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 25 grams of fiber a day for women and 38 grams for men 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:
Gradually increase the fiber in your diet to your target amount
Reach the higher-fiber target 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.
We all have stomachaches and trouble going to the bathroom once in a while, but for people with IBS, the chronic pain and discomfort can be disabling.
Along with abdominal cramping and discomfort, IBS symptoms include:
Constipation -- the stool comes out either lumpy or hard
Diarrhea -- the stool comes out loose or watery
Alternating bouts of constipation and diarrhea
Bowel movements that feel uncontrollably urgent, difficult to pass, or incomplete