Soluble and Insoluble Fiber

 

If you have IBD, you surely have heard of fiber.  And that it can aggravate IBD symptoms.  But did you know that there are two types of fiber?  Soluble and insoluble fiber. 

 

And these two types of fiber do not interact with the body in the same way.

 

Soluble fiber is easier for the body to digest.  And insoluble fiber is harder for the body to digest.

 

Let’s learn more about these two types of fiber.  We will discuss:

 

• What is fiber?

 

• Soluble fiber

 

• Insoluble fiber

 

• Fiber and IBD

 

Let’s look into each of these topics.  And learn how to add more fiber into our diets as IBD sufferers.

 

What is Fiber?

 

Fiber is a part of plant based foods, which include: fruits, vegetables, nuts, seeds, and legumes.  It is the part of these plant foods that the body cannot break down.  Fiber passes through the body undigested.  It acts like a broom, sweeping the body clean of harmful particles in the body.  So that these toxins can be passed by the body, in the stool.

 

Soluble Fiber

 

Soluble fiber dissolves in water.  It draws water from your gut, and forms a gel-like material. 

 

Some foods high in soluble fiber include:

 

• Oats

 

• Beans and legumes

 

• Apples and pears

 

• Sweet potatoes

 

Foods high in soluble fiber slow gut motility (the rate at which food passes through your body.) Which can be beneficial for IBD patients that find themselves having frequent bowel movements.

 

Soluble fiber helps increase the beneficial short chain fatty acids.  And it can help soothe inflammation, and create more regular bowel movements.

 

IBD-AID diet emphasizes the importance of soluble fiber.  There are many foods high in soluble fiber in phase 1 and phase 2 of the diet.

 

Insoluble Fiber

 

Insoluble fiber does not dissolve in water.  It is the fiber that we traditionally think of when the term fiber is used.  It passes undigested through the body.

 

Foods high in insoluble fiber include:

 

• Nuts

 

• Asparagus

 

• Green beans

 

• Strawberries

 

This type of fiber increases stool motility.  It allows stools to pass more quickly through the body.  It increases the bulk of your stool.

 

This type of fiber can be difficult for people with IBD to tolerate. 

 

Fiber and IBD

 

Many people with IBD fear fiber.  When you are in a flare, high fiber foods can cause an increase in pain and symptoms. 

 

Because insoluble fiber is not broken down by the body.  It reaches the gastrointestinal tract intact.  This fiber can then irritate the inflamed GI lining, worsening symptoms.

 

This is a classic catch-22 situation.  Fiber may harm your body when you are in a flare.  But your body needs it to heal.  Fiber-rich foods are full of prebiotics.  Prebiotics are the favourite foods of the good bacteria in your gut.  These prebiotics are essential in repopulating the gut microbiome, and healing the gut.

 

Fiber can also bulk up the stool.  Which helps with diarrhea.

 

Most plant based foods contain both soluble and insoluble fiber.  Each individual plant foods contains different levels of each type of fiber.

 

This may be why some soluble-rich foods are easier to digest than insoluble-rich foods, in people with IBD.

 

Soluble and insoluble fiber are an essential part of a healthy diet.  Once we are in full remission, a fiber rich diet may help us stay in remission for longer.  Due to its prebiotic nature.

 

 

How to Increase Your Fiber Intake with IBD

 

Adding soluble and insoluble fiber to your diet with IBD can seem like a scary task.  But if you want to heal your body long-term, fiber is essential

 

It is so important to listen to your body.  And understand how much, and what type of fiber your body can digest.

 

The most important thing when adding fiber to your diet with IBD is to start slow.  You need to build up your body’s tolerance to fiber overtime.

 

As an example, if you want to add sauerkraut to your diet, here are a few tips.

 

• Sauerkraut is a great probiotic food, it may help to repopulate your gut with good bacteria

 

• Do not start with sauerkraut as your first fiber rich food

 

• Begin with some foods that are high in soluble fiber, and low in insoluble fiber first

 

• Such as bananas, and oats

 

• Once you have built up a tolerance to soluble fiber, start to slowly add more insoluble fiber to your diet.

 

• Start with a very small amount.  With sauerkraut, try adding ½ of a teaspoon to your diet daily and gauge your reaction

 

• Slowly, start to add more sauerkraut, and build up your tolerance

 

• Overtime you may find that you are able to eat as much sauerkraut as you’d like, without any digestive issues

 

As with anything with IBD, the key is to go slowly.  And listen to your body.  The above list, on how to add sauerkraut to your diet.  May take weeks, or even months to implement.  It depends on your current disease state.

 

Both soluble and insoluble fiber play important roles in overall health.  While you may need to decrease your fiber intake while in a flare.  Fiber intake overall is key in managing  IBD long-term.

 

You may find that it is easier to digest foods that are high in soluble fiber than insoluble, when flaring.  Remember that you add fiber to your diet, start slowly.  And build up tolerance in your body, before attempting insoluble-fiber-rich foods.