Increasing your fibre Intake

What is fibre?

• The indigestible parts of the food that pass through your colon and are fermented by bacteria.
• Generally termed dietary fibre.
• It is important for good bowel health.
• There are 2 types of dietary fibre in the diet, they each have different roles.

Insoluble fibre

• Found in the outer coat of cereals (e.g. wheat bran, brown rice, whole grains) and the skins or peel, pith and stalks of fruit and vegetables, nuts and seeds.
• Increase stool size which can help stimulate the gut to co contract so that the stool is moved down the colon to the rectum more rapidly. Generally termed dietary fibre.

Soluble fibre

• Found in the flesh of fruit and vegetables, oats, beans and pulses.
• Fermented by the bacteria to create useful products and will also soften and increase the bulk of the stool, making it easier to pass.
• Helps by forming a gel with water to lubricate the passage of the stool, providing the person is sufficiently hydrated.

Increasing your fibre intake can help with constipation

• The recommended daily fibre intake in the UK is 30g a day but most people only consume 20g.
• Fibre intake should be increased gradually (to minimise flatulence and bloating).
• It is important to have enough fluid when you increase your fibre intake. Aim for 1.5-2L fluid per day.
• Although the effects of a high fibre diet may be seen in a few days, it may take as long as four weeks for the benefits to be seen.
• Particularly try and increase your intake of soluble fibre (oats, fruit, vegetables, nuts and seeds).
• Fruit and fruit juices high in sorbitol can also help to prevent and treat constipation. These include: apples, apricots, peaches, pears, plums and prunes.
• It has also been shown that eating 2 kiwis a day significantly increases the stool mass and helps soften stools to minimise straining.

Below is some information about the different fibre contents of common foods.

Grains and Cereals

All Bran, medium sized bowl (40g) - Fibre content: 9.8g

Shredded Wheat 2 pieces (44g) - Fibre content: 4.3g

Muesli or granola, medium sized bowl (45g) - Fibre content: 3.4g

Porridge oats (50g) - Fibre content: 4.0g

Oatibix flakes, medium sized bowl (30g) - Fibre content: 2.2g

Cornflakes, medium sized bowl (30g) - Fibre content: 0.3g

Rice and Pasta

Wholegrain pasta (1 cup) - Fibre content: 6.3g

White pasta (1 cup) - Fibre content: 3.0g

Brown rice (1/2 cup cooked) - Fibre content: 4.2g

White rice (1/2 cup cooked) - Fibre content: 0.5g

Fruit and Vegetables

Apple with skin (1 medium) - Fibre content: 5.7g

Figs, dried (3 medium) - Fibre content: 5.3g

Potato with skin (1 medium) - Fibre content: 4.8g

Green peas, cooked (1/2 cup) - Fibre content: 4.4g

Strawberries (1 cup) - Fibre content: 4.4g

Pear (1 medium) - Fibre content: 4.0g

Kiwi fruit (1 large) - Fibre content: 3.2g

Banana (1 medium) - Fibre content: 2.8g

Broccoli, raw (1/2 cup) - Fibre content: 2.7g

Seeds, Nuts and Beans

Psyllium husk powder (1 tablespoon) - Fibre content: 7.0g

Lentils, cooked (1/2 cup) - Fibre content: 6.6g

Kidney beans, cooked (1/2 cup) - Fibre content: 5.8g

Chia seeds (1 tablespoon) - Fibre content: 5.2g

Flaxseeds (2 tablespoons) - Fibre content: 4.8g