IBS quick and dirty tip. The smushy rule...

IBS quick and dirty tip. The smushy rule...

Sounds silly, but it's a fast and easy way to tell soluble vs insoluble fiber foods

Follow the simple smushy rule to tell if a food is a safe soluble fiber, or an insoluble fiber trigger.

Picture a banana, cooked white rice, noodles, the flesh of cooked potatoes, applesauce, cream of rice cereal or instant oatmeal, canned pumpkin.

All of these foods are smooth and smushy. They will soak into water. You could easily push them through a sieve.

That’s a good indicator that they are soluble fiber.

Now picture raw leafy greens, wheat bran, popcorn or kernel corn, potato or apple skins, berries, seeds. They won’t soak into water. Could you smush them through a sieve?

Not at all if they’re raw. Even cooked you would still have tough little bits and pieces, hulls and stems, that would get caught in the sieve.

That’s insoluble fiber.

(“Soluble” means it dissolves in water. “Insoluble” means it does not. And “fiber” means this rule is just for plant foods. Only plants have fiber in their cell walls. Animals do not.)

The smushy rule sounds silly, but it’s a quick and dirty way to judge if you’re dealing with soluble or insoluble fiber.

And that’s the difference between an IBS safe food and an IBS caution food.

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Heather

Heather Van Vorous Over 40 years dealing with IBSGet full help for IBS here