Soluable Fiber Foods for IBS

Written by Dr. Nirvana

January 27, 2021

If you have irritable bowel syndrome (IBS), you may have become wary of fiber because you’ve found in the past, that eating high-fiber foods has made your symptoms worse. However, maybe the problem wasn’t fiber itself, but rather the type of fiber you ate, since there are two types of fiber—soluble and insoluble. It’s also possible that the high-fiber foods that were problematic for you contained certain carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). These carbohydrates (mostly insoluble) can worsen symptoms.

Rest assured however, that there are plenty of high-fiber foods that can be IBS-friendly and these are soluble fiber foods! The benefits of soluble fiber go beyond IBS. Soluble fiber has been associated with lowering cholesterol, reducing rates of cardiovascular disease and coronary heart disease, and stabilizing blood sugar levels. However, not all high-soluble-fiber foods are IBS-friendly. Many high-fiber foods also contain higher levels of FODMAPs. So below, I highlight foods that are high in soluble fiber but low in FODMAPs.

Avocados

If you don’t yet like avocados, I encourage you to try them more than once. Avocados are a great plant-based source of protein, healthy fats, vitamins, and soluble fiber. A portion size of 1/8th of a whole avocado is considered to be low in FODMAPs.

Blueberries

Organically grown blueberries are a wonderful option and healthy dessert too. There’s a concern about the level of pesticides in conventionally grown blueberries. So they are one of those food items that you should consider buying only if they are organically grown.

Carrots

As you add more soluble foods to your diet, you will see that you are eating all of the colors of the rainbow. You can feel good knowing that you are enhancing your health when you eat colorful fruits and vegetables, as each color represents a wide variety of phytonutrients—plant compounds with amazing health-enhancing qualities. Carrots make a nice “orange” addition to your regular diet.

Green Beans

Green beans are an inexpensive, easy way to put some soluble fiber onto your dinner plate. You can steam them, roast them, or eat them raw if you are okay with raw vegetables.

Lentils

Lentils are a legume that can be enjoyed on a low-FODMAP diet, within limits. You will need to buy canned lentils, rinse them well, and limit yourself to a 1/2 cup serving. This will enable you to enjoy the soluble fiber and protein benefits of lentils without worry that they will set up your digestive system.

Kiwi

Looking for a healthy way to satisfy your sweet tooth? Slice open a kiwi and dig in. They’re also a good source of vitamin C!

fiber foods for ibs

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