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