Hi
Can someone please explain to me about fibre. My diet is full of low fodmap fruit, vegetables and salads and my guts are in a knott. I'm so confused by how much fibre, which fibre blah blah blah. My diet is made up almost entirely of high (non-grain) fibre because I thought it would help me but it really isn't working...
Thanks in advance.
N
Hello N. When my IBS was at its worse I could not tolerate a single fruit or vegetable. It could be possible this is the same for you. I wonder if you could ask your GP to refer you to a dietitian for advise and meal plans.
That sounds like a good idea. I have tried a dietician in the past but I need more help...something is REALLY not working for me.
I hope you can find a more understanding dietician this time. Good luck.
Are you trying to be on a low fibre diet. If so you are eating a lot of fibre currently in your diet. I’m not expert but I have recently gone through a lot of experiences with my intestine with a removal of a Tumour and Colitis. There are two different types of fibre. Keep in mind fibre is only the food waist your body cannot digest. Really it’s easy to imagine if on a low fibre diet the foods you want to stay away from that you can’t digest. For eg. Lettuce, fruit - skins, seeds. Corn, celery, peas. Basically any food with skin, Seeds or a stringy texture when raw is fibre you don’t want. If you go online there are some good low fibre diets that explain this well. There are fibre foods that help you also that your body manages much better without causing you nearly as much grief digesting when on a low fibre diet. Hope this help. Just my personal experiences.
Not trying to be on a low fibre diet...just trying to keep my digestion moving, my appetite up and have complete daily BMs.
When I was younger, I had mild, occasional IBS symptoms. High fibre diet actually solved the problem completely for many years. Now my IBS is worse - and I can’t digest high fibre without pain and other symptoms. Everyone is different. You need to find what works for you.
Hi SydneySider123
Fibre...often portrayed as the villain but it is especially vital for gut health.
I'm no expert (though I am starting a basic nutrition course because I have become so interested in the subject since my illness...SAD, and I do not mean the standard American diet!!).
I think it is worth looking at the importance of fibre in the diet and how it effects those with IBS.
There is a worrying trend, probably first instigated by Dr Atkins (he who had a heart attack aged 70!) of high fat/protein and low carb/fibre diets. The standard western diet is usually lacking in fibre. The NHS recommends that we consume 30g of fibre a day. Most convenience/junk diets fall woefully short of this.
Fibre feeds the good bacteria in our gut. It has several different forms but ostensibly it can be seen as soluble and insoluble fibre. Both are important. Insoluble varieties are grains, pulses, nuts and potato skin to name a few. Soluble tends towards fruit and some vegetables.
Fibre passes the small intestine and arrives in the colon, in healthy people, so the good bacteria can feast. The majority of fibre types are not absorbed in to the body so you can discount the calorie equivalent, often known as counting Net Carbs.
I have read many posts here saying their dietician tell them to avoid fibre with IBS. I was given the same advice some time ago. I politely disagree and it proves to me that many 'specialists' do not understand nutrition or IBS!
Fibre is not the enemy of IBS sufferers. The problem is that often the fibrous foods are high in FODMAPs and it is the fermentable element of the starches, complex, and simple sugars in these foods that present us with problems.
I had [past tense 😊] IBS and SIBO. It went from diarrhoea type to constipation over the course of 7 years. Over the last three years I have been following a plant based diet with over 70g of fibre in my diet.
I too believed that fibre was causing my problems even when I had extreme constipation...I was wrong, it was the high FOD's fermenting in my small intestine (SIBO) that was causing all my problems.
It was my belief that was the problem but my early 'experts' kicked back and tried to steer me to animal protein and fats. Thankfully I found a GI & Dietician who understood and supported, even encouraged, my vegan diet.
Thanks to a low FOD diet, and some meds, I am now IBS and SIBO free.
So my advice is do not ditch the fibre, ditch the dietician that suggests it and go Lo-FOD!
Monash University and Kings College have good websites and apps on the subject...
