| Improving Your Digestion |
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Four out of five people still don’t get enough fibre in their diet, meaning that your digestive health may not be as good as it could be. In particular, a lack of fibre is associated with constipation, flatulence, tiredness and poor appetite. Fibre, therefore, doesn’t just keep you regular, it could make a big difference to how you feel too.
For optimal health, the Guideline Daily Amount (GDA) of fibre is 24g per day, but the average intake falls well short of this at around 12g per day.
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What is fibre?
There are two main types of dietary fibre: insoluble and soluble. For optimum health and wellbeing, both types of fibre are recommended in the diet. |
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| Insoluble Fibre |
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 | Found mainly in cereals high in wheat bran and also wholegrain, wholemeal bread, wholegrain foods, brown pasta and rice and some fruits and vegetables |
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| Soluble Fibre |
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| Found mostly in fruits, vegetables, oats and pulses such as lentils, beans and chickpeas |
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| Health benefits of dietary fibre |
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| More energy. People who eat high fibre cereals are reported to have significantly lower levels of fatigue. |
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| Better mood. Research shows that there can be significant improvements in mood within two weeks in people who increase their fibre intake. Not only this, but people also feel happier and report better sleeping patterns. |
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| Feel fuller for longer. The bulking effect of fibre reduces hunger, which may be useful in managing weight. |
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| Frequent, regular bowel movements. This reduces the time that potential toxins are in contact with the bowel wall, which could help to decrease the risk of colon cancer, and also eae symptoms of IBS. |
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| Boost your fibre intakes |
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| Start the day with a high fibre breakfast cereal such as porridge or a no-added sugar muesli. Base meals and snacks on starchy carbohydrates. Snack on nuts and dried fruit instead of foods like crisps, chocolate and sweets.
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| Eat more wholemeal and brown varieties of bread, pasta and rice as well as seeded and granary bread. |
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| Increase your daily intake of fruit and vegetables (aim for at least five portions a day). An example of a portion is 80g of fresh, frozen, tinned fruits/vegetables, 30g dried fruits or one glass of fruit or vegetable juice. |
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| For added fibre, eat the skins of fruit and veg – don’t peel potatoes before boiling. |
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| Include more pulses in the daily diet e.g. add beans or chickpeas to salads and include lentils in soups, stews and casseroles. |
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While the GDA of fibre for adults is 24g per day, children need proportionately less fibre in their diets. Your body will tell you when you are eating enough or too much fibre, helping you to find the right level for you.
It is important to note that increasing the amount of fibre in the diet should be done gradually and may cause symptoms such as abdominal distension, discomfort and wind. These symptoms, however, will usually pass within a day or two as your body adapts to the increased fibre intake.
Dietary fibre absorbs water as it passes through the body, so to optimise gut function, water intake should be increased as the amount of fibre in your diet increases, i.e. try to drink the recommended eight glasses, or 1.5 – 2 litres per day.
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