Complete Guide for IBS Relief – Low FODMAP Fibre 4

The Complete Guide for IBS Relief

How to relieve abdominal discomfort, gas, bloating, constipation, and diarrhea

We know that abdominal discomfort, a bloated belly, and bowel irregularity can be gut-wrenchingly embarrassing and uncomfortable. But IBS symptoms do not have to control your life! Find out how a healthy, fibrous diet can help you beat the bloat, restore bowel regularity, and reduce unpleasant symptoms of IBS.

This guide will cover

Chapter 1

Digestive System & IBS

Chapter 2

Constipation & Diarrhea

Chapter 3

Beat the Bloat & Excessive Gas

Chapter 4

Dietary Fibre & Fibre Supplements

Chapter 5

Foam Rolling Exercise & Massage for Constipation Relief

Chapter 6

Recipes for IBS Relief

Chapter 1: Digestive System & IBS

Here’s what happens when you swallow your food

The digestive tract is a series of hollow tubes and organs beginning in the mouth and ending at the anus. Digestion generally begins when food enters the mouth and ends when waste materials exit the body through the anus. As food travels along the digestive tract it mixes with digestive juices. Large molecules of food are broken down into smaller molecules that can be used as fuel for the body.
Nutrients are released as food is broken down by enzymes, digestive acids, and through mechanical means (i.e., chewing). Most nutrient absorption occurs in the small intestine, and much of the water content of food is reabsorbed in the large intestine (colon). Given the scope of the journey through the digestive tract, it’s not surprising that many things can go awry. This can lead to a range of digestive issues, including conditions such as irritable bowel syndrome (IBS). Just as there are myriad digestive disorders, there are many and varied causes of digestive disorders including dehydration, not getting enough of the right type of fibre, and not getting enough exercise.

What’s IBS?

Irritable bowel syndrome (or IBS) is a familiar condition to many and can include symptoms such as:

  • Abdominal pain and cramps
  • Irregular bowel movements, including diarrhea or constipation, or a combination of both
  • Gas and bloating
  • Mucus around or within stools
  • Nausea
  • Heartburn

The precise cause of IBS isn’t known, but several factors have been linked to the condition including: Altered intestinal muscle contractions – Coordinated intestinal muscle contractions (known as peristalsis) moves digested food through the intestines, but these contractions may be altered in IBS. This results in longer and stronger than normal muscle contractions leading to diarrhea, or weaker and shorter contractions that slow down digestion and can cause constipation. Inflammation – Individuals with IBS may have altered immune system function in the colon, which can contribute to inflammation. Genetic factors, past bowel infections, food allergies and/or changes to the gut microbiota may play a role in promoting inflammation. Gut infection – Previous bacterial or viral infections that cause severe diarrhea, or bacterial overgrowth, can lead to IBS symptoms. Bacterial imbalance – Compared to healthy people, individuals suffering from IBS seem to have differences in their gut microbiota. Too few “good” bacteria and too many “bad” bacteria can influence immune function, inflammation, digestion, and nutrient synthesis, and contribute to IBS symptoms. Nervous system – The gut and brain are in constant communication, so it’s no wonder that nerve activity can contribute to IBS symptoms. For some individuals with IBS, abnormalities in the enteric (digestive) nervous system can cause nerves to become unusually sensitive, which may lead to discomfort as the digestive tract stretches. Problems with nerve signalling and processing can also interfere with normal digestive function, leading to pain, diarrhea, or constipation.

7 ways you can make it easier to live with IBS

Follow a low-FODMAP diet FODMAPs are fermentable carbohydrates found in certain grains, vegetables, fruits, and dairy products. Many people find that avoiding high-FODMAP foods can help relieve IBS symptoms.
Avoid food triggers  Spicy foods, gluten, carbonated drinks, alcohol, caffeine, raw fruit, and some cruciferous vegetables including cabbage, broccoli, and cauliflower may worsen IBS symptoms. Remove these from your diet for a minimum of three weeks and reintroduce one at a time to help you identify food triggers.
Drink plenty of water Stay hydrated to help ease IBS symptoms, especially constipation caused by hard, dry stools.
Counselling, mindfulness, and/or biofeedback Using any of these techniques can help develop effective coping strategies to reduce the impact of stress (a key factor in many cases of IBS!)
Peppermint or other herbal teas Peppermint tea may offer support for individuals with symptoms of IBS such as excess gas and bloating.
Exercise regularly Staying physically active can help relieve stress, support mood, and encourage normal intestinal muscle contractions.
Probiotics A shelf-stable, multistrain probiotic can help restore and replenish beneficial bacteria to support healthy digestive function.

