Irritable Bowel Syndrome (IBS) is characterized by uncomfortable bowel movements, which are accompanied by either constipation or diarrhea. Additionally, IBS causes cramps and abdominal pain that can hinder one’s daily routine. Thankfully, there are a few foods, when combined with proper medication and care, that can help manage the symptoms of IBS. Here’s a list of high-fiber snacks that benefit the condition of IBS.

How do high-fiber foods benefit the condition of IBS?
As we all know, adding fibrous foods to the diet helps soothe constipation. This is because fiber adds bulk to the stools, which, in turn, aids in the movement. The ideal intake of fiber for any adult should be around 20-35 grams per day. However, surveys suggest that adults usually only consume 5 to 14 grams per day.

1. Fruits
Guava has the highest amount of fiber (9 grams per cup), which is followed by raspberries (8 grams per cup), persimmon (6 grams per cup), and mango (5 grams per cup). Apples, bananas, strawberries, and oranges also contain fiber of about 3-4 grams per cup. Swapping cookies, donuts, and bagels with a fibrous fruit will make one feel fuller and curb any further cravings.

2. Vegetables
Medium-sized artichokes contain 10 grams of fiber, leading the fiber game among veggies. The other fiber-rich vegetables include collard greens, Swiss chard, carrots, beets and broccoli. All dark-colored vegetables fall under the high-fiber category, and this is the simplest way to identify fiber-rich veggies. Whip up a quick green salad, and you have yourself the best fiber-rich snack ready. Fruits and vegetables are a great source of soluble fiber, which means it eliminates the bloating that accompanies grains and legumes.

3. Potatoes
All kinds of potatoes, like red, russet, and sweet potatoes contain high-fiber content. However, they are to be consumed with the skin for the utmost benefits. Simply bake them and garnish them with your favorite herbs, and a nutritious, fiber-rich snack is easily ready.

4. Cereals
When opting for cereals, choose ones that have a minimum of 5 grams of fiber content per serving. Include the cereal in your breakfast and alternate it with fibrous fruits to ensure a proper balance.

5. Breads
Ditch the bagel and pretzel for whole-grain breads alongside some organic cheese or butter. This snack should give optimal amounts of fiber and healthy fats that make for a great source of energy. Choose breads like seven-grain, dark rye, cracked wheat, and pumpernickel breads.

6. Nuts and seeds
Pistachios, almonds, pumpkin seeds, and sunflower seeds are great sources of fiber and can be easily stashed at home or office to curb those midday hunger pangs. However, watch the intake of these nuts and seeds, as they also are a high source of calories.

7. Popcorn
We know this is unexpected on this list, but the good news is that popcorn is nutritious. They are rich in fiber and make for tasty snacks for people of all ages. Even a picky eater cannot say no to this delicious snack.