Explainer 1 min read

IBS and Bloating: Which Fibre Actually Helps?

IBS affects around 1 in 10 people in the UK, and fibre is often part of the problem and part of the solution. It depends entirely on which type.

Reviewed by our gut-microbiome scientists Built on 10+ years of MIT research

The short answer

Fast-fermenting fibres can produce a lot of gas quickly, which is why some fibre supplements make bloating worse for sensitive guts. Slowly fermented fibres tend to be better tolerated.

IBS affects roughly 1 in 10 people in the UK.
Rapidly fermented fibres can worsen gas and bloating in sensitive guts.
Slowly fermented fibres relieve symptoms while still feeding gut bacteria.

Why fibre can help IBS and worsen it, depending on the type

Fast-fermenting fibres produce gas quickly in the colon, which is why some fibre supplements make bloating worse for sensitive guts. Slowly fermented fibres release gas more gradually, which tends to make them better tolerated.

What this means if fibre has let you down before

If a fibre supplement made your bloating worse in the past, it's worth checking which type it was rather than ruling fibre out altogether. The evidence points to slowly fermented fibres as the better-tolerated option for IBS specifically. It's the same thinking behind our Gut Regulator blend.

Fast-fermenting fibre

Can aggravate

Produces gas quickly in the colon. Can worsen bloating and discomfort for sensitive guts.

Slow-fermenting fibre

Tends to relieve

Fermented gradually, producing less gas. Associated with symptom relief and better tolerance in IBS.

IBS affects around 1 in 10 people in the UK. Fibre choice is often part of what's making it harder, and part of what can make it easier.

The type of fibre matters more than the amount

If fibre has made your bloating worse before, it's likely the type, not fibre itself. We chose slowly fermented fibres specifically because they're gentler on sensitive guts, while still feeding your gut bacteria. One spoonful, stirred into whatever you're already having.

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