How Much Fiber Do You Need?

Guidelines recommend that adults consume at least 25 – 30 grams of fibre per day. If you have diabetes or want to improve your heart health, it is recommended that you consume 30 – 40 grams of fibre per day.

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So what is dietary fibre? Simply put, it is the part of plant foods (such as fruit, vegetables, breads, cereals, nuts and seeds) that resists digestion and absorption in the small intestine. This means it continues down into the large bowel where it is partially or completely fermented.

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And whats all the fuss? Why is fibre so good for us?

1)    Prevents constipation and keeps your bowels regular and healthy

2)    Lowers blood cholesterol

3)    Slows the release of blood glucose

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There are many types of fibre, which broadly can be divided into insoluble and soluble fibre. Both are super helpful for different reasons. Insoluble fibre adds bulk to your stool by drawing in water, making it easier and softer to pass, and keeping you comfortable and regular. Without enough insoluble fibre you might become constipated. Soluble fibre absorbs water and creates a gel, which is great if you are tending towards loose motions, but even if you aren’t, it also adds bulk to the stool to keep things moving.

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Ok, so you’re convinced about the importance of hitting the 25g of fibre target (minimum), now what does this look like across the day?

Breakfast:                   Muesli topped with seeds and fruit                           5.5g

Morning tea:               Whole grain crackers, tomato and avocado              4g

Lunch:                         Wholegrain bread, chicken, salad sandwich             7g

Afternoon tea:            Yoghurt with 30g mixed nuts and fruit                      3.5g

Dinner:                        BBQ meat with vegetable kebabs and sweetcorn     7g        

Supper:                       Half a cup of blueberries                                              3g

Total:  30g

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Two final important points!

1.     Any change in bowel habit should be discussed with your doctor as it may require further investigation.

2.     Not all types of fibre are beneficial for patients with IBS, for example, supplementation with wheat bran may worsen symptoms. So if you have IBS make sure you chat to your Dietitian if you are wanting to increase your fibre intake without exacerbating your symptoms.

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