Increasing your fibre treats constipation. It also lowers cholesterol, improves your general health, and may reduce the risk of various cancers and bowel diseases.

• Soluble fibre - softens the stool by absorbing water, helps slow the rate of digestion, and lowers blood cholesterol and blood glucose. It is found in a range of foods including legumes (dried beans, peas and lentils), fruits, vegetables and oat bran.
• Insoluble fibre - helps prevent constipation and other associated disorders, such as hemorrhoids, by adding bulk to the stool and making foods pass more quickly through the bowel. It is found in a range of foods including wheat bran and whole grain cereals and breads.

Fibre keeps the digestive system healthy by:

• Encouraging the passage of food and wastes through the digestive system;
• Reducing the risk of bowel diseases such as chronic constipation, diverticulitis and irritable bowel syndrome; and
• Reducing the risk of various cancers, particularly those of the bowel.

Fluid is also important
Fibre can only help to relieve constipation if you drink enough fluid to help it do its work - absorbing water to produce a soft, bulky stool. We need at least 7-8 cups of fluid each day, especially in hot weather. Water is the best choice.

Inactivity can cause constipation
Some people with physical challenges have mobility problems, which can lead to constipation. Be as active as possible each day. Every bit of regular exercise helps.

Fibre can help with other health problems

• Weight management - obesity increases the risk of a range of health problems, including diabetes and heart disease. Fibre is key to healthy weight management. Since it is indigestible, it helps you feel full without consuming a lot of calories.
• Atherosclerosis - high blood cholesterol is a contributing factor in the development of atherosclerosis (narrowing of the arteries), which can cause a range of health problems including high blood pressure and heart disease. Soluble fibre (found in things like oats, legumes, fruits and vegetables) helps to reduce blood cholesterol.
• Diabetes – eating plenty of soluble fibre leads to lower blood glucose levels.

How much fibre?

Adults need about 30 grams of fibre every day. To get what your body needs, choose whole grain products more often, eat more than 5 servings of fruits and vegetables each day and choose legumes (such as dried beans, peas, and lentils) several times a week.

Check the Nutrition Facts on packaged products to choose brands that are higher in fibre. Typically highter fibre products should contain:

• Four slices of whole grain bread - about 7grams
• Bowl of bran cereal – about 10 grams
• Half a cup of baked beans - about 7 grams
• Two medium pieces of fruit - about 6 grams
• Three servings of vegetables – about 9 grams.

Visit the BC HealthGuide for more information on fibre and health. 


General cautions

Take care when you change your fibre-eating habits.

• A sudden increase in dietary fibre can upset the digestive system and cause symptoms like gas and abdominal pain. Slowly increase the amount of fibre in your diet over a period of weeks.

• Too much fibre can hinder the absorption of certain minerals including iron, zinc and calcium. Avoid consuming more than 35g of fibre per day.

• Do not use fibre supplements unless you have checked with your doctor or Dial-a-Dietitian. These products can aggravate or cause constipation, particularly if you don't drink enough fluids.

• If you have problems swallowing, take note than many fibre supplements thicken when added to fluid and this may cause choking.

• It is important to drink sufficient fluids along with fibre. It may be helpful to always include a glass of water at each meal or snack.

Portions of this tip sheet were adapted from the “Go for your life” campaign with permission by the Victorian Government, Melbourne, Australia.

Links:

BC HealthGuide

Canada’s Food Guide to Healthy Eating and Physical Activity

Dial-A-Dietitian