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High Fibre Diets & Digestion
By WLR Dietitian
Q: I know I should eat a high-fibre diet if I want to lose
weight but it seems to upset my digestive system. What should
I do?
A: Including plenty of fibre-rich foods in your diet can benefit
your health in many ways, which is why nutrition experts recommend
we all eat more, regardless of whether we’re trying to lose weight.
Firstly, a good fibre intake keeps the digestive system in good
working order and can help prevent or alleviate conditions such as
constipation, haemorrhoids (piles) and diverticular disease. Eating
plenty of fibre-rich foods may also reduce the risk of developing
bowel cancer. And of course, high-fibre foods can help fill you up,
which is why they’re such a great choice if you want to lose weight.
Furthermore, most foods that are rich in fibre, are also
low in fat
and good sources of other nutrients. Wholegrain cereals, for
example, are packed with
iron and B vitamins, many fruit and veg are
good sources of vitamin C, and pulses contain
