If you have Irritable Bowel Syndrome (IBS), optimizing your fiber intake can be a delicate balance, as some types of fiber may exacerbate symptoms. Here are three ways to optimize your fiber intake for IBS:

  1. Gradual Increase in Soluble Fiber:
    • Start by gradually increasing your intake of soluble fiber, which dissolves in water and forms a gel-like substance. This type of fiber is generally gentler on the digestive system.
    • Foods high in soluble fiber include oats, barley, psyllium husk, flaxseeds, fruits (like bananas, berries, and oranges), and vegetables (such as carrots and sweet potatoes).
    • Incorporate these foods slowly into your diet to allow your digestive system to adapt.
  2. Limit Insoluble Fiber:
    • Insoluble fiber, found in the skins of fruits and vegetables, whole grains, and nuts, can be more challenging for individuals with IBS to digest.
    • Consider peeling fruits and vegetables to reduce insoluble fiber content.
    • Choose refined grains over whole grains, and opt for well-cooked vegetables instead of raw ones.
  3. Hydration is Key:
    • Ensure you stay well-hydrated, especially when increasing your fiber intake. Adequate water intake helps the fiber move through your digestive system more easily.
    • Aim for at least 8 cups (64 ounces) of water per day. Adjust this amount based on your individual needs, climate, and physical activity level.

Remember to consult with a healthcare professional like a naturopathic doctor before making significant changes to your diet, especially if you have IBS or other digestive issues. Naturopathic doctors can provide personalized advice based on your specific symptoms and health status. Additionally, keeping a food diary may help you identify which types and amounts of fiber work best for your individual needs.


Want to learn more about how to optimize your fiber intake? Book an appointment here with Dr. Liz Dalglish, ND, who focuses part of her practice in digestive health including IBS, chronic constipation, acid reflux and much more!