Fibre and Fibre Supplements

Why is fibre important?

Stools (faeces or motions) are usually soft and easy to pass if you eat enough fibre, and drink enough fluid. We should aim to eat at least 18 grams of fibre per day. (The average person in the UK eats only about 12 grams of fibre each day.) A diet with plenty of fibre:

• Will help to prevent and treat constipation.
• Will help to prevent some bowel conditions such as diverticula, haemorrhoids (piles) and anal fissure (a painful condition of the anus).
• May help you to lose weight. Fibre is filling but it has no calories and is not digested.
• May reduce the risk of developing bowel cancer.
• May help to lower your blood lipid (cholesterol) level.

High fibre foods include the following:

• Wholemeal or whole-wheat bread, biscuits and flour.
• Fruit and vegetables. Aim to eat at least five portions of a variety of fruit and vegetables each day. One portion is: one large fruit such as an apple, pear, banana, orange, or a large slice of melon or pineapple, OR; two smaller fruits such as plums, satsumas, etc, OR; one cup of small fruits such as grapes, strawberries, raspberries, cherries, etc, OR; one tablespoon of dried fruit, OR; a normal portion of any vegetable (about two tablespoons), OR; one dessert bowl of salad.
• Whole-grain breakfast cereals such as All Bran®, Bran Flakes®, Weetabix®, Shredded Wheat®, muesli, etc. A simple thing like changing your regular breakfast cereal can make a big difference to the amount of fibre you eat each day.
• Brown rice, and wholemeal spaghetti and other wholemeal pasta.

Fibre supplements (sometimes called bulk-forming laxatives)

You may need to take extra fibre supplements if you have constipation or other bowel problems. Several are available. You can buy them at pharmacies or health food shops.

• Unprocessed bran is a cheap fibre supplement. If you take bran, it is best to build up the amount gradually. Start with two teaspoons a day, and double the amount every five days until you reach about about 1-3 tablespoons per day. You can sprinkle bran on breakfast cereals, or mix it with fruit juices, milk, stews, soups, crumbles, pastries, scones, etc.
• Other fibre supplements include ispaghula husk (psyllium), methylcellulose, sterculia, wheat dextrin, inulin fibre, and whole linseeds (soaked in water). There are various branded products that contain these supplements (a pharmacist will advise).

Note: have lots to drink when you eat a high fibre diet or fibre supplements. Drink at least two litres (about 8-10 cups) per day. This is to prevent a blockage of the gut which is a rare complication of eating a lot of fibre without adequate fluid.

You may find that if you eat more fibre or fibre supplements, you may have some bloating and wind at first. This is often temporary. As your gut becomes used to extra fibre, the bloating or wind tends to settle over a few weeks. However, some people report that a high fibre diet causes some persistent mild symptoms such as mild pains and bloating.