Episode 10: Should You Consider Taking a Fiber Supplement?

Whether or not to consider taking a fiber supplement is an individual decision that may or may not be right for you. Like so many things IBS related, what works or doesn’t work is so personal. You wish there was a silver bullet that worked for everyone, but unfortunately health just isn’t that way. I used a fiber supplement when I was healing from my IBS as I was finding it difficult to meet my daily fiber goals. However, for many women taking a fiber supplement can upset the stomach and make symptoms worse. If you’ve been tracking your fiber and you know you are getting enough— taking a fiber supplement could be one strategy you try  implementing. Today’s episode discusses whether you might consider a fiber supplement.
Find the full transcript for this episode and other resources at HealingHerIBS.com/10. 

Erin Maillo helps women with IBS who are sick of being sick reduce triggers, zap flareups, find peace and get their lives back.

For VIP one on one support, apply for Erin's Healing Her IBS Program here: https://healingheribs.com/work-with-erin/

Transcript

Whether or not to consider taking a fiber supplement is an individual decision that may or may not be right for you. Like so many things IBS related, what works or doesn’t work is so personal. You wish there was a silver bullet that worked for everyone, but unfortunately health just isn’t that way. I used a fiber supplement when I was healing from my IBS as I was finding it difficult to meet my daily fiber goals. However, for many women taking a fiber supplement can upset the stomach and make symptoms worse. If you’ve been tracking your fiber and you know you are getting enough— taking a fiber supplement could be one strategy you try  implementing. Today’s episode discusses whether you might consider a fiber supplement. Find the full transcript for this episode and other resources at HealingHerIBS.com/10.
Why Fiber for IBS?
When you start increasing fiber in your diet, sometimes your symptoms can become worse before they get better. Women with IBS typically have hypersensitive nervous systems, making the gut overly sensitive to the water that goes into your bowels when you consume good fiber rich foods. There is a misconception in the IBS community that if a food gives you a symptom, that means it should be avoided full stop and forever. Have you fallen into this mindset? Depending on where you are in your IBS process, you may decide it’s worth it to deal with short term gut symptoms to get the long-term benefits from increasing your fiber. Typically, these gut symptoms only last a week or two before they calm down again. I must really emphasize the importance of timing and really individualizing your dietary plan when you have IBS. While it’s so great to know your triggers and to get a break from those foods, cutting out huge swaths of healthy foods can have detrimental effects that will keep you from improving. I started adding more fiber into my diet as soon as my IBS was a bit stabilized, and I felt I could manage the temporary symptoms. As we discussed in last week’s episode, fiber is an incredibly important factor in a healthy gut. If you haven’t listened to Episode 9, I would recommend going back to listen to that before listening in on today’s episode.
Different Fiber Options
If you have tracked your fiber for a given amount of time (like 1-2 weeks) and you are finding it challenging to reach the recommended fiber goals, there are a few different options. I would recommend first and foremost trying through your diet to increase prebiotic foods that feed your gut well. Some of the most common fiber rich foods that don’t usually irritate IBS typically are: 

·      Seeds and nuts like: chia, hemp, flax, or almonds

·      Grains: popcorn, rice, oatmeal 

·      Fruits: berries, citrus or bananas 

There are many more foods that are high in fiber that you may or may not personally tolerate. I would recommend working on a plan to reintroduce these high fiber foods slowly into your diet if it’s possible for you. Foods like:

 ·      Legumes (lentils, green peas, black beans)

·      Grains (Quinoa, barley and brown rice) 

·      Fruits ( avocado, apples and pears)
As with any diet plan or diet change, you must first and foremost understand that everyone’s body is different and what may work well for you will not work well for another person. Are you aware of your reactions to foods? Do you notice which ones make you feel good and which foods make you feel worse?  Keep in mind portion sizes making diet changes and always start with smaller portions to minimize any  big side effects in the beginning. If you feel strongly about the long-term benefits of a certain food (like legumes for example) you can work your way up gradually to tolerating them more if you don’t presently. I am currently working on this project myself! 
Fiber Supplementation for IBS 
But what about fiber supplementation? Of course, like any health or dietary decision, I would first recommend you speak with your healthcare provider to see what is right for you when possible. Nevertheless, fiber supplementation is a safe option for most people. I used a fiber supplement for a long time. I started supplementing after realizing there were many days I was falling short of the recommended fiber intake for women (25 grams). I used a psyllium seek husk-based supplement and it didn’t make my symptoms worse. Over time, my IBS got better as I worked on all these little pieces and put them together. I believe that adding in a fiber supplement was beneficial in my healing. However, it’s important to keep in mind it wasn’t a silver bullet as I worked on so many different angles of healing.  I adjusted my diet, lifestyle, and worked on my stress management. I am sure all these pieces worked together to help me heal. 

Have you tried a fiber supplement? Some women with IBS notice a great improvement in their IBS when increasing dietary fiber and/or supplementing whereas others say it made their symptoms worse or that they noticed no difference. If you do decide to take a fiber supplement, don’t let it be a substitute for getting enough fiber through your diet. Ideally, you can work your way up to the recommended goal over time and not need to supplement in the future. Also, be sure to give the supplement enough time before you decide if it’s right for you. Supplementing for a week may not be enough to truly notice any changes. Thank you for listening today and consider sharing this podcast with someone you know with gut issues or IBS.