If you’ve ever struggled to get enough fiber while managing IBS, you’re not alone. When I was first diagnosed, my primary care physician and gastroenterologist emphasized the importance of taking supplement fiber to increase the amount of fiber in my diet (beyond what I could eat). But as I quickly learned, not all fiber is created equal—especially for those of us navigating gluten intolerance.
Quick disclaimer: I’m not a doctor, just someone figuring this out as I go. If you’re making changes to your diet or supplements, definitely check in with a medical professional first!
Why Fiber Matters for IBS
One of the first things my doctors told me was that fiber plays a crucial role in IBS management. Research backs this up—soluble fiber, in particular, has been shown to help regulate digestion and improve stool consistency.
But fiber is one of those things where more isn’t always better. Too much fiber without enough water? You might actually make things worse. Too little fiber? Well, that causes its own set of problems. So, like most things with IBS, it’s about finding the right balance.
The Psyllium Husk Struggle
Both of my doctors recommended psyllium husk as a fiber supplement, and honestly, I tried. Really, I did. But if you’ve ever had to mix psyllium husk into water, you know the struggle—it’s thick, gritty, and somehow both flavorless and terrible at the same time. I wanted to make it taste better, but adding lemon or mint didn’t help because the texture was still awful.
A Dietitian’s Recommendation: A Low-FODMAP Fiber Alternative
At my next dietitian appointment, I explained my psyllium issues, and she suggested I try a different type of fiber called partially hydrolyzed guar gum (PHGG). It’s considered a low-FODMAP option and tends to be gentler on digestion. One brand that makes this type of fiber is Sunfiber, which is what I ended up trying.
At first, I was skeptical because most IBS fiber research focuses on psyllium, and even my gastroenterologist wasn’t totally convinced. But I was willing to experiment.
The Results: Fewer IBS Symptoms
For me, adding Sunfiber to my diet actually helped reduce some of my IBS symptoms. I noticed improvements in digestion, and unlike psyllium, it didn’t turn my drink into a weird sludge. Which, made me realize that this was something I could easily make part of my morning routine rather than something I was going to dread doing.
Concerns About Supplement Quality
That said, I do have some reservations about PHGG-based supplements. Unlike psyllium, which has been extensively studied and is more widely regulated, PHGG is still newer in the supplement world. Specific research on PHGG is still developing (see here and here); it’s not nearly as well researched as psyllium. Also, the specific brand I’ve been using is made outside the U.S., where supplement regulations can vary.
Long-term, I’d love to find a fiber source that has both solid research behind it and better regulatory oversight. But for now, this has been a good solution for me.
Key Takeaways
- Fiber is crucial for IBS, but it’s all about balance. Too much or too little in relation to what else you’re eating and drinking can cause digestive problems.
- Psyllium husk is widely recommended, but not everyone tolerates it.
- PHGG (like Sunfiber) is a low-FODMAP fiber alternative. It’s been easier on my digestion, but research on it is still growing.
- Quality control matters. Not all fiber supplements are created equal, and it’s important to do your own research.
Reactions and Next Steps
Do you use psyllium husks? What was your experience like with them?
By sharing my learning experiences, I hope I’ve sparked something positive in you. Maybe you felt like, “I’m glad I’ve never dealt with that,” or “I’ve had this same issue,” or “My experience is way worse.” Whatever your experience is, if you feel comfortable sharing it, please do so in the comments. I’m working hard to make this a safe and inviting space for all, so make sure to leave comments that meet the code of conduct expectations.
This community and I would love to hear your stories, thoughts, ideas, and questions so that we can all benefit.
Additional Information
At the time of writing this post, no financial compensation was derived from any of the sources, products, or people mentioned in this post. For more information about the financials of this blog, please go here.
Update history: None.
References:
Chey, W. D., Hashash, J. G., Manning, L., & Chang, L. (2022). AGA Clinical Practice Update on the Role of Diet in Irritable Bowel Syndrome: Expert Review. Gastroenterology, 162(6), 1737–1745.e5. https://doi.org/10.1053/j.gastro.2021.12.248
Edelman, M., Wang, Q., Ahnen, R., & Slavin, J. (2024). The Dose Response Effects of Partially Hydrolyzed Guar Gum on Gut Microbiome of Healthy Adults. Applied Microbiology, 4(2), 720-730. https://doi.org/10.3390/applmicrobiol4020049
Reider, S. J., Moosmang, S., Tragust, J., Trgovec-Greif, L., Tragust, S., Perschy, L., Przysiecki, N., Sturm, S., Tilg, H., Stuppner, H., Rattei, T., & Moschen, A. R. (2020). Prebiotic Effects of Partially Hydrolyzed Guar Gum on the Composition and Function of the Human Microbiota—Results from the PAGODA Trial. Nutrients, 12(5), 1257. https://doi.org/10.3390/nu12051257
