Irritable Bowel Syndrome (IBS) Health Center

Good Foods for Irritable Bowel Syndrome (IBS) With Constipation

If you have IBS with constipation you probably already know how important fiber-rich foods are for your comfort. Making the American Dietetic Association's recommendation to eat 20-35 grams of fiber a day your mealtime mantra is a great place to start. But in order for a high-fiber eating plan to work its magic, you have to do three things:

• Reach the higher-fiber target (of 20-35 grams of fiber a day) almost every day.
• Spread high-fiber foods throughout the day so it works better.
• Drink plenty of water and other noncaffeinated, noncaloric liquids/beverages throughout the day as well. Fiber works better in the intestines if there is plenty of water to go with it.

To get enough fiber in the fastest and most painless way possible, try these five steps. Then enjoy the three delicious recipes at the end of this article.

The 5 Quickest Ways to 25 Grams of Fiber:

No. 1 -- Get Those Whole Grains
First, make sure you are not gluten sensitive. If unsure, stop eating gluten for three weeks and use alternatives instead (such as rice, quinoa, potato, and flax).  

You can get 4 grams of fiber easily with a serving of whole grains. Here are a few examples:

• 1 to 2 slices of whole-grain bread (depending on the brand)
• 1 cup of brown rice
• 1 1/2 to 2 tablespoons ground flaxseed (depending on the brand)
• 9 Reduced-Fat Triscuits

No. 2 -- Eat Breakfast Cereals
Some cereals contain 5 or more grams of fiber per serving. Here are a few examples:

• 1 cup of Raisin Bran = 8 grams of fiber
• 1/2 cup of All-Bran = 10 grams
• 1 cup of Frosted Shredded Wheat Spoonsize = 5 grams
• 1 1/4 cups of cooked oatmeal = 5 grams

No. 3 -- Boost Fiber With Beans
Canned bean products make it easy to eat fiber. Just 1/2 cup can get you to 6 or more grams of fiber in a snap. Here are a few examples:

• 1/2 cup of Ortega Fat-Free Refried Beans = 9 grams of fiber
• 1/2 cup of canned kidney beans = 6 grams
• 1/2 cup of S&W Chili Beans Zesty Sauce = 6 grams

No. 4 -- Enjoy a Few Fruits Each Day
Fruits are great choices because they include both fiber and extra water. Here are a few examples:

• 1 apple = 3.7 grams of fiber
• 1 banana = 2.8 grams
• 1 pear = 4 grams
• 1 cup of strawberries = 3.8 grams

No. 5 -- Work a Few Veggies Into Your Day
Vegetables offer loads of fiber plus antioxidants that can help fight heart disease and cancer. Here are a few examples:

• 1 cup carrot slices, cooked = 5 grams of fiber
• 1 cup cooked broccoli = 4.5 grams of fiber
• 1 sweet potato = 4 grams of fiber
• 1 cup cauliflower, cooked = 3 grams of fiber
• 2 cups raw spinach leaves = 3 grams of fiber