Some fibres are more gassy than others

Welcome to #3 of our 4 part series on dietary fibre. Part #1 has a good introduction to the “fermentability of dietary fibre”, so it’s worth taking a look before reading on. Also check out part #2 in case you missed it. Otherwise let’s get talking about gassy fibres.

What are fermentable fibres?

Most fermentable fibres are soluble fibres, including resistant starch, so are very important for bowel health.

Food sources of fermentable fibres:

• Beta glucans (found in oats and barley)
• Plant gums (found in guar gum fibre supplement such as PHGG – partially hydrolysed guar gum)
• Resistant starch (found in legumes, firm bananas)
• Pectin (found in fruits particularly citrus, jams, legumes, root vegies)
• Inulin (eg inulin fibre supplement; Jerusalem artichoke, garlic, onion, leeks)

Are fementable fibres ok for people with IBS & sensitive tummies?

Although fermentable fibres can cause excess wind and stomach discomfort, it has been shown that fermentable fibres can still be tolerated in those with irritable bowel syndrome (IBS).

Why? Because these fibres are fermented at a slower rate and produce gas at a more controlled and steady rate when compared to FODMAPs. (FODMAPs are poorly absorbed, short-chain carbohydrates known to trigger IBS symptoms).

Because they are fermented to a degree, these fibres they still have lots of health benefits. This makes them a great option for people on a special diet, such as the low FODMAP diet, where fibre intake is often reduced.

Up next…Am I getting enough fibre in my diet?

‍

‍

Pic credit
Root vegetables – shutterstock
Gas pump Photo by Andrew Winkler on Unsplash
lone tree Photo by Khamkéo Vilaysing on Unsplash

‍