolitan.com/uk/body/diet-nutrition/a13057878/foods-to-avoid-ibs/

#theibsdietitian #irritablebowelsyndrome #takecontrol
Late to the Avatar bandwagon 😅. Have you tried Late to the Avatar bandwagon 😅.

Have you tried the new Lensa app? What did you think?
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👉Anyone else feel like they just can't catch a break from IBS for just one minute? IBS is a debilitating condition that can impact so many aspects of your life, the big and the small things - they can all be a struggle when you have IBS!​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
👍 But what if you could fully understand your IBS so you were able to identify your triggers AND improve your gut health so it was less sensitive? This would allow you to get on with tasks big or small without feeling overwhelmed. The Take Control 2.0 approach allows you to look at all aspects of your life to give you back control of your life!​​​​​​​​
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🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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Can you add anymore? Comment below👇 ​​​​​​​​​​​​​​​​
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😪 When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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🤩 Life should not have to be this challenging! ​​​​​​​​Using the Take Control 2.0 approach can allow you to discover foods and drinks which you can tolerate to improve your fibre intake - which is so important for gut health!​​​​​​​​
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🥳 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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📰 Check out my feature in @insider 🙋🏼‍ 📰 Check out my feature in @insider

🙋🏼‍♀️ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

💩 Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

✅ Swap your white carbs to brown
✅ Add 2 portions of fish per week - one should be oily like mackerel or salmon
✅ Eat the rainbow with fruit and veg
✅ Snack on nuts
✅ Switch your oil to olive oil

💩💩 What could you do this week to make your diet more in line with the Mediterranean diet? comment below 👇
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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🥵 We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
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🤔 In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 Can you relate to any of these comments? Let 🤔 Can you relate to any of these comments? Let me know below 👇 ​​​​​​​​
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😔 When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
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🙏 Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
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#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below 👇​​​​​​​​
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🤰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
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⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
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🎉 Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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WHAT WOULD YOU ADD? Comment below 👇 ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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😇 IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

⚖️ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

🙏🙏 If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment below👇👇​​​​​​​​​​​​​​​​​​
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😢. 

👉 Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
🤔 WHICH ONES DID YOU KNOW? Comment below 👇 ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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