IBS or irritable bowel syndrome is a common disorder that affects the large intestine. A person suffering from IBS may experience cramping, bloating, gas, abdominal pain, constipation, and diarrhea in severe cases. It can be a chronic condition that will require long-term treatment. However, it is easy to control IBS with certain medications and lifestyle changes. Fiber plays a pivotal role in treating IBS. Here are some high-fiber foods that can be included in the daily diet to soothe IBS symptoms.
Bananas
Bananas are readily available, rich in potassium, fiber, and low in FODMAP. Fermentable oligo-, di-, mono-saccharides, and polyols or FODMAP are carbohydrates that cannot be very well absorbed if a person is suffering from IBS. The soluble fiber in bananas helps in proper digestion, which further provides relief from the IBS symptoms. However, nutritionists suggest eating under-ripe bananas as it has been found that overly ripe bananas have high FODMAP and can worsen the symptoms.
Avocados
This is another high-fiber food item that can be used for treating IBS. Avocados are rich in vitamin B, vitamin C, potassium, and magnesium, and dietary fiber. Like bananas, these are also low in FODMAP if consumed in moderation. Eating an excess of avocados can increase sorbitol levels in the body, which can contribute to IBS symptoms. You can enjoy avocados as guacamole, sandwich spread, or add them in salads.
Carrots
Carrots are rich in several phytonutrients that have exceptional health-enhancing qualities. These are rich in fiber and low in FODMAP, which helps in keeping symptoms of irritable bowel syndrome at bay. The soluble fiber present in carrots can help reduce diarrhea and constipation as they stay in the gut longer, allowing the colon to work normally. Carrots can be eaten raw and they can also be boiled and cooked with other vegetables that are low in FODMAP.
Roasted chickpeas
Chickpeas or garbanzo are packed with nutrients and are also a great source of plant-based protein and soluble fiber. Usually, legumes are high in FODMAP, but garbanzo beans are an exception. An excellent high-fiber snack for IBS, the soluble fiber present in chickpeas, can promote the feeling of fullness for longer. They can be included in a low FODMAP diet if they are well-rinsed, canned, and are consumed in moderation. Excess of chickpeas can result in gas, which can be counterproductive in the case of IBS. Chickpeas are perfect for on-the-go snacking, and they can be roasted and sprinkled with choice of seasoning such as oregano, basil, etc.
Oatmeal
Another great option for high-fiber snacks for IBS is oatmeal. It is rich in soluble fiber and has a low FODMAP profile, which soothes IBS symptoms. The best thing about oatmeal is that it can be easily prepared and added with low FODMAP fruits such as blueberries, raspberries, and even bananas. On a bad IBS day, oatmeal can also be served as dinner to avoid worsening of symptoms further.
It is important to consult a nutritionist before including any of these high-fiber snacks to treat IBS, as every food source has a different effect on the condition.
