Irritable Bowel Syndrome (IBS), also termed spastic colon, irritable colon, and mucous colitis, is a common disorder of the large intestine that mostly leads to symptoms like diarrhea, constipation, and abdominal pain. Although it lacks definite treatment, the disorder rarely takes a serious form and can be managed through diet and medications.

Fiber is the best nutrient for managing IBS, as it aids bowel movement and eases constipation. Here are some of the most effective high-fiber snacks for IBS patients:

A great source of fiber, oatmeal is a highly beneficial high-fiber snack for people with IBS. It contains beta-glucan, a soluble fiber that is known to aid weight loss and increase the amount of good bacteria in the digestive system. Constipation, which is a major symptom of IBS, can also be easily addressed by consuming oatmeal regularly. The outer layer of the grain, called oat bran, is the source of fiber.

Fresh red raspberries contain enough fiber and nutrients to relieve the symptoms of IBS. Plus, they’re a rich source of antioxidants, which help reduce the risk of chronic diseases. Certain chemical substances found in raspberries also promote weight loss, making it all the more beneficial for people with IBS. These berries can be added to oatmeal and smoothies, or they can be paired with peanut butter to satiate those mid-meal hunger pangs.

Easily the most popular snack in the world, popcorn is an excellent high-fiber snack option for IBS patients. The whole grain helps improve digestive health as it is a rich source of fiber. It also contains minimal calories, which promotes weight loss. Popcorn is, additionally, home to rich antioxidants called polyphenols that decrease the risk of chronic ailments associated with the heart and digestive system. That said, packaged microwave popcorn is unhealthy because it contains harmful preservatives.

Almonds, cashews, and hazelnuts are all incredible sources of fiber and other nutrients that help manage IBS symptoms. Despite being high-calorie foods, nuts are filling and promote weight loss. The fiber in such foods acts like prebiotics, which are eventually converted into Short-Chain Fatty Acids (SCFAs) and improve gut health. In addition, nuts lower cholesterol and triglyceride levels, promoting heart health.

As far as nutritional value goes, avocados are right up there with the best. The fruit is a rich source of fiber, which helps reduce weight and keep the digestive tract healthy. The fruit also lowers bad or LDL cholesterol levels, and it contains antioxidants that significantly reduce the risk of chronic diseases. These high-fiber snacks for IBS patients can be easily incorporated into the diet as they work well with a host of other ingredients, rendering incredible taste to go along with the rich nutrients and minerals.