Fiber is tricky with IBS. Too little can worsen constipation, too much can cause bloating. Let's find YOUR right amount.
Fiber is just one piece of the puzzle. Your IBS type determines not just how much fiber you need, but also meal timing, supplements, and which foods to avoid.
Get My Complete ProtocolWhy do some high-fiber foods make my IBS worse?
Many high-fiber foods are also high in FODMAPs (fermentable carbohydrates). It's not always the fiber itself causing problems - it might be the fructans in wheat or the GOS in beans. Low-FODMAP fiber sources like psyllium and oats are often better tolerated.
Should I take fiber supplements or eat whole foods?
Both can work, but supplements like psyllium give you more control over the amount and type. Start with supplements to establish tolerance, then gradually add whole food sources.
How long before I notice a difference from changing my fiber intake?
Most people notice changes within 1-2 weeks, but it takes 4-6 weeks for your gut bacteria to fully adjust. Don't judge too quickly, and don't change too fast.
Last updated: January 2025 ยท Reviewed by Rebecca Taylor, RNutr