Is Fibre Helping or Hurting Your IBS?

I often have women come into the clinic who are consuming a balanced diet packed with fibre – yet they still have unpredictable gut flare ups. And they’re left confused as to why they’re having these IBS flare ups. 

Sound familiar? You’re not alone. For many women, navigating IBS and fibre is confusing; but with the right help it doesn’t have to be.

What is IBS? 

Irritable Bowel Syndrome (IBS) is an umbrella term for a range of gut related symptoms, such as bloating, cramping, irregular bowels (think constipation and diarrhoea). 

IBS affects 1 in 7 Australians, and it often peaks in women in their 20s and 30s due to hormonal shifts, stress and dietary changes. Did you know IBS is more common in women than men? 

What is Fibre & Why Does it Matter?

Most of the mass remaining towards the end of digestion will consist of prebiotic, non-digestible fibre that the gut bacteria can ferment. Some good examples are oats, chia, almonds and lentils. 

High fibre diets are associated with lower risk of many GI and metabolic diseases as well as a longer life expectancy. So, fibre is super important; but it’s about finding the right balance for your body. 

Historically, fibre has been categorised on whether or not it is water soluble. These terms have little value in describing the health benefits or sources of fibres and following advice of the Food and Agriculture Organisation (FAO) in 2003 should no longer be used. 

How Much Fibre Do I Need?

Adult fibre requirements are more than 30g per day.

Why Fibre Can Make IBS Better or Worse

When it comes to the best fibre for IBS it’s a careful balance based on someone’s history and current diet. As a Clinical Nutritionist I support you with the right fibre intake for your diet. 

If you’re constipated, then too much fibre and not enough water can make the symptoms worse. However, a diet low in fermentable carbohydrates (the low FODMAP diet) can provide symptom relief in people with IBS. It’s really on a case by case basis to tailor something to your unique gut. 

4 Signs You’re Getting the Balance Wrong 

1. You feel more bloated after eating “gut healthy” food
   
2. Your bowel habits are unpredictable
   
3. You rely on coffee or laxatives to “go”
   
4. You’ve cut out fibre completely
   

Let’s Work Together to Calm Your Gut

If you’re tired of bloating, confusion, and gut issues ruling your week – I can help. Either starting with an Initial Consult or a Gut Testing & Insights Package can help figure out what your gut needs. Let’s find your fibre sweet spot together.

Book a consult now.