The top five benefits of fiber

Since most Americans get only about half the fiber they should every day, eating fiber can make a big difference, both for people with irritable bowel syndrome (IBS) and for those without it. For people with IBS though, fiber has some specific benefits, depending on the type of IBS you have, and what your provider recommends. 

1. Fiber feeds the helpful bacteria in your gut

When you eat fiber, your body doesn’t really digest it on its own. That’s because fiber is a sturdy carbohydrate that is sometimes found in the form of cellulose. Even though you aren’t digesting fiber, eating it helps because:

1. Fiber adds roughage. If you have diarrhea, that roughage can bulk up your bowel movements and dispel the problem.
2. Fiber gives beneficial gut bacteria something to munch on. You have trillions of helpful bacteria in your digestive system that break fiber content down into short-chain fatty acids, which reduces inflammation. 

When you eat the right amount of fiber, you keep those bacteria humming along happily (as well as your overall digestion). But again, most of us don’t get enough fiber-rich foods. 

2. Fiber improves your IBS symptoms

Fiber comes in more than one type. Being aware of what types of fiber content you are consuming gives you more control over your IBS symptoms. 

Soluble fiber supports gut absorption

Becoming a thick gel in water, soluble fiber can slow down digestion and let your gut absorb extra liquid that might be contributing to diarrhea. Try more soluble fiber if you have IBS-D or mixed IBS.

Do that by: 

• Incorporating more low-FODMAP fruits. Dark chocolate and raspberry muffins, maybe?
• Munching more IBS-friendly vegetables, like this refreshing carrot slaw
• Experimenting with psyllium husk, which is particularly good for gas control. Buckwheat pasta is a creative and satisfying use of psyllium husk

Insoluble fiber helps fix constipation

Insoluble fiber holds a lot of roughage to prompt your digestion to keep moving, It’s good if you have constipation or IBS-C.

Achieve that with:

• Cellulose-laden veggies and fruits, like grilled corn salad
• Rockstar foods known to be good for healthy eating, such as berries or brown rice
• Plenty of nuts and seeds. Maybe try a chia seed pudding?

3. Fiber puts your blood sugar in the right place

Unlike most carbs, fiber doesn’t spike your blood sugar (blood glucose). In fact, when fiber-rich foods are consumed with foods that would normally hike blood sugar, such as pasta and bread, the fiber can help blunt the blood sugar response. Soluble fiber helps your blood sugar levels stay stable, while insoluble fiber supports insulin management. This makes fiber a great resource for preventing type 2 diabetes. If you already have pre-diabetes or diabetes, fiber can definitely be your friend. 

4. Fiber gives you lower cholesterol

Those short-chain fatty acids your gut makes when you eat fiber support mucus production (appetizing, we know) to protect your digestive wall; they also slow cholesterol production. 

While some cholesterol is essential, keeping cholesterol levels low enough can mean lower risks of gallstones, heart disease, and stroke. Soluble fiber will be particularly helpful for your cholesterol.  

5. Fiber helps you live longer

It sounds like a lofty claim, but studies show that people who get enough fiber often also live longer. These added years are likely related to fiber’s many health benefits. 

Specifically, dietary fiber helps ward off breast cancer, colon cancer, diabetes, diverticular disease, and cardiovascular disease. Fiber also supports smoother digestion, feeling full for longer (thus helping with weight management and weight loss, if needed), lowering blood pressure, better vitamin and mineral absorption, and reining in inflammation and pain.

Tips for success with high-fiber foods

As good as fiber is, it’s not always the easiest thing to eat. For one, you have to balance soluble and insoluble fibers (that ratio will depend on your unique body and IBS needs). You may also want to avoid high-FODMAP fiber types that can cause gas, and bloating, including apples, cauliflowers, and onions, among other common foods. 

The amount of daily fiber intake that’s perfect for you may vary (and may even change at times). The general target, according to the USDA, is around 25 grams of fiber for women and 38 grams for men. A few tips can make that a little easier:

• Load up on soluble fibers before insoluble ones
• Drink lots of water when you’re increasing fiber to keep things moving
• Go slow. A little more fiber at a time gives your body much-needed time to adjust
• Target low-FODMAP fibers, making sure to get plenty of whole grains, legumes, fruits, and vegetables. If needed, you can also use fiber supplements, but getting it from natural foods is preferable
• Sneak fiber in where you can, like putting a tablespoon of flax seeds or ground flaxseed in your shake, oatmeal, baked treats, or soup. Eat the peels on your fruits and veggies when you can. Use a spiralizer to create veggie noodles. Most of all, be creative and have fun!

Get more support from Salvo Health

At Salvo Health, our digital healthcare platform and virtual clinic provides you with continuous text-based support and care for your chronic condition. Imagine being able to text a board-certified Physician or Behavioral Health Coach to avoid flare-ups or manage your pain. Alongside messaging-based communication, members receive a customized Care Plan that can take account of how their symptoms can be managed, no matter how much fiber you need. 

Get immediate access to a coordinated Salvo Health care team, including a certified gastro specialist and board-certified health coach when you join Salvo Health today.