Fibre for Health

Normal, healthy bowel movements are something we tend to take for granted – until we have a problem. Some people with physical challenges are at a higher risk for constipation, thanks to factors such as medications, low levels of physical activity, too few fluids and not enough fibre.

Increasing your fibre intake can help treat constipation. It also lowers cholesterol, may reduce the risk of various cancers and bowel diseases, and improves overall health.

Two main types of fibre:

• 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.

Fibre can help with other health problems

• Weight management: obesity increases the risk of health problems, such as 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 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 helps to slow the absorption of glucose from the blood and lower blood glucose levels.

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 helps.

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 vegetables and fruit 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. Higher fibre products should contain at least 2 grams of fibre per serving. For example:

• 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 HealthLink BC for HealthLink BC: Dietary Fibre for Your Health.

Some things to remember

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 that you eat over a period of weeks.
• Too much fibre can hinder the absorption of certain minerals including iron, zinc and calcium. Avoid consuming more than 35 grams of fibre per day.
• Do not use fibre supplements unless you have checked with your doctor or Dietitian Services @ Healthlink BC . These products can aggravate or cause constipation, particularly if you don't drink enough fluids.
• If you have difficulties swallowing, take note that many fibre supplements thicken when added to fluid and this may cause choking.
• Remember to drink 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:

HealthLink BC: Dietary Fibre for Your Health

Dietitians of Canada - Fibre Up

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC

BC Dairy Foundation - Check on Fibre