Gastroenterology - Fibre

What is fibre?

Dietary fibre is what some people refer to as “roughage” and is the general term for those parts of plant foods that we cannot digest.

Where is fibre?

Fibre is found in foods derived from plants - wholegrain cereals and breads, oats, pulses such as lentils and beans, vegetables fruits and nuts.

Why is fibre important?

1. Fibre can help keep your bowels healthy and regular. It helps to hold more fluid in the bowel, making its contents softer and easier to pass.
2. Fibre found in fruit, vegetables, oats, and pulses can help to reduce cholesterol in the blood. This can help to look after your heart.
3. Fibre may help to prevent and treat bowel disorders e.g. constipation, diverticular disease, bowel cancer and haemorrhoids.
4. High fibre foods can assist with weight control. Fibre foods are both filling and low in calories.
5. Fibre foods are a good source of vitamins and minerals.

How to ensure we are getting enough fibre

• Breakfast is an opportunity to increase your fibre intake. Eat high fibre breakfast cereals (e.g. Weetabix, Shredded Wheat, Branflakes, Porridge). Dried fruits and chopped nuts can be added to increase your fibre intake
• Eat wholegrain breads or fibre enriched breads. One slice of wholemeal bread has double the amount of fibre as white bread
• Introduce more fruit and vegetables into your diet. Eat the skins where possible. Aim to have 5 portions each day
• Try using more pulses such as peas and lentils in stews, casseroles and soups or as beans on toast
• Enjoy wholemeal pasta and brown rice
• Use wholemeal flour instead of white flour, or use half wholemeal / half white to make cakes and scones
• Snack on fresh or dried fruit, nuts or seeds, wholemeal biscuits and crackers e.g. Ryvita, oatcakes or digestives. Limit these if overweight

It is also important to:

• Drink at least 8 glasses of water or fluid daily (e.g. water, unsweetened fruit juices, tea and coffee, low sugar fruit cordial or squash). This will help the fibre to work more effectively in the body
• Exercise regularly to strengthen stomach muscles and stimulate the gut e.g. walking, swimming, cycling
• Avoid regular use of laxatives. They can overstimulate the bowel muscles and may make normal bowel activity sluggish. If symptoms persist, ask your doctor to consider referral to a dietician for further individual advice.

Sample meal plan

Breakfast:

• Fresh or stewed fruit or fruit juice
• Porridge or wholegrain cereal – try adding chopped fresh or dried fruit and nuts
• Wholemeal bread or toast

Light Meal:

• Lentil soup and wholemeal bread roll
• Baked beans on wholemeal toast
• Jacket potato with baked beans or cheese
• Wholemeal sandwich with meat, tinned fish, cheese or egg with plenty of salad
• Wholemeal pizza with salad

Main Meal:

• Chilli-con-carne with rice
• Wholemeal spaghetti bolognaise and salad
• Roast chicken with peas, sweetcorn, broccoli and jacket potato
• Beef and bean casserole with wholemeal pitta bread
• Vegetable curry with rice

Snack/Dessert:

• Fresh fruit
• Banana or stewed fruit and custard
• Fruit crumble (made with oats and wholemeal flour)
• Yoghurt with added dried fruit and nuts
• Flapjack, oat biscuits, wholemeal scone, or malt loaf