top of page

People with IBS and fibre

pexels-mizuno-k-13334796.jpg

How are IBS and fibre linked?

Irritable Bowel Syndrome (IBS) is characterised by belly pain, abnormal bowel habits, bloating, and increased gas.[1] It’s a common gastrointestinal disorder that often finds relief through a simple yet powerful ally: fibre.[2] With 10-20% of the global adult population living with IBS,[3] adding more fibre into your everyday diet may change not just how you eat, but how you feel; keep in mind, too much fibre (30g per day is recommended for adults[4]) may also make people with IBS uncomfortable, just like when they don’t eat enough fibre.[5]

What types of fibre may help IBS?

Different types of fibre may be beneficial to people living with IBS. Specifically, long-chain, intermediate viscous, soluble, and moderately fermentable dietary fibre may help lower gas production.[6] Simply put, you may want to avoid foods with soluble fibre, like woody husks, skins, and stalks. Instead, eat fibre-rich foods like wholemeal-based flour products, oats, and linseeds.[7]

How will I feel after increasing my fibre?

Fibre is a powerhouse with many health benefits. Many people link fibre to regular digestive properties – significant to people living with IBS – but it’s important to remember that increasing fibre intake to the recommended daily amount can help lower blood cholesterol, improve glycaemic control, help with weight management,[8] lower blood pressure, and improve lactation.[9] Increasing your fibre daily will help with your overall health now and in the long run.

What should I eat that’s rich in fibre?

Keeping in mind that increasing soluble fibre-filled foods may assist with symptoms of IBS, eating foods with higher amounts of that type of fibre can be beneficial. To increase your daily fibre intake to a recommended amount, try food swaps and additions. For example, when making spaghetti bolognese, add more vegetables into the sauce; carrots are a tasty option.[10]

Flourish by embracing flour and fibre

There’s an intrinsic link between flour and fibre. In fact, according to Fab Flour, “all bread and flour products contain fibre – just in different amounts.”[11] Wholemeal has the highest amount, and is noted for being good for people living with IBS due to its soluble nature, with approximately 5g of fibre in two slices of bread. If you have seeded wholemeal, the fibre amount jumps to 11g for two slices.[12] Eating more flour- and fibre-filled foods can also be easy to find, as well as tasty, since approximately one-third of supermarket foods have flour as an ingredient.[13] How will you use flour and fibre in your IBS journey?

Disclaimer:

The information presented in this article is for informational purposes only and is not intended as medical advice. It has been compiled from various sources and is not the product of a registered healthcare professional, dietician, or nutritionist. For personalised guidance on dietary choices and health-related matters, it is strongly advised to consult with a registered healthcare professional, dietician, or nutritionist. Any actions taken based on the information provided in this article are at the reader's own discretion, and they should seek professional medical advice for their specific health conditions and dietary needs.

  1. Varney, Jane, and Jane Muir. Fiber in the Management of Irritable Bowel Syndrome (IBS). International Foundation for Gastrointestinal Disorders, 2021, https://iffgd.org/wp-content/uploads/129-Fiber-in-IBS.pdf. Accessed 2024.

  2. El-Salhy, Magdy, et al. “Dietary Fiber in Irritable Bowel Syndrome (Review).” International Journal of Molecular Medicine, vol. 40, no. 3, 19 July 2017, pp. 607–613, www.ncbi.nlm.nih.gov/pmc/articles/PMC5548066/#:~:text=Physicians%20(particularly%20those%20in%20the,meteorism%20(140%E2%80%93143, https://doi.org/10.3892/ijmm.2017.3072.

  3. El-Salhy, Magdy, et al. “Dietary Fiber in Irritable Bowel Syndrome (Review).” International Journal of Molecular Medicine, vol. 40, no. 3, 19 July 2017, pp. 607–613, www.ncbi.nlm.nih.gov/pmc/articles/PMC5548066/#:~:text=Physicians%20(particularly%20those%20in%20the,meteorism%20(140%E2%80%93143, https://doi.org/10.3892/ijmm.2017.3072.

  4. NHS. “How to Get More Fibre into Your Diet.” Nhs.uk, 13 July 2022, www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/.

  5. Varney, Jane, and Jane Muir. Fiber in the Management of Irritable Bowel Syndrome (IBS). International Foundation for Gastrointestinal Disorders, 2021, https://iffgd.org/wp-content/uploads/129-Fiber-in-IBS.pdf. Accessed 2024.

  6. El-Salhy, Magdy, et al. “Dietary Fiber in Irritable Bowel Syndrome (Review).” International Journal of Molecular Medicine, vol. 40, no. 3, 19 July 2017, pp. 607–613, www.ncbi.nlm.nih.gov/pmc/articles/PMC5548066/#:~:text=Physicians%20(particularly%20those%20in%20the,meteorism%20(140%E2%80%93143, https://doi.org/10.3892/ijmm.2017.3072.

  7. “Fibre.” Www.theibsnetwork.org, The IBS Network, www.theibsnetwork.org/diet/fibre/.

  8. El-Salhy, Magdy, et al. “Dietary Fiber in Irritable Bowel Syndrome (Review).” International Journal of Molecular Medicine, vol. 40, no. 3, 19 July 2017, pp. 607–613, www.ncbi.nlm.nih.gov/pmc/articles/PMC5548066/#:~:text=Physicians%20(particularly%20those%20in%20the,meteorism%20(140%E2%80%93143, https://doi.org/10.3892/ijmm.2017.3072.

  9. “Dietary Fiber – Is It Good for IBS?” Aboutibs.org, https://aboutibs.org/treatment/ibs-diet/dietary-fiber/. Adapted from an International Foundation for Gastrointestinal Disorders piece.

  10. British Dietetic Association. “Fibre.” Www.bda.uk.com, 2021, www.bda.uk.com/resource/fibre.html.

  11. “#FibreFebruary.” FAB Flour, https://fabflour.co.uk/fab-nutrition/fibre/fibrefebruary/.

  12. “#FibreFebruary.” FAB Flour, https://fabflour.co.uk/fab-nutrition/fibre/fibrefebruary/.

  13. “UK Flour Millers.” UK Flour Millers, www.ukflourmillers.org/.

bottom of page