Chapter 2: Constipation & Diarrhea

4 Reasons You Might Be Constipated

A lack of fibre in the diet – We need fibre to move food and waste through the intestines. Too little fibre can cause constipation and slow digestive transit time.
Dehydration – Too little water can make stools hard and dry, which makes it harder to eliminate food waste
Medications and supplements – Some medications (such as opioids) and supplements can slow digestive transit time, which can lead to constipation and abdominal discomfort.
Lack of exercise – Physical activity helps keep things moving in your digestive tract, reducing the likelihood of constipation. Exercise is also great for stress management and overall health.

How to tell if you’re constipated

Constipation is a common digestive complaint and is characterized by symptoms including:

  • Reduced frequency of bowel movements (fewer than three a week)
  • Small, hard, and dry stool
  • Painful bowel movements
  • Feeling of incomplete emptying after a bowel movement
  • Bloating and gas

Is constipation dangerous?

Constipation typically resolves without serious consequences for health. However, once nutrients are removed from food, the waste needs to be eliminated quickly to avoid toxins building up in the bowel. The longer food waste stays in the system, the more likely it is that toxins will be absorbed into the bloodstream from the colon. In some cases, constipation can lead to serious health issues. If constipation persists or worsens, seek medical advice from a qualified health care practitioner.

How many times a day should you pass stool?

There is no hard and fast rule for how many times a day you should have a bowel movement, but at least once a day is generally considered ideal. That’s because daily bowel movements help eliminate waste in a timely manner. Everybody is different, though! The most important thing is regularity, as any change in pattern could indicate digestive troubles. Some people pass stool one to three times a day, while some people only have a bowel movement every other day. If you have fewer than three bowel movements a week, it’s likely that you’re constipated.

Chapter 3: Beat the Bloat & Excessive Gas

Why gas occurs

The production of gas and some resulting flatulence is part of the digestive process. It is a by-product of the normal breakdown of undigested food waste by bacteria in the large intestine. Intestinal gas also results from swallowing air when we eat and drink, especially when we talk while eating, or eat too quickly. When gas is excessive it can indicate an unfriendly reaction to something in your digestive tract or difficulty digesting certain foods, such as complex carbohydrates and cellulose. As every individual has a unique make-up of bacteria in their gut, foods that cause excess gas production in one person may be unproblematic for another. Gas can be partially absorbed in the small intestine and can be eliminated by burping or flatus through the rectum.

3 surprising things that cause bloating and excessive gas

  • Chewing gum
  • Smoking
  • Loose fitting dentures

7 useful tips to reduce excess gas and beat the bloat

Bloating can result in uncomfortable abdominal distension and is caused by gas, water retention, infection, and other digestive concerns. To beat the bloat and reduce excess gas:

Eat and drink more slowly This can reduce how much air you swallow while eating and helps support better digestion and appetite management. Eating smaller meals can also help!
Pay attention to food allergies and sensitivities – Avoiding foods to which your body is hypersensitive can help reduce the production of excess gas and other uncomfortable symptoms.
Exercise regularly – Regular physical activity keeps the digestive system moving and can help prevent water retention and the build-up of excess gas.
Watch your water and sodium intake – Too much sodium can cause you to retain water, but it’s important to drink enough water throughout the day
Examine your medications – Some over-the-counter and prescribed medications can lead to water retention. Talk to your physician before making changes to prescribed medication regimens.
Include fermented foods and a daily probiotic – A good balance of beneficial bacteria in the gut can help prevent excess gas production and improve digestion. Fermented foods can include kefir, sauerkraut, and kombucha.
 Increase intake of low FODMAP fibre – Increase dietary fibre from low FODMAP foods gradually to avoid excess gas. Fibre 4™ is a great way to increase fibre without increasing gas production!

