Fibre – How to consume more

We have selected the following expert medical opinion based on its clarity, reliability and accuracy. Credits: Sourced from The University of Pittsburgh Medical Centre (UPMC). Please refer to your own medical practitioner for a final perspective, assessment or evaluation.

Why is fibre important?

Eating a high-fibre diet is thought to help prevent constipation and its related problems. It may lower blood pressure, improve cholesterol levels, and help control blood sugar levels. And it may help with reaching and staying at a healthy weight.

What is the recommended daily amount of fibre?

The daily adequate intake amount for fibre has been calculated by the U.S. Institute of Medicine. Men ages 19 and older should strive for 38 grams a day and women ages 19 and older should aim for 25 grams a day.

How can you get more fibre?

Fibre is in many foods, including beans, peas, other vegetables, fruits, and whole grain products. You can figure out how much fibre is in a food by looking at the nutrition facts label. If a food has fibre, it will be listed under the total carbohydrate on the label. The food label assumes the daily value (DV) of fiber is 25 grams a day (g/day) for a 2,000 calorie diet.

Be sure to increase the amount of fibre in your diet slowly so that your stomach can adjust to the change. Adding too much fibre too quickly may cause stomach upset and gas.

Some doctors recommend adding bran to your diet to help boost the fibre content. If you do this, start slowly with 1 teaspoon a day. Gradually increase the amount to several teaspoons a day.

Does fibre help digestion? 

If your diet is high enough in fibre, your stools should become softer, larger, and easier to pass.

• Changing your diet may relieve constipation, but it may not help relieve abdominal (belly) pain.
• If you don't have any improvement within a week or two, talk to your doctor about your diet.
• Talk to your doctor if constipation continues or gets worse. Another medical problem or a medicine may be causing constipation.

Drink enough fluids every day to help keep your stool soft. High-fibre diets need enough fluid in the body to work properly.

About the source

UPMC

The University of Pittsburgh Medical Centre (UPMC) is an integrated global non-profit health enterprise that is closely affiliated with its academic partner, the University of Pittsburgh. It is considered a leading American healthcare provider, as its flagship facilities have ranked in US News & World Report "Honour Roll" of the approximately 15 to 20 best hospitals in America for over 15 years.

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