Dietary Fibre is an important part of a healthy balanced diet. It helps prevent heart disease, diabetes, weight gain and some cancers, and can play a role in improving digestive health. Many people do not get enough fibre. We need 30g of fibre every day to keep our digestion working at its best. We also need different types of fibre to get the most benefit. There are two different types of fibre, soluble and insoluble.
Soluble fibre: such as fruits and vegetables, oats and golden linseeds can be digested by your body. If you have constipation, gradually increasing sources of soluble fibre may help soften your stools and make them easier to pass.
Insoluble fibre: such as wholemeal, bran, nuts and seeds, cannot be digested. They pass through your gut without being broken down. If you have constipation, gradually increasing insoluble fibre may help as it adds bulk to your stool and helps it pass through your digestive system more quickly. If you have diarrhoea, you should limit the amount of insoluble fibre in your diet. If you have a digestive disorder such as Irritable Bowel Syndrome (IBS) / Diverticulitis / Inflammatory Bowel Disease (IBD) you may need to modify the type and amount of fibre in your diet in accord with your symptoms.
Fluids
When taking a high fibre diet or increasing fibre in your diet it is important to drink plenty of fluid; at least 6-8 cups or glasses per day of water, tea, coffee, squash, fruit juice etc. Constipation may result from a high fibre diet without sufficient fluid.
All plant foods will contain fibre. Wholemeal and wholegrain products will contain considerately more fibre than the white refined versions. You can look at food packaging labels when possible however most fresh fruit and vegetables will not have a fibre content listed. To be a ‘high fibre’ food, the product must contain at least 6g of fibre per 100g of product or at least 3g of fibre per 100kcals of product.
What if I am advised to follow a low fibre diet?
If you have a digestive disorder such as Irritable Bowel Syndrome, Diverticulitis, Inflammatory Bowel Disease, or you are preparing for / or recently had bowel surgery then you may have been advised to follow a low fibre diet. You may need to modify the type and amount of fibre in your diet in accordance with your symptoms.
Low fibre diets are usually for symptom relief and are not usually recommended for long term use. Try following a low fibre diet for 6 weeks, if you found the low fibre diet has improved your symptoms you should now gradually re-introduce fibre back into your diet. This should be done slowly to enable you to determine the types and amounts of fibre you can tolerate before provoking symptoms.
The suggestions below give you some ideas to get started on a low fibre diet.
Breakfast • White toast with spread and seedless jam or shred-less marmalade. • Cornflakes or Rice Krispies with milk and a glass of fruit juice (without bits).
Light meal • White bread sandwich with meat / fish / cheese / eggs. • Omelette. • Poached or scrambled eggs on white toast. • Canned mackerel / sardines on white toast. • Tuna pasta with mayonnaise (no sweetcorn).
Main meal • White pasta or white rice with sauce and chicken, beef, pork, lamb or tofu. • Roast meat with potatoes (no skins) . • Chicken in gravy with potatoes (no skins).
Snacks • Plain or cheese scone. • Tea biscuit / ginger nuts or cream crackers.
Reintroduction of higher fibre foods
Gradually increasing the amount of fibre in your diet may relieve symptoms by achieving soft, bulky and regular stools. If symptoms are worse after large meals, try eating little and often. It may take 2-3 weeks for your body to adapt to the increased fibre in your diet. You may notice increased wind or bloating at first, however this is normal and should soon settle.
Foods that contain soluble fibre such as fruit, vegetables and oats may be better tolerated at first. Aim for one high-fibre food at each meal. When you increase your dietary fibre, it is also important to take plenty of fluids. Aim for 6-8 cups (1.5-2 litres) a day. (Unless you have been advised differently by a health care professional).
For example:
Week 1: Try eating oats such as porridge / flapjack.
Week 2: Try eating the skins on potatoes or of the lower fibre fruit and vegetables.
Week 3: Trial an extra portion of fruit or vegetables from the low or medium fibre list.
Week 4: Swap a white carbohydrate source for a wholemeal rice, pasta bread etc.
Week 5: Swap a low fibre breakfast for a higher fibre alternative i.e. bran flakes.
Week 6: Try re-introducing fruits and vegetables from the higher fibre list. Once you have established how much fibre you can tolerate try varying the fibre sources on a daily basis to achieve a varied diet.
If you have been advised to follow a low fibre diet and / or are unable to re-introduce a sufficient amount back into your diet, you may need to take a multivitamin. This should be discussed with your Doctor and / or Dietitian.