Good luck
kcl.ac.uk/lsm/schools/life-...
Probiotics really helped my IBS-C. I use Bioglan but I’m sure another of the same strength would also be good. I also notice that when I don’t drink enough water the constipation rears it’s ugly head again.
I've recently - namely, a week or so - upped my wheat bran intake to circa 30g per day BUT also - most significantly - started eating proper sauerkraut (no additives, not pasteurised, no sugar, no vinegar, preservatives etc JUST as it should be, fermented cabbage with or without jenever berries and/or cumin) and kimchi. Oh my word - from regular bouts of chronic constip and weekly, sometimes daily, pills (stool encouragers, rather than laxatives), it's as if my bowels are rejoicing! In fact, I think I need to cut back on the bran as it all gets a little too enthusiastic! So, I'm going to try other kimchis - luckily, here in Netherlands, we have an eco supermarket chain so I can get hold of these products which don't have awful additives and sugar in all manner of disguises thrown in. I have long taken probiotics but nothing has had such a dramatic effect as fermented vegetables. You can make it, of course, but I am nervous and time-deficient about that.
Welcome to the real probiotics! 😊 Fermented food has shown to contain many more time the good bacteria of that found in supplement form. You are correct to buy un-pasteurised versions, as, I am sure you know, pasteurising kills the bacteria! A small cautionary note, sauerkraut can contain high levels of histamines which some with IBS or SIBO may find inflammatory. Also consider tempeh, tofu, kefir and kimchi (can be a bit harsh if there is lots of chillis and watch out for garlic if you are FODMAPing - Fructans!)
Thanks - I'm not IBS and don't have SIBO - so we're okay there - long story short, had microflora wrecked by several unexplained intestinal overgrowths. I am severely whey intolerant (it's about as bad as a true allergy but with no anaphylactic shock - prob misspelt that! - but comes up on an IgG/IgE test as a severe intolerance) and also cane sugar intolerant. I tend to stay away from soy as it does really sit with me so well. Sadly, the whey intolerance came out of nowhere some years ago so I know how delicious kefir is! I did not know that fermented veg was higher in intensity/effectivity than tablets - I am much more inclined to take the natural route. Oh, and on the garlic/onion point - I am one of the rare people who LOATHE onions and garlic which is a pain in the proverbial since it's seems to be added almost as liberally as sugar/dextrose etc to food these days. I might try tempeh though - I have not as yet but I'm wondering if fermentation might improve how I respond to it. I'm also waiting to hear back from a manufacturer of an oat milk based yogurt - I'm intolerant of maize (yes, I'm a mass/mess of food sensitivities and this one I've had for 30 years!) and I need to find out if the xantham gum they use is made from corn - so I can get some yogurt that I like back in my world! Cashew milk yogurt is wonderful but it's the devil trying to find it in NL.
Wow! You really do have a bad hand of cards! I’m not surprised about whey, so many find milk bi-products toxic. I’m curious about your intestinal overgrowth...if you don’t mind expanding on this, is this in the bowel or small intestine. Try making your own cashew yogurt. I’ve done it , it’s easy...I’ll try and find a recipe that doesn’t conflict with your allergens and send you a link. P.s. no idea about your spelling but I know exactly what you meant 😊
Ha ha! Yes, I've never tried poker but I'm thinking I might not be so lucky at it! The overgrowths - 2017: 3 Candida intestinal (small intestine) overgrowths and one ' overige schimmel' (' mould) - was clear for 16-18 months then this year had another overige schimmel (sorry, it's Dutch and direct translation is ' other mould' ) and then another Candida. Now, given that I don't eat sugar, milk, eat only VERY low sugar fruits (and not in huge quantities), ditto veg, pretty much follow a no-Candida diet, the doc has put the recent bouts down to too alkaline pH in intestines which means I'm struggling. SO, after he put me on MASSIVE high dose of vit C(which made me ill - oh hurray!), we;re now lowering that dose and going to try capricylic acid (found in coconut oil I think) to try to maintain a normal pH. I must say, the vit C did work in normalising my pH. The other suspect is stress/anxiety - I have a stressful job (who doesn;t, right?) and have Generalised Anxiety Disorder - stress is a factor in intestinal overgrowths so I'm now in discussion with my GP about getting a v low dose anti-anxiety med, so I can get this under control and see a professional about the anxiety. 
