Irritable Bowel Syndrome (IBS) can be a challenging condition to manage, especially when it comes to finding the right balance of fibre.
For those dealing with IBS, particularly IBS with constipation (IBS-C), fibre supplements can play a crucial role in managing symptoms. However, not all fibres are created equal, and it’s important to choose wisely to ensure you’re supporting your digestive health without causing further discomfort.
When it comes to managing IBS, fibre plays an important role, but not all types of fibre have the same effect. Some fibres, such as wheat bran, inulin, and fructooligosaccharides (FOS) or galactooligosaccharides (GOS), are often poorly tolerated by many IBS sufferers. These fibres tend to ferment rapidly in the gut, leading to increased gas production, bloating, and discomfort.
Fortunately, there are fibre types that can provide relief and support digestive health without exacerbating IBS symptoms.
Let’s explore the best fibre options for IBS
Psyllium Husk (Soluble Fibre)
Psyllium is one of the most popular and well-researched fibre supplements, known for its ability to help with both IBS-C and IBS-D. As a viscous, soluble fibre, it absorbs water in the gut, helping to form soft, bulky stools that are easier to pass. Psyllium is also prebiotic, which means it supports the growth of beneficial gut bacteria. Decreasing inflammation1
Here are a few products that include psyllium husk:
– Flora Organic Psyllium Husks
– Now Psyllium Husk
Partially Hydrolyzed Guar Gum (PHGG) (Soluble Fibre)
PHGG is a water-soluble fibre made from guar beans. It has been shown to improve symptoms in IBS patients, especially those with diarrhea, constipation 2 and bloating. Resistant starches, while not proven to improve bowel movements directly, can act as prebiotics and are slowly fermented, causing less gas than many other prebiotics.
Here are a few products that include partially hydrolyzed guar gum:
– NutriChem Gastro Guard
– NutriChem GI Manager: Prebiotic Fibre
– Natural Factors Reliefibre Organic Unflavoured Powder
– Webber Naturals The Right Fibre4
Fibre Sources to Avoid for IBS
While fibre is essential for managing IBS, certain fibres can worsen symptoms due to their high fermentability, leading to increased gas production and bloating. These fibres are best avoided or introduced cautiously:
- Fructo-oligosaccharides (FOS) & Galacto-oligosaccharides (GOS)
- Orafti-P95
- Also found in many prebiotics and probiotics
- Inulin
- FibreChoice
- FibreSure
- Benefibre
- Metamucil Clear
- Metamucil Fibre Gummies
- Wheat bran
- Available in supermarkets
Monash University Low FODMAP Certified
If you’re unsure which fibre to choose, look for products that carry the Monash University Low FODMAP Certified logo. These products have been specifically tested for their FODMAP content, making them a good option for people with IBS who are sensitive to fermentable fibres.
Manage Your IBS With Fibre
While fibre can be a valuable tool in managing IBS, there is no one-size-fits-all solution. It’s essential to experiment with different types of fibre, observe how your body responds, and consult with a naturopathic doctor to find the best approach for your individual needs.
In addition to fibre supplements, don’t forget about whole-food sources of fibre, such as oats, apples, carrots, and leafy greens. These provide natural fibre that can contribute to better gut health. However, always keep in mind that your body’s response to fibre is unique, and it’s important to tailor your fibre intake to your specific symptoms and needs.
If you’re unsure where to start, or if you’re dealing with severe IBS symptoms, it’s best to consult with a naturopathic doctor or a gastroenterologist to help you navigate your fiber choices and develop a personalized plan.
References
Garg P. Inflammation in Irritable Bowel Syndrome (IBS): Role of Psyllium Fiber Supplementation in Decreasing Inflammation and Physiological Management of IBS. The Turkish Journal of Gastroenterology. 2021;32(1):108.
Minerva Gastroenterologica e Dietologica 2013 December;59(4):329-40. Accessed February 25, 2025. https://www.minervamedica.it/en/journals/gastroenterology/article.php?cod=R08Y2013N04A0329
Min YW, Park SU, Jang YS, et al. Effect of composite yogurt enriched with acacia fiber and Bifidobacterium lactis. World Journal of Gastroenterology : WJG. 2012;18(33):4563.
