There are two main types of fiber: soluble and insoluble. Interestingly, different types of fiber have very different effects on IBS symptoms. While many sources of soluble fiber can aggravate IBS symptoms by increasing gas production and bloating, insoluble fiber usually results in a low amount of gas production and seems to improve symptoms of IBS.[1] One exception to this generalization is the soluble fiber psyllium, which seems to be particularly effective for improving IBS symptoms.[1] The recommended intake for fiber is between 25-38 grams per day, but it is important to note that more is not always better!
References
- ^El-Salhy M, Ystad SO, Mazzawi T, Gundersen DDietary fiber in irritable bowel syndrome (Review).Int J Mol Med.(2017-Sep)