Chapter 4: Dietary Fibre & Fibre Supplements

1. What is fibre?

Fibre is a non-nutritive substance that is essential for digestive health. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves and ferments in the colon, producing gases and nutrients that support colon health. Soluble fibre helps lower cholesterol and control blood sugar, nourishes the bowel, and helps with the bowel’s immune system. In contrast, insoluble fibre cannot be broken down and absorbed, and instead provides bulk to the digestive tract. Insoluble fibre regulates food absorption, promotes bowel regularity and metabolism, and can help with constipation and hemorrhoids.

2. What are FODMAPs?

FODMAPs are a group of dietary sugars that are poorly absorbed in the small intestine. As a result, they can cause gas-related pain, intestinal distension (bloating), and constipation or diarrhea in people suffering from functional gastrointestinal disorders (FGIDs) and IBS. High-FODMAP foods and fibre supplements include those that contain short chain dietary fibres, such as inulin, wheat and corn dextrin, and isomaltooligosaccharides (IMOs).

3. How much fibre you need and the best way to get it

Adults 50 years and younger should aim to get 25–38 g of fibre every day. Adults over 50 should aim for 21–30 g daily. Following a low-FODMAP diet can help relieve symptoms of IBS but may make it difficult to meet your recommended daily fibre intake. There are numerous ways to incorporate more fibre in the diet, while avoiding high-FODMAP foods. Some low-FODMAP fibrous foods include:
  • Alfalfa sprouts
  • Bean sprouts
  • Bell peppers
  • Carrots
  • Green beans
  • Bok choy
  • Cucumber
  • Tomato
  • Zucchini
  • Bamboo shoots
  • Eggplant
  • Parsnips
  • Turnips
  • Pumpkin seeds
  • Turnips
  • Oranges
  • Grapes
  • Honeydew melon
  • Cantaloupe
  • Banana
  • Blueberries
  • Kiwi
  • Strawberries
  • Soy products including tofu, tempeh
  • Almonds
  • Walnuts

The Right Fibre for a Happy, Healthy Gut

4. Fibre 4 from Webber Naturals® is clinically proven to relieve symptoms of IBS.

  • Made with Sunfiber®, the only true regulating fibre clinically proven to relieve symptoms of IBS
  • Sunfiber® is a unique, all-natural, soluble dietary fibre and prebiotic sourced from the guar bean
  • Does not cause gas or bloating
  • Quickly dissolves clear in liquid, with no grit and without affecting taste, colour, consistency, or smell of food or beverages
  • Resistant to high temperatures and can be added to recipes when cooking or baking
  • Available Unflavoured and in Zesty Tangerine flavour
  • Suitable for children and adults
  • Gluten free, dairy free, non-GMO, and suitable for vegetarians and vegans
  • Zesty Tangerine is sweetened with natural sweeteners xylitol and stevia
  • Free of artificial colours, preservatives, and sweeteners.
For the past several years I’ve suffered with various, un-diagnosed, relatively mild, but bothersome stomach issues. My main go-to for feeling better was bismuth tablets and I would usually have to take them at least 2 times a week, sometimes more, for indigestion, upset stomach, nausea, etc. I tried Fibre 4 for one week and NEVER experienced my usual tummy troubles! I’ve now been taking it for almost 3 weeks and I’m still free of the problems I had regularly prior to trying this out. I highly recommend this product for other people, I’m so glad I took a chance on it!
– Jennifer Hogg
This is the best product I have ever used!
– Josee Carpentier
I was less bloated and my bowel movements were not as urgent! I felt better using this and will continue!
– Celestino Canto
I loved that it helped with some of the bloating and cramping…I would definitely purchase this product but think that I would prefer the unflavoured.
– Wendy Brazeau
I loved the nice light orange flavour and how quickly and completely it mixed together.The Fibre 4 has really helped me with my with gas, bloating, and cramps associated with these symptoms. My stomach has felt slimmer and not as bloated as before. Fibre 4 has helped in keeping me regular. Great product. I will definitely be buying more in the future. Thank you.
– Denise D’Eon

5. A comparison of fibre supplements

Fibre 4 Product Size: 150 g Serving Size: 5 g Each 7.5 g Serving Contains: Sunfiber® (partially hydrolyzed guar gum) 5 g Recommended Daily Dose: 1-2 servings


Non-Medicinal Ingredients (Zesty Tangerine): Xylitol, citric acid, rice hull powder, natural orange colour (oleoresin paprika), stevia leaf.


