Dietary Fiber for IBS-D, -C, and -M, Part 2
Most plant-based food sources contain a combination of both insoluble and soluble fiber. However, some are richer in one type of fiber, and some contain close to equal amounts of each.
Benefits of fiber
For IBS-D, soluble fiber helps absorb fluid to relieve diarrhea; it forms a viscous gel that slows down digestion rate. For IBS-C, insoluble fiber provides a laxative effect that can help alleviate constipation. However, both types of fiber are needed in IBS-C because soluble fiber will help keep the stool moist and insoluble fiber will increase the rate of transit through the small intestine.
There are also additional health benefits of fiber, unrelated to normalizing bowel function. So, aiming for a mixture of both is good for the gut! Although a diet will naturally provide a combination of both types of fiber, it’s good to have a rough idea of how much insoluble and soluble fiber you’re eating.
Low FODMAP fiber options
If you are following a low FODMAP diet, there are plenty of options for you! The chart below pays careful attention to FODMAP considerations. While some foods should be avoided, certain higher FODMAP options can be consumed in appropriate portions. Don’t forget that the low FODMAP diet is used as an elimination diet. You’ll add a food back in one at a time to see which foods (and portions) you tolerate.
After adjusting to a higher fiber diet, you may find that some foods that used to cause you a lot of gas and bloating are now better tolerated. You may be able to slowly increase the limit. That’s a win all around! If you’re bloated, gassy, or struggling on a low FODMAP high fiber diet, work with a dietitian who can help you achieve the results you want.
IBS daily fiber intake
In the meantime, use the chart below to get a better sense of your daily fiber intake. You may want to track your meals and snacks for a few days to get a clear idea of how your portion of insoluble vs. soluble fiber foods compares.
*While looking at the low FODMAP diet considerations below, keep in mind that some people can tolerate specific types of FODMAPS. For example, you may be sensitive to fructose, but not to sorbitol.
| Food | Serving Size | Total Dietary Fiber per Serving (both soluble and insoluble) | Low FODMAP Considerations |
|---|---|---|---|
| Apple | 1 medium | 4.5 | Limit to 1 tablespoon granny smith; limit to 0.71 oz pink lady |
| Apricots | 2 average | 1.5 | Limit to 1 tablespoon |
| Avocado (Hass) | 1/2 medium | 4.5 | Limit to 1/8 whole avocado |
| Barley | 1/2 cup cooked | 3 | Limit to 1/8 cup |
| Black Beans | 3/4 cup cooked | 15 | Limit to 1/6 cup |
| Broccoli | 1/2 cup cooked | 2.5 | Limit to ¾ cup |
| Brussel Sprouts | 1/2 cup cooked | 2 | Limit to 2 sprouts |
| Cantaloupe | 1/2 cup cubed | 1 | Low FODMAP |
| Chia Seeds | 1 tablespoon | 3.5 | Limit to 2 tablespoons |
| Clementine | 2 | 2.5 | Low FODMAP |
| Dragon Fruit | 1 (3.5 oz) | 3 | Low FODMAP |
| Hazelnuts | 18 nuts | 3 | Limit to 10 nuts |
| Honey Dew | 1 cup, balls | 1.5 | Low FODMAP |
| Kidney Beans | 1/2 cup cooked | 5 | Avoid; High in fructans and GOS |
| Kiwis (seeds are more soluble sources) | 2 | 4 | Low FODMAP |
| Lentils | 1/2 cup cooked | 8 | Limit to ½ cup, canned |
