Science library study

The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis

Moayyedi, P., Quigley, E. M. M., Lacy, B. E., et al. American Journal of Gastroenterology, 2014 DOI: 10.1038/ajg.2014.195

Pooled 14 trials in 906 people with IBS. Fiber helped overall, but the benefit was limited to soluble fiber such as psyllium; insoluble wheat bran did not help and can worsen bloating. The reason the type of fiber matters when you start adding more plants.

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Health 17 min

Plant-Based Eating and Your Gut: Easing Bloating, Gas, and Reflux Without Backfiring

Whether eating more plants and less meat and dairy can calm bloating, gas, and reflux, what the evidence actually shows, why rushing can make it worse for a few weeks, and how to isolate the foods still bothering you.

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