Prior to starting Paleo, the approach I had used for IBS (based on Heather VanVorous's protocol at HelpforIBS.com) was to make sure all meals contained both soluble and insoluble fiber. Soluble is the one that combines with water to makes a mucilage-like gel to create well-formed stools. Examples of sources would be grains (esp refined ones - as the whole grain contains insoluble as well) and starchy vegs. Then the insoluble fiber, aka roughage like greens, acts as a broom to keep things moving. I'm simplifying here, but that was basically my understanding - to keep your stools regular and well-formed, you need both types, although the ratio of soluble to insoluble will depend on your needs - for example someone with diarrhea-predominant IBS would want to emphasize the soluble.
It seems that the Paleo cuts down dramatically on soluble fiber sources, and so I'm not at all surprised that I've been a bit constipated since I started, and that my poops haven't been as full. However, I find stargy vegs like yams and parsnips to be gassy. I notice that Melissa McEwan eats some white rice to manage her system. Is that the solution?
Or is the idea that by going Paleo I will heal my gut so I won't have IBS and won't need to pay attention so much to soluble fibre as my gut will be able to cope without it?
Or, should I focus on somehow improving my gut flora so that I won't be as gassy from starchy veg? I am taking VSL#3, a very high strength probiotic ,as well as full-fat organic kefir. I haven't done the sauerkraut or kimchi because I'm wary of the gas from cabbage. And Kombucha teas are too fizzy and also give me uncomfortable gas.
I guess what I'm asking is how can I expect to have good stools on a diet that's so low in soluble fiber?