As anyone with IBS knows, a daily bowel movement, healthy and well-formed, is a gift. The first time I realized I had a real problem was when I went to my doctor at age 8, or so. He asked me how many times a week I go to the bathroom. Not realizing that there was a difference between what you do in the bathroom, I said something like, too many times to count. He then professed me healthy and sent me on my way.
s my stomach pains persisted and my parents worried more - I once again returned to the Emergency Room. The physician on call asked me again, how many times a week do I go to the bathroom. Again, I answered, a lot. He then asked specifically, how many times do you have a bowel movement? "Um, like maybe once?" I responded. I remember my mother's look of horror. "Once? Maybe?" Clearly, this was not the norm.
Fast forward to years later, after a final visit to a hospital hundreds of miles of my home. My parents at wits end with my complaints of pain and midnight visits to the ER, took me to a gastroenterology specialist in John's Hopkins Hospital in Baltimore. After many probes and prods the doctor decided to perform an endoscopy, to figure out what part of my GI tract was wreaking havoc on my poor stomach. When I was diagnosed with Irritable Bowel Syndrome I was given the usual general information - increase fiber, drink lots of water and for pain I could take Pepcid as needed. With my new diagnosis on hand I was prepared to beat this thing and regain my Bowels.
On the way home from Baltimore back to New York, my parents discussed what types of foods I was going to incorporate into my diet. It was going to be fiber city in my future!
What I have discovered, as many of you may have also, increasing fiber when your body is not used to it actually backfires. The true cause of IBS is unknown, but according to research the intestine that usually functions by moving food from your stomach to help create a bowel movement through your rectum (sorry this is so graphic!!) doesn't work properly in IBS patients. Sometimes the food is forced through too quickly (creating gas, bloat and diarrhea) while other times it moves too slowly (creating constipation and hard, uncomfortable stool.) So, when you put too much fiber into a body that's not ready for it - it actually creates more gas, more bloat and more diarrhea.
In my research over the years, I have learned something vital about Fiber. Most commercials and advertisements want you to purchase Insoluble Fiber to create a healthy diet rich in whole grains and whole wheats. The whites get a total bum rap.
Soluble Fiber is never the desired healthy choice. It doesn't break down as easily, goes through the gut more slowly and can stop you up. But, what I have learned is that for a person suffering from IBS, Soluble Fiber is actually a G-dsend! Eating foods that are processed by the intestine more slowly actually reduces gas, bloat and controls bouts of diarrhea. A beginner's list of Soluble Fiber Foods (incidentally, soluble fiber can help lower glucose levels and blood cholesterol levels, as well - bonus!) :
When starting to increase any type of fiber, be it soluble or not, start slowly. Don't suddenly make a oatmeal bake with citrus, pears, prunes and beans. Well, because it's gross and because your system isn't fine tuned for that yet. Your body will need small introductions to the new diet incorporating a bowl of oatmeal and then adding some lentils and rice a few days later etc. Overwhelming your gut with IBS is a huge no-no. Follow the rule of slow and steady makes it to the finish line (or in this case, the bathroom).
s my stomach pains persisted and my parents worried more - I once again returned to the Emergency Room. The physician on call asked me again, how many times a week do I go to the bathroom. Again, I answered, a lot. He then asked specifically, how many times do you have a bowel movement? "Um, like maybe once?" I responded. I remember my mother's look of horror. "Once? Maybe?" Clearly, this was not the norm.
Fast forward to years later, after a final visit to a hospital hundreds of miles of my home. My parents at wits end with my complaints of pain and midnight visits to the ER, took me to a gastroenterology specialist in John's Hopkins Hospital in Baltimore. After many probes and prods the doctor decided to perform an endoscopy, to figure out what part of my GI tract was wreaking havoc on my poor stomach. When I was diagnosed with Irritable Bowel Syndrome I was given the usual general information - increase fiber, drink lots of water and for pain I could take Pepcid as needed. With my new diagnosis on hand I was prepared to beat this thing and regain my Bowels.
On the way home from Baltimore back to New York, my parents discussed what types of foods I was going to incorporate into my diet. It was going to be fiber city in my future!
What I have discovered, as many of you may have also, increasing fiber when your body is not used to it actually backfires. The true cause of IBS is unknown, but according to research the intestine that usually functions by moving food from your stomach to help create a bowel movement through your rectum (sorry this is so graphic!!) doesn't work properly in IBS patients. Sometimes the food is forced through too quickly (creating gas, bloat and diarrhea) while other times it moves too slowly (creating constipation and hard, uncomfortable stool.) So, when you put too much fiber into a body that's not ready for it - it actually creates more gas, more bloat and more diarrhea.
In my research over the years, I have learned something vital about Fiber. Most commercials and advertisements want you to purchase Insoluble Fiber to create a healthy diet rich in whole grains and whole wheats. The whites get a total bum rap.
Soluble Fiber is never the desired healthy choice. It doesn't break down as easily, goes through the gut more slowly and can stop you up. But, what I have learned is that for a person suffering from IBS, Soluble Fiber is actually a G-dsend! Eating foods that are processed by the intestine more slowly actually reduces gas, bloat and controls bouts of diarrhea. A beginner's list of Soluble Fiber Foods (incidentally, soluble fiber can help lower glucose levels and blood cholesterol levels, as well - bonus!) :
Oats, Cereal, Wheat, Citrus, Pears, Prunes, Broccoli, Psyllium Seeds, Broccoli Carrots, Lentils, Brussel Sprous, Peas, Beans and Nuts
When starting to increase any type of fiber, be it soluble or not, start slowly. Don't suddenly make a oatmeal bake with citrus, pears, prunes and beans. Well, because it's gross and because your system isn't fine tuned for that yet. Your body will need small introductions to the new diet incorporating a bowl of oatmeal and then adding some lentils and rice a few days later etc. Overwhelming your gut with IBS is a huge no-no. Follow the rule of slow and steady makes it to the finish line (or in this case, the bathroom).
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