5 Best Fiber Supplements for IBS

Irritable bowel syndrome (IBS) is a common digestive disorder that causes several symptoms simultaneously. They include a combination of gas, bloating, and changes in bowel habits that can lead to diarrhea or constipation. 

A challenging aspect of managing IBS is the unpredictability of the symptoms. One day, some foods agree with you; the next, they can make your symptoms flare up. Following an anti-inflammatory eating plan can help reduce the severity of your symptoms. 

After your symptoms improve, you should review your fiber intake to ensure you get enough.

‍Eating fiber is essential for a healthy gut and helps you stay regular. Fiber food sources include fruits, vegetables, nuts and seeds, whole grains, and legumes. Some of these foods may not agree with your stomach.

However, a fiber supplement for IBS may be gentler on your digestive system. 

Keep reading to learn about five fiber supplements that may help with IBS. 

Sign up with Nourish to receive individualized nutrition advice about gut health. All appointments are virtual and covered by insurance. 

Benefits of Taking a Fiber Supplement for IBS

An extensive review of IBS studies that included over 900 participants found that people who took a fiber supplement had improved IBS symptoms compared to the placebo groups who did not.

Having fewer symptoms allows you to spend more time enjoying daily activities instead of worrying about your bowels. 

Fiber supplements can add bulk to stools without the additional digestive symptoms associated with eating foods.

Like most things related to digestive health, you should tailor your care plan to include an amount of fiber that feels right for you. Do not start a supplement if you know you can’t tolerate a high-fiber diet. 

Fiber and IBS

Soluble fiber thickens when mixed with water or liquid. The gel-like texture moves slowly through the gastrointestinal tract and helps bind digested food and waste into solid stool.

The relaxed pace decreases bathroom urgency and can help reduce the chances of diarrhea. 

Insoluble fiber also adds bulk to your stool and helps keep you regular. You need both fiber types to stay healthy, but most supplements contain soluble ingredients. 

Additional health benefits of regularly consuming soluble fiber include better blood sugar control, lowered cholesterol levels, and greater satiety at meals.

It’s encouraging to know that taking a fiber supplement for IBS can positively affect your overall health. 

Total Daily Fiber Requirements 

Your daily fiber intake goal is around 25-38g. Most of your fiber should come from food sources — not supplements. 

Gradually increasing your intake can help your digestive system adapt to the additional fiber (which can create gas in some people.)

Over time, your body should digest fiber more efficiently, and gas production will decrease.  

Types of Fiber Supplements

Supplements include different types of high-fiber ingredients. Long-chain soluble fiber with moderate fermentability is the most effective for improving IBS symptoms.

An example of this type of fiber is psyllium husk, available at most bulk food stores or sold under the popular brand Metamucil. 

These fibers are beneficial for IBS because they help grow healthy bacteria colonies.

‍Enzymes in your gut cleave long-chain fibers into smaller pieces that are easier for your digestive system to break down. The probiotics (health-promoting bacteria in the digestive tract) multiply and feed off the smaller chains.

Probiotic colonies can dwindle without enough nourishment, and IBS symptoms can worsen.

A fiber supplement can help satisfy your daily requirements. 

5 Best Fiber Supplements for IBS

A fiber supplement offers approximately 3-6g of additional fiber per serving.

This fiber contributes to your daily intake, and your dietitian can clarify how much supplement you should take.  

1. 4-in-1 Metamucil Fiber 

Metamucils 4-in-1 powdered fiber supplement is one of the most popular fiber brands because it is one of the oldest.

The star ingredient in their formula is psyllium husk, which offers a rich source of soluble fiber. Their classic recipe is orange-flavored, but you can also purchase a berry or sugar-free option.

If you don’t enjoy the gel-like texture of Metamucil powders, you can opt for the capsules.

‍However, the capsules offer slightly less fiber per serving. You should choose the product that is easiest for you to take. 

2. Webber Naturals Low FODMAP Fiber Supplement

This fiber supplement is unflavored and low FODMAP certified, which can appeal to people with known FODMAP sensitivities.

The key ingredient in their formula is guar gum, a soluble fiber harvested from guar plants. 

You can add this powdered supplement to water or use it in baking to boost the fiber content of your dishes. 

3. Psyllium Husk by Now 

You may prefer this fiber supplement over Metamucil if you like unflavored products. 

Psyllium fiber may be too high-fiber for some people. If you try this product, drink an extra glass of water after taking it to help the fiber move through your digestive tract. 

4. Garden of Life Raw Organic Fiber

This supplement contains a blend of soluble and insoluble fibers from sprouted seeds, grains, and legumes. It's fortified with omega-3 fatty acids, which can reduce painful inflammation and preserve probiotics in the gut. 

The supplement is flavorless and mixes easily with water. Like other powdered supplements, you can add it to baked goods, cereals, and smoothies. 

Unlike other options, this product has no psyllium husk and may be a gentler alternative. 

 5. Tomorrow’s Nutrition ProFiber  

ProFiber is a silky smooth powdered fiber supplement that’s also low FODMAP certified.

This product has prebiotic properties, meaning it can nourish probiotics in your digestive tract and help them thrive.

This gentle supplement contains guar gum, a soluble fiber source, and is unflavored. It has a similar formula to the Webber fiber supplement, but this option is slightly less expensive. 

Takeaway

Fiber is essential for gut health, digestion, satiety, and overall well-being.

Getting enough fiber through your diet can be challenging, especially if you have a sensitive stomach and can’t tolerate raw fruits and vegetables.

If this sounds like you, consider taking a fiber supplement to help you meet your daily fiber goals. 

Many supplements have soluble fibers, and some ingredients are easier to digest than others, especially if you have a sensitive stomach and IBS. If high-fiber products irritate your stomach, choose a fiber supplement without psyllium husk.

A specialized low FODMAP option may also better suit a sensitive stomach. 

Managing IBS with an RD 

Working with a registered dietitian specializing in IBS can help improve your symptoms. Here is what you can expect during your first visit: 

• An introductory conversation to review your nutrition concerns. 
• A food recall to review your current diet and eating behaviors and identify possible food triggers. 
• Discuss any other lifestyle factors that could be negatively impacting your IBS. 
• Receive nutrition education and learn how to improve IBS symptoms. 
• Clearly outline actionable steps for you to complete until your next appointment. 

A dietitian can also help you develop behaviors that support overall gut health.

These include stress management techniques, mindfulness practices, and deepening your understanding of the gut-brain relationship. 

Sign up with Nourish to book your first appointment with a registered dietitian specializing in IBS.