“The movement of the bowel is the sacred movement of life; the arresting of this movement is the arresting of life.”

Fibre and IBS: Understanding the Balance

When reviewing someone’s dietary intake, it’s important to consider not only how much fibre they eat, but what types of fibre are included, and whether their fluid intake supports it. Fibre needs some fluid to work effectively, without it, increasing fibre can worsen bloating or constipation.

From experience, many people present with an adverse relationship with fibre. Helping them understand what fibre is, where it’s found, and how to optimise it allows them to make informed decisions based on their symptoms. Typically, the aim is to progress towards around 30 g fibre per day, though as a population we tend to fall well below this.

Fibre plays several important roles in gut health:

• Adds bulk to stool, supporting comfortable and regular bowel movements.

• Forms a gel that softens stool in constipation and firms it in diarrhoea.

• Feeds beneficial gut bacteria, producing short-chain fatty acids that support gut health and reduce inflammation.

• Helps maintain the right water balance in the bowel, improving stool consistency.

Fibre should be increased gradually (by around 3–5 g every few days) and accompanied by adequate fluid to prevent discomfort.

Low FODMAP ~ Low Fibre

The low FODMAP diet is a clinical treatment, not a long-term eating pattern. It’s designed to help identify triggers and reduce IBS symptoms, before gradually reintroducing foods and restoring dietary variety.

While some high FODMAP foods (such as beans, lentils, and certain fruits) are rich in fibre, there are plenty of low FODMAP foods that still provide excellent fibre:

• Oats

• Chia and flaxseed

• Psyllium husk

• Carrots, parsnips, and pumpkin

• Kiwifruit and firm bananas

Understanding that low FODMAP doesn’t mean low fibre helps people maintain a balanced, nourishing diet while managing symptoms.

From Restriction to Empowerment

Many people notice a significant improvement in their quality of life once they understand how to match fibre type and portion to their symptoms. Quality of life itself often reflects symptom severity, when people feel more comfortable, confident, and in control, symptoms tend to settle naturally.