Fibre

Recently I have had a number of conversations about fibre. Not only about preventing/relieving constipation but also about the fact that Canadians’ average intake of fibre is only about half to two-thirds of the recommended intake. The lack of fibre in one’s diet as well as a number of other reasons, such as iron supplements, some medications and the hormone changes during pregnancy, can lead to constipation.

The best things you can eat to prevent/relieve constipation are wheat bran, oat bran, whole grains, psyllium (fibre in some cereals and Metamucil), prunes, prune juice, beans, and lentils. Also, the amount of food you eat is a factor. The more food you eat, the less likely you are to be constipated; the best way increase the quantity of food you eat is to load up on fruits and vegetables because these tend to be lower calorie items and they have some fibre too!

Some other foods that contain specific kinds of starches or fibre that help keep you regular are potatoes, bananas (they can’t be too ripe), carrots, parsnips and rutabagas. There is also some evidence that exercising can help keep you regular and some compounds in coffee may help too.

As for all the hype about yogurt keeping you regular – this has not been proven by any research studies. The bacteria in yogurt may be beneficial to keep the bacteria in your digestive system normal but don’t expect yogurt to help prevent constipation.

Give your new high-fibre diet a two week test period! You may experience some temporary bloating and gas but your digestive track will adapt. Eating a high-fibre diet will help keep you regular but it also can help to control diabetes, blood cholesterol, and possibly prevent some cancers.

One last thing to note: when eating more fibre, drink more water!


References:
HealthLink BC File #68l, October 2007. “Managing Constipation in Adults”. http://www.healthlinkbc.ca/healthfiles/hfile68l.stm

Nutrition Action Healthletter: Centre for Science in the Public Interest. Exit Strategy: How to Stay Regular. March 2009.