A high-fiber diet is an effective weapon against irritable bowel syndrome (IBS). The health disorder, characterized by symptoms like diarrhea and abdominal pain, makes everyday life really difficult and challenging. Foods rich in fiber assist in solving the problem by clearing up the digestive tract, making bowel movement easier. The results are, in fact, so promising that doctors highly recommend patients suffering from IBS to include more high-fiber foods in their diet.
In this article, we’re listing a few high-fiber snacks that prove useful against IBS symptoms.
Native to Mexico, jicama is an incredibly nutritious vegetable that makes a great snack idea for IBS patients. A cup of jicama provides more than 6 grams of fiber, which more than meets the daily goal. Inulin, a type of fiber found in jicama, is especially effective as it helps increase the frequency of bowel movements and benefits the gut bacteria as well.
The vegetable is also rich in water, thus rendering it effective against constipation too. Jicama can be either eaten raw or in combination with lime juice and chilli powder.
Pears contain about 6 grams of fiber and a host of other nutrients that relieve symptoms of IBS. Both soluble and insoluble fiber can be found in the fruit, making it effective for gut health. The soluble fibers in pears also help maintain the gut bacteria, which improves digestive health and immunity. Additionally, pears prove beneficial against constipation.
Furthermore, the antioxidants found in the fruit reduce inflammation, which is often reported by patients suffering from IBS. Pears can be eaten as is, or added in oatmeals or other dishes. This makes a great high-fiber snack in between meals for IBS patients.
Tasty, nutty, and really nutritious, chickpeas must be part of every IBS patients’ diet. An ounce of chickpeas contains 2 grams of fiber and 3 grams of protein, two nutrients that are extremely important for someone with IBS. The legume primarily has soluble fiber, which keeps the digestive tract fit, improves gut health, and leads to easier bowel movement.
Chickpeas reduce the risk of chronic diseases and are easy to add to the diet as well. They can be eaten in sandwiches, roasted as a whole, or added in other dishes.
With 11 grams of fiber in it, dark chocolate is about as healthy as it gets for an IBS patient. That being said, we’re talking about non-sugary dark chocolate and not the one they sell at every store. Made from the cocoa tree, dark chocolate provides more fiber than some of the more obvious sources, thus helping clear the digestive tract and keep bowel movements fairly regular.
It is also a great source of antioxidants, which fight free radicals and maintain overall health. The darker the chocolate, the lesser sugar it contains, making it even more healthy.