A high fibre and fluid diet is a healthy diet and is suitable for all the family, which contains a suitably high proportion of fibre from fruit and vegetables, bread, rice, pasta, whole nuts and seeds.
Important – if constipation is a result of Colitis or Crohn’s disease, increasing fibre intake could have a detrimental effect, so it’s best to discuss this with your GP first.
So what does ‘high fibre’ look like? A high fibre diet includes between 25mg (for an average female) to 35mg (for an average male) every day. It’s not always the obvious foods that delivery the most benefit, as you’ll need to consume a variety of soluble and insoluble fibre for best effect.
Research indicates that a high fibre diet can improve the gut microbiome which can in turn improve IBS symptoms. This is because the fibre acts as a sort of ‘food’ for the good gut bacteria, which can lead to improved gut health.
Benefits of a high fibre diet
There are certain foods to look out for if you wish to start introducing more high fibre to your diet, and the results can have several benefits to your health:
- Regulate bowel movements
- Improved gut microbiome for a stronger immune system
- Supports Heath Health, reducing risk of heart disease and stroke
You should encourage a regular meal pattern and increase the whole family’s fibre and fluid intake at every meal. By doing this you will increase the water content of stools making them softer and easier to pass.
There are two types of fibre in foods – soluble and insoluble. Soluble fibre aids the regulation of glucose levels, whereas insoluble fibre adds bulk to your stool to ease constipation. It’s best to incorporate both types of fibre into your diet if possible. You can find out more about soluble and insoluble fibre on our Fibre Supplements page.
If you live with IBS or Irritable Bowel Disorder, fibre needs to be managed with care as it may both improve symptoms and make them worse. Try making small changes such as changing to wholemeal bread or white bread with added fibre. Swap some foods for higher fibre alternatives, but don’t make too many changes at once as you won’t know what works for you. Read more on this topic on our page about IBS and Food.There are certain foods to look out for if you wish to start introducing more high fibre to your diet.
High Fibre Alternatives
If you want to start small and add fibre to your diet, try substituting in some high fiber (or less refined) versions of the same foods.
Switch to Brown Rice
White rice has had it’s husk, bran and germ removed which makes it a lighter flavour and easier to cook. This process removes over 50% of the fibre of the grain however, so choose brown rice where possible. You can soak it for an hour or so before cooking to reduce cooking time.
You might also swap regular pasta for brown pasta!
Chose Broad over Baked Beans
Broad beans are a fabulous way to introduce more fibre to your diet in a way that is easily controllable. They contain twice as much fibre as Baked Beans, and you can buy them frozen. This means you can easily add a few to your pasta sauce, soup, or portion out as a side serving of veg.
Jacket vs New Potatoes
A mature potato, cooked with the skins on in the oven contains over twice the fibre of new potatoes. Perhaps a little longer to prepare and cook, but worth it for adding valuable fibre to your meal.
What other Foods can increase fibre in your diet?
We have developed a simple food chart to help you better plan meals and ingredients so that you can safely and habitually start to increase the fibre in your diet. Be sure to take note of any adverse effects, and if you have any concerns seek out specialist advice from a Dietitien who will be able to advise you more specifically.
High Fibre Foods include:
- Avocado
- Parsnip
- Peas
- Kidney Beans
- Wholemeal Pasta
- Butternut Squash
- Walnuts
- Cashews
Be sure to follow a balanced diet and introduce high fibre foods gradually to avoid causing further problems. Avoid consuming too much fibre and be sure to include plenty of water, vegetables and proteins for a healthy balance. If you can, speak to a dietitian who can advise if you have specific dietary needs.
You can find out more in our Fibre Contents of Food Chart below.
Fibre Contents Of Food Chart
[BBC:018] Fibre Contents Of Food Chart
This help sheet provides you with the fibre content of basics foods to help you make a healthier choice. A high fibre diet isn’t suitable for everyone so it’s important to check with your GP before changing your diet.
Further Information
You can find more information on our website about how to include fibre in your diet, please see below:
