Re: Heather - you're a C aren't you?
05/04/04 01:17 PM
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Heather
Reged: 12/09/02
Posts: 7799
Loc: Seattle, WA
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Hi - I think you've got it.  Basically, insoluble fiber (like bran, raw fibrous veggies, salad greens, unpeeled fruits) will relieve constipation IF you have a normal gut. If you have IBS, insoluble fiber can trigger violent GI spasms that can be very painful. These spasms can actually seize up the colon muscles in a type "charley horse", which then results in no motility and constipation once again.
But - for general GI health and overall good health, you need to eat insoluble fiber. Your goal is actually to each as much of it as possible, and it's possible to eat a lot of it if you do so carefully.
What happened to your morning fruit smoothies and your hummus? Those are really good ideas. You can also increase your fruits/veggies that are high soluble fiber, like root veggies and mangoes - they're also really nutritious.
You certainly don't want to avoid insoluble fiber altogether - there's info here gotta eat it! as to how and why.
Also, 2 tsp a day of the Acacia really isn't much. Try to keep gradually increasing that and working up to 3 tablespoons a day.
Here's the quote you're looking for (it's in the diet FAQ):
In general, people with constipation are afraid to eat the soluble fiber foods (for some reason I've never gotten to the bottom of they're thought of as "binding"), but not afraid of the supplements because they're usually marketed as laxatives (though they're technically not). On the other hand, people with diarrhea are comfortable with the soluble fiber foods but terrified to try the supplements, because they feel (quite understandably) that a "laxative" is the last thing they need. I spend a lot of time volleying back and forth trying to convince both groups of folks that a diet based on soluble fiber, avoiding the trigger foods, and carefully incorporating insoluble fiber, will only help and not hurt them, no matter what their specific IBS symptoms.
Personally, I'm more pain-predominant than anything, though there's diarrhea with the pain more often than constipation. Sometimes constipation follows an attack, so in that regard I guess I'm alternating d and c.
- H
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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!
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