The abdominal spasms including bowel dysfunction of IBS can be prevented by consuming soluble fiber as well as soluble fiber supplements.
Function of soluble fibers is to absorb liquids in the digestive tract by converting them into mucus like lubricant which helps in relieving abdominal cramps and prevents both diarrhea and constipation. Soluble fiber supplements have been found beneficial in IBS patients during a several clinical studies.
Usually soluble fiber supplements are sometimes wrongly advertised as laxatives (Stimulants for evacuation of feces), although they prevent or ease constipation by simply normalizing the bowel functions.
Soluble fibers obtained from both sources, foods and supplements, are equally good.
Soluble fiber supplements, acquired from both foods and supplements sources, have no harmful side effects if taken daily. Additionally as added benefits, they:-
- Manage Irritating Bowel Syndrome.
- Alleviate LDL, bad blood cholesterol levels, reduce the risk of heart disease
- Minimize colon cancer risks
- Improve glycemic control by diminishing the absorption speed of fats and carbohydrates into the bloodstream and forestalls the development of free radicals.
- Lower insulin requirements.
These supplements are available as powders for prepared by mixing with water, or as chewable tablets or caplets that are swallowed with a glass of water.
The dosage for IBS, both by doctors and soluble fiber supplement manufacturers, and works best for preventing IBS symptom, is as follows:
- According to USDA, the minimum recommended dosage for adults, other than soluble fiber, is 25 to 35 grams per day, and soluble fiber should account for one third to one half of this total amount. Some scientists actually recommend up to 60 grams of fiber a day, so the USDA recommendations are not maximum dosage limitations. The typical American eats only a meager 10-15 grams of fiber daily. For comparison, the average fiber intake in China is 33 grams of fiber a day, and it ranges as high as 77 grams per day in some regions.
- The USDA recommended minimum fiber intake for adults is 25 to 35 grams daily, and soluble fiber should account for one third to one half of this total amount. Some scientists actually recommend up to 60 grams of fiber a day, so the USDA recommendations are not maximum dosage limitations. The typical American eats only a meager 10-15 grams of fiber daily. For comparison, the average fiber intake in China is 33 grams of fiber a day, and it ranges as high as 77 grams per day in some regions.
- For powders shaped soluble fibers, initial dose is half or one level-teaspoon, twice a day. Later during the next one two, three or four weeks this quantity can be increased to 2-4 tablespoons, twice a day. This amount roughly equals to 12-25 grams of soluble fiber supplement per day.
- Before starting any supplement, please read minimum and maximum dosages given by the manufacturer on label of the product.
- Please also check the label for sorbitol. This is an artificial sweetener and may cause cramps, bloating, diarrhea, and gas in people who do not even have IBS.
- As with the fiber powders, the goal with the fiber pills is to just keep gradually increasing your dose until you stabilize, and then continue the same dosage.
- Please note that different manufacturers may have different maximum dosages on their labels. Check with the individual product minimum and maximum dosage they recommend. The grams of soluble fiber per teaspoon/tablespoon/pill dose of the different supplements may vary.
- If you have any problem with a single dosage, then divide your doses throughout the day according to your need and choice. It is always better to keep your gut constantly filled up with soluble fiber, so several smaller doses are often much more helpful than a single large daily dose.
Dosages and fiber content for common soluble fiber supplements:
- Heather's Tummy Fiber™ Acacia Senegal provides 6 grams of organic, prebiotic soluble fiber per level tablespoon dose.
- Benefiber powder provides 1.5 grams of soluble fiber per teaspoon (please note that Benefiber has changed as of July 2006.)
- One tablespoon of Metamucil smooth texture orange and original texture orange (these are not the sugar-free varieties) contains 2 grams of soluble fiber and 1 gram of insoluble fiber.
- One tablespoon of Citrucel provides 2 grams of soluble fiber. (Please note there is a recall of Citrucel for the summer of 2006).
- Two Metamucil wafers provide 2 grams soluble fiber and 1 gram insoluble fiber.
- Two Fibercon tablets contain 1 gram soluble fiber.
- Two Equalactin tablets contain 1 gram soluble fiber.
- Two FiberChoice tablets contain 4 grams soluble fiber
- Two Citrucel caplets provide 1 gram of soluble fiber.