NPN: 80075777


Features:

  • Made with Sunfiber, a true regulating fibre proven to relieve symptoms of IBS
  • Sourced from the guar bean
  • Reduces appetite by promoting a feeling of satiety
  • Clinically recognized for IBS symptom relief
  • Prebiotic
  • Completely dissolves in liquid
  • Resistant to high temperatures; can be added to cooking or baking
  • Neutral flavour
  • Free of artificial colours, preservatives, or sweeteners
  • Non-GMO, no dairy, starch, sugar, wheat, gluten, soy, corn, egg, fish, shellfish, or tree nuts
  • Suitable for vegetarians/vegans
  • Sunfiber is a unique all-natural soluble dietary fibre and prebiotic. Sunfiber is the only true regulating fibre that is clinically recognized to maintain digestive health and relieve symptoms associated with irritable bowel syndrome (IBS).
  • Also available in Zesty Tangerine flavour
Product Size: 575 g Serving Size: 7 g Each 7 g Serving Contains: Plantago ovata 3.4 g Recommended Daily Dose: 1-3 servings


Non-Medicinal Ingredients: Acesulfame potassium, allura Red AC, aspartame, citric acid, FD & C blue #1, malic acid, maltodextrin, orange flavour, sunset yellow FCF, berry flavour blend.


NPN: 02174782


Features:

  • 100% naturally sourced psyllium fibre
  • Suitable for daily use by those who lack dietary fibre
  • For adults and children 6 years and older
  • Orange flavoured
Product Size: 248 g Serving Size: 3 g Each 3.2 g Serving Contains: Inulin 3.2 g (Soluble fibre: 3 g) Recommended Daily Dose: 1-2 servings


Non-Medicinal Ingredients: None


NPN: n/a


Features:

  • 100% inulin
  • Prebiotic
  • Soluble fibre
  • 100% natural soluble vegetable fibre
  • For adults and children
  • Won’t alter the taste or texture
  • Mixes with almost anything
  • Clear and taste free
  • Can be added to cooking and baking
  • Mixes with cold and hot food and beverages
  • Grit free
  • Dissolves completely
  • Non-thickening
  • Good for cooking
  • No artificial flavours, colours, artificial sweeteners, and fillers
Product Size: 195 g Serving Size: 3.9 g Each 3.9 g Serving Contains: Isomaltooligosaccharides (Zea mays) 3.3 g (Dietary fibre: 3 g) Recommended Daily Dose: 1-3 servings


Non-Medicinal Ingredients: Natural flavour (mixed berry), stevia leaf, citric acid, beet juice concentrate, silica.


NPN: 80061769


Features:

  • Made with Vita-Fiber™
  • Naturally sourced fibre for digestive health
  • Prebiotic
  • Does not cause gas or bloating
  • Mixed berry flavour
  • Contains no salt, sugar, gluten, lactose, artificial colours, flavours, or preservatives

Chapter 5: Foam Rolling Exercise & Massage for Constipation Relief

Check out this exercise to get your digestive system moving

Massage techniques for constipation relief

Chapter 6: Recipes for IBS Relief

Here are some low FODMAP recipes to lead you on the road to a healthier gut!

Try some of these delicious low FODMAP recipes for breakfast, lunch, or dinner!