| Lima Beans | 1/2 cup cooked | 6.5 | Limit to ¼ cup |
| Mission Fig | 2 | 2.5 | Avoid; high in fructans |
| Oats, regular or instant | 3/4 cup cooked | 3 | Limit to 1/2 cup uncooked |
| Orange | 1 medium | 3.5 | Low FODMAP |
| Papaya | 1 cup cubed | 1.5 | Low FODMAP |
| Passion Fruit | 1/2 cup | 12 | Limit to 2 fruits |
| Pear | 1 medium | 5.5 | Avoid; high in fructose and sorbitol |
| Psyllium | 1 tablespoon | 4 | Avoid; high in fructans and GOS |
| Pumpkin | 1 cup | 7 | Low FODMAP |
| Raspberries | 1 cup | 9 | Low FODMAP |
| Strawberries | 1 cup, halves | 3 | Low FODMAP |
| Sunflower Seeds (dry roasted without shell) | 2 ounces | 6 | Limit to 2 tablespoons |
| Sweet Potato | 1/2 cup, baked | 3.5 | Limit to ½ cup |
| Tofu (extra firm) | 6 ounces (raw) | 1 | Limit to 2/3 cup firm or plain; avoid silken tofu |
| Turnip | 1/2 cup | 1.5 | Limit to ½ turnip |
Sources: USDA Food Data Central; Calorie King; Monash University FODMAP Diet App
| Food | Serving Size | Total Dietary Fiber per Serving (both soluble and insoluble) | Low FODMAP Considerations |
|---|---|---|---|
| Almonds | 12 almonds | 1.5 | Limit to 10 nuts |
| Amaranth | 1/2 cup, cooked | 2.5 | Limit to 2/3 cup flour |
| Asparagus | 1/2 cup | 1 | Limit to ½ spear |
| Banana | 1 small | 2.5 | Limit to 1 medium unripe |
| Beet | 1 cup, slices | 1.5 | Limit to 2 thin slices (0.71 oz) |
| Blackberries | 1 cup | 7 | Limit to 1 small berry |
| Blueberries | 1 cup | 3.5 | Low FODMAP |
| Bok Choy | 1 cup | 0.5 | Limit to 1 cup |
| Brown Rice, medium grain | 1 cup cooked | 3.5 | Low FODMAP |
| Cabbage | 1/2 cup, cooked | 1.5 | Limit to ¾ cup red; limit to ½ cup green |
| Carrot | 1/2 cup, raw chopped | 3.5 | Low FODMAP |
| Cauliflower | 1 cup, cooked | 3.5 | Avoid, high in Mannitol |
| Cherries | 1 cup | 3 | Limit to 2 cherries |
| Couscous, whole wheat | 1/2 cup cooked | 5 | Avoid; High in fructans |
| Cucumber | 1 cup, chopped | 1 | Low FODMAP |
| Dates | 1/4 cup | 3.5 | Limit to 1/3 date |
| Flaxseed | 1 tablespoon, ground | 2 | Limit to 1 tablespoon |
| Grapes | 1 cup | 1.5 | Low FODMAP |
| Kiwi (the structure and skin are more soluble) | 1 medium | 2.5 | Limit to 2 small |
| Peppers, bell | 1 medium | 2.5 | Low FODMAP |
| Pineapple | 1 cup | 2 | Limit to ½ cup |
| Popcorn | 3.5 cups popped | 2 | Limit to 7 cups popped |
| Prunes | 2 | 1 | Avoid; high in fructans and sorbitol |
| Sorghum | 5 ounces, cooked | 9.5 | Low FODMAP |
| Spinach | 2 cups, raw | 1.5 | Low FODMAP |
| String Beans | 1 cup, cooked | 4 | Low FODMAP |
| Spinach | 2 cups, raw | 1.5 | Low FODMAP |
| String Beans | 1 cup, cooked | 4 | Low FODMAP |
| Wheat Germ | 2 tablespoons | 2 | Avoid; high in fructans and GOS |
| Whole Wheat Bread | 1 slice | 2 | Avoid; high in fructans and fructose |
| Whole Wheat Spaghetti | 1/2 cup, cooked | 2 | Limit to ½ cup cooked |
| Zucchini | 1 medium | 2 | Limit to 1/3 cup |
IBS and fiber
After looking at this list, do you think you’re meeting your fiber needs? Do you need to increase or decrease soluble or insoluble fiber choices? Now that you have a clearer idea of how fiber and certain foods can impact your symptoms, hopefully, you’ll feel more confident about your food choices to help manage your IBS.
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