I would REALLY appreciate that recipe. I have Rude Health Cashew Milk (Drink as I think EU law bans us from calling anything milk which doesn't come from a ruminant!), which I think is available in UK if that makes finding a recipe easier.
Well I admire your resilience! I hope you find a cure soon!
I'm still searching for a recipe...
I think I used probiotics as the culture factor, are you ok with them?
Yes, I still use a heap of probiotics.
Great...then just google cashew yogurt made with probiotics. Many recipes, all principally the same and you don't need a constant heat bath, just top up pan heating your yogurt container with warm water a few times.
I think I might make some tonight...but soak the nuts well!
Good luck
I’ve found that by adding more SOLUBLE fibre to my diet, it has helped my IBSd but Lao it helps IBS c I just the same way!
I slowly built up to 2 heaped teaspoons in my morning porridge.
The kind I use is milled golden linseed and milled chia seed. Get them milled as we can’t may best use of them un-milled.
What soluble fibre does is it creates a gel in the intestines with the waste material so that if you’re constipated, the stool will slide out more easily and if you have diarrhoea, the stool is more “together “ and not so watery. It’s a win-win situation!
You may undoubtedly have food intolerances too.
The main ones I avoid are coffee, fried foods, rich sauces, red meat and dairy.
If you google Heather Von Vorous “Help for IBS “ her cheat sheet food list is brilliant. She sells her own soluble fibre brand and teas and cookbook too but you don’t need to purchase them.
I tried the FODMAP route and it still didn’t work for me but the above mentioned has been the absolute best!
Oh and I forgot to add - NO ALCOHOL!! At least at the beginning anyway ... once your tummy has settled, you might be able to tolerate one small drink now and again.
So just google foods high in soluble fibre and start there.
I hope this helps. I found the idea about soluble fibre from someone on a FB ibs group who was advised about it from her gastro doctor. Feel free to message me at any time.
That helps a lot, thanks so much Vickylynne.
It's funny, I used to include linseed in my breakfast but changed breakfast options and dropped the linseed...I will add it as well as looking for other soluble fibre options. I really appreciate your reply.
Oh, and I have ordered two of Heather Von Vorous' books...I've had her cheat sheet for ages but never followed it. I will go and dig that out too.
Once again, thanks for your generous and helpful reply
All the best.
It’s my pleasure and I’m so glad I was maybe able to help a little.
It’s just amazing that we are able to support each other with offers of advice and our own little anecdotes about what works for us. ☺️
My entire life I have suffered from not enough fiber. I evidently need more than most. I have suffered lifelong constipation only complicated byIBS C. I have found on Amazon a fiber called Heather’s Fiber for those with IBS. Works wonders for me.
Thanks marshamclean - I've just ordered two of Heather's books so I'm hoping they will help.
The food map diet isn’t for everyone. I have a lot of food allergies or intolences so the food map diet doesn’t work for me and I have IBS C and D. What I do is take natural calm when I am in IBS C it helps with the C and the calming of the gut. I would do the testing of the blood and see what actually you have intolerances or allergic too . It’s spendy but they can tell you a lot about your self. I had a kinesiologist who helped me figure a lot out through muscle testing. Some fiber is bad for you some is good but then again it depends on the person and what they can have or can’t have. Each person is different some are allergic to peanuts some aren’t . I am allergic to turmeric my throat swells up and my tongue gets fat. I can’t have soy either so it depends on the person. Do a food allergy testing by blood I heard it is really accurate. Good luck I am still learning as well and hate to see others suffering too.
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