Breakfast

Low FODMAP Mediterranean Omelette
Low-Fodmap-Mediterranean-OmeletCook Time : 10 mins, total time 15 mins Servings 2   Ingredients Eggs 1 Tbsp. olive oil ¼ cup bell pepper, diced 2 cup spinach, chopped ¼ cup tomato, diced ¼ cup kalamata olives, sliced 2 tsp. cooking oil, divided 6 eggs, whisked and divided Toppings ¼ cup crumbled feta (optional) ¼ cup tomato, diced ¼ cup kalamata olives, sliced Mediterranean spice blend (parsley, oregano, rosemary) Salt and pepper, to taste Instructions Heat olive oil in a nonstick skillet over medium-high heat. Add bell pepper; sauté 3 minutes. Stir in spinach, tomatoes and kalamata olives; cook until spinach is just wilted. Remove mixture from pan and set aside. In the now empty pan, add 1 tsp. cooking oil and rotate to coat. Add half of whisked egg mixture. Using a spatula, gently push eggs from edges toward the center, allowing for the uncooked egg to cook. Continue cooking, pushing and tilting pan until egg is fully set. Scoop half of vegetable filling onto one half of the omelet. Fold omelet in half with spatula or turner and slide out of the pan. Repeat process with remaining egg and vegetable mixture. Top each with (optional) crumbled feta, tomato, olives, and mediterranean spice blend. Season with salt and pepper. Recipe adapted from: Fun Without FODMAPS blog
Low FODMAP Strawberries Smoothie
Low-FODMAP-Strawberry-Smoothie-Servings: 1     Ingredients 125 mL coconut or almond milk 60 mL lactose free yogurt 20 strawberries (fresh or frozen) 6 ice cubes 30 g  frozen firm banana 2 tsp rice protein powder 1 tsp chia seeds 1/2 tbsp pure maple syrup (optional)* 1 tsp   lemon juice Instructions Blend all ingredients until smooth. Recipe adapted from: A Little Bit Yummy blog
Overnight Banana Chocolate Oats
Overnight-Banana-Chocolate-Oats-Servings: 1, to be prepared the night before Ingredients 1⁄4 cup gluten-free rolled oats 2 tbsp almond milk 1 tsp unsweetened cocoa powder 1⁄2 medium banana, mashed 2 tbsps lactose-free vanilla yogurt 1⁄8 tsp. vanilla extract 2 tsps. maple syrup 1⁄2 tsp ground cinnamon 1 oz dark chocolate, smashed into chunks Instructions In a medium bowl, combine oats and almond milk and stir. Add cocoa powder, banana, yogurt, vanilla, maple syrup, and cinnamon; stir to combine. Place in a canning jar and cover with lid. Refrigerate overnight. The next day, top with chocolate chunks and enjoy! Can be stored in refrigerator up to 3 days. Recipe adapted BonCalme blog

Lunch

Tuna Salad Lettuce Wrap
Tuna Salad Lettuce Wraps Low FODMAPSServings: 2z Ingredients One can of tuna in water (about 110 g) Pickles (make sure no fructose or onion has been added to the jar) 1 tbsp. BBQ sauce (make sure the ingredients are low FODMAP) 50 g  Greek yogurt Lemon juice Pepper and salt   Instructions Drain the tuna. Put the tuna in a bowl and add the greek yogurt and the BBQ sauce. Stir everything together and flavour with lemon juice, pepper and salt. Cut a few pickles into small pieces and stir these through the tuna. Serve on 2 cups of spinach or red & green cabbage mix or 3 plain rice cakes Recipe adapted from Karlijn’s Kitchen blog
Kale, Quinoa and Butternut Squash Salad
kale-quinoa-salad-pomegranteServings: 2   Ingredients 1/2 cup butternut squash, cut in small cubes 2 teaspoons olive oil 2 cups baby kale leaves, washed 1 1/2 cup cooked red or regular quinoa 1/4 cup toasted pumpkin seeds Sweet dressing 1 1/2 tablespoons fresh lemon juice 1 tablespoon maple syrup 2 tablespoons olive oil 1 teaspoon Dijon mustard (without onion and garlic) Salt and pepper, to taste Instructions Preheat oven to 375 degrees F. Lightly oil baking sheet, add butternut squash, 2 teaspoons olive oil and a pinch of salt. Using basting brush, spread oil and salt over butternut squash. Roast squash for 20 minutes or until fork tender, turning at mid-point of cooking time. Meanwhile, evenly divide and layer kale, quinoa, pumpkin seeds onto two plates. In small bowl or mason jar, whisk lemon juice, maple syrup, olive oil, mustard, salt and pepper. Add warm roasted squash on top of salad and drizzle with dressing. Recipe adapted from Kate Scarlata’s blog
Turkey Sandwich with Veggies & Baba Ganoush Dip
Baba Ganoush Dip Low FODMAPServings: 2 Ingredients for sandwich Gluten-free bread Turkey (no HFCS) Swiss cheese Alfalfa sprouts HCFS-free mayonnaise and mustard Ingredients for Baba Ganoush dip 2 eggplants (after baking and removing the peel you have about 200 g eggplant left) 20 g tahini 1 tbsp lemon juice 1 tbsp olive oil 1 tsp ground cumin 1 tsp (smoked) paprika powder A pinch of salt and pepper Instructions Pre-heat the oven to 200 degrees Celsius. Prick into the eggplant all around with a fork and put it on a baking tray covered with baking parchment. Bake the eggplant in the oven for 60 minutes and turn it around half way. Slice the eggplant open in the length and scrape out the pulp. Put the pulp into a bowl and mash with a fork. Add the garlic, tahini, lemon juice and olive oil and flavour with paprika powder, cumin, pepper and salt. Recipe adapted from Karlign’s Kitchen 

