On Instagram @AndreaHardyRD, I talk all about the different types of dietary fibre and which types might be better tolerated for IBS patients.
What’s your favourite type of fibre? 🤓⠀
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When we typically think of fibre, we think of:⠀
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✅soluble – (dissolves – think the soft parts of fruit & veg)⠀
✅insoluble (‘roughage’ – think of the fibrous parts).⠀
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🦠But as a gut health dietitian, I ALSO think about FERMENTABILITY🦠⠀
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Fermentability is the ability of a fibre to be broken down by our gut microbes (after all, we don’t digest it ourselves!)⠀
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Why does fermentation matter?⠀
While fermentable fibres help to feed our gut microbes, large amounts rapidly fermentable fibres can be a culprit in IBS! (after all – the ‘F’ in FODMAP’s stands for fermentable!)⠀
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Highly fermentable fibres include:⠀
– Fructooligosaccarides⠀
– Galactooligosaccarides⠀
– Inulin⠀
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These can be found in: ⠀
– onion⠀
– garlic⠀
– pulses (beans, peas, lentils)⠀
– fibre boosters (inulin, chicory root)⠀
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Moderate to slower fermenting fibres include:⠀
– resistant starch ⠀
– pectin⠀
– guar gum⠀
– psyllium⠀
– oat fibre⠀
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These can be found in:⠀
– cooked cooled pasta, rice, potato⠀
– firm bananas⠀
– oats⠀
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These types of fibres may be better tolerated for someone who experiences more gas & pain related to IBS! ⠀
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