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Fiber and Low FODMAP Diet
How to Increase Your Fiber Intake Safely
It is important not to increase your fiber intake too quickly, which could exacerbate gastrointestinal symptoms. You need to give your gut time to adapt by training it to tolerate a higher fiber intake. It is normal to have mild and tolerable symptoms when increasing your fiber intake, such as some gas or an increase in stool frequency. However, if you experience more severe symptoms, it may be because you increased your fiber intake too quickly. Imagine that you have a knee injury. It is important to do exercises to rehabilitate your knee, and it is normal to feel slight discomfort when moving it, but if you increase the duration and intensity of the exercises too quickly, the injury may worsen.
It is also very important to drink enough water when consuming fiber to optimize its effects. In people with irritable bowel syndrome (IBS), an optimal fiber intake is beneficial for both those who have constipation and diarrhea. The choice of the type of fiber also needs to be considered. Soluble fiber is especially helpful for people who have gastrointestinal disorders. For more personalized guidance, I recommend that you consult a Registered Dietitian with experience in gut health.
Conclusion
SOSCuisine offers specific Low FODMAP meal plans and recipes specifically designed for IBS sufferers. These meal plans are customizable according to allergies, intolerances, and individual preferences. This is a simple and effective way to gradually adopt a varied and balanced diet with enough fiber intake. Should you need more support, we do offer consultations with registered dietitians.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.
Sources
1) Government of Canada (2010) Proposed Policy: Definition and Energy Value for Dietary Fibre. https://www.canada.ca/en/health-canada/services/food-nutrition/public-involvement-partnerships/proposed-policy-definition-energy-value-dietary-fibre/consultation.html
2) Barber et al (2020) The Health Benefits of Dietary Fibre. Nutrients;12(10):3209.
3) Eswaran, Muir and Chey (2013). Fiber and functional gastrointestinal disorders. Am J Gastroenterol;108(5):718-727.
4) Gill et al (2021) Dietary fibre in gastrointestinal health and disease. Nat Rev Gastroenterol Hepatol;18(2):101-116.
5) Government of Canada (2019) Fiber. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
6) USDA (2020) Dietary Guidelines For Americans 2020-2025. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
7) FODMAP Monash app, August 2024
8) Government of Canada (2023). Canadian Nutrient File (CNF) – Search by food. https://aliments-nutrition.canada.ca/cnf-fce/?lang=eng
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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