Dinner

Low FODMAP Burger Salad
Low Fodmap Burger SaladServings: 4     Ingredients 400 g lean ground beef 1 tsp ground cumin ½ tsp dried parsley ½ tsp dried basil 1 tsp ground paprika Pepper and salt 1 head of iceberg lettuce ¼ cup of cooked bacon (optional) 4 tomatoes 2 pickles (check the ingredients to make sure it is low FODMAP) 80 g grated cheese (e.g. cheddar, Swiss, Monterey Jack) 1/2 avocado (1/8 avocado per person is low FODMAP) 2 tbsp mayonnaise (check the ingredients to make sure it is low FODMAP) Instructions In a large bowl, mix the first 6 ingredients and knead with your hands. Shape into 4 burgers and bake them until fully cooked. Add the bacon at the end and bake for a few minutes, until crispy. Cut the iceberg lettuce, rinse and dry. Divide over four plates. Cut the tomatoes, avocado and pickles into slices. Put the burger in the middle of the salad and divide the tomato, pickles, avocado and bacon around it. Sprinkle some grated cheese over the burger or put a slice of cheese on top. Divide some mayonnaise over the salad and serve immediately (you can also use another sauce of your choice, such as low FODMAP ketchup and mustard) Recipe adapted from Karlijn’s Kitchen blog
Lemon Olive Chicken
Lemon-Olive-Chicken low fodmapServings 4   Ingredients 8 thinly sliced chicken cutlets 2 lemons (one sliced and one juiced) 1 tablespoon olive oil 3/4 cup pitted Kalamata and green olives Fresh ground pepper and salt, as desired Fresh thyme (2-3 sprigs) Instructions Preheat oven to 350 degrees F. Add chicken to medium round casserole dish and layer with lemon slices and olives. Mix lemon juice with olive oil and drizzle over chicken. Add some thyme leaves from one sprig of thyme. Season with salt and pepper. Bake for 45 minutes or until chicken is cooked through. Garnish with fresh thyme sprigs. Serve over quinoa or brown rice and add sautéed cabbage or zucchini as a side. Recipe adapted from Kate Scarlata’s blog
Spaghetti Squash or Rice Pasta with low FODMAP Marinara Sauce
Rice-Pasta-with-low-fodmap-marinara-sauceServings: 2   Ingredients 28 oz can of tomato puree  (check the ingredients. It’s common for this to contain garlic and/or onion) 14.5 oz can of diced tomatoes, drained  (check the ingredients. It’s common for this to contain garlic and/or onion) 3 tablespoons olive oil 1/4 cup fresh chives, diced 1 teaspoon salt 1/2 teaspoon pepper 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 teaspoon dried parsley 1/2 lb ground turkey 1/4 cup fresh parmesan, grated Instructions Heat olive oil in a heavy sauce pan on medium heat. Add ground turkey and grill until meat is cooked thoroughly. Add tomato puree and diced tomatoes, and stir until well blended. Stir in chives, salt, pepper, oregano, basil, and parsley and mix well. Bring mixture to a boil, stirring frequently. Reduce heat, cover and simmer for at least 90 minutes, stirring occasionally. Add parmesan. Heat an additional 10 minutes, stirring occasionally. Serve over 1/2 – 1 cup of rice pasta or 1 cup of spaghetti squash. Can freeze for later. Recipe adapted from Living Happy with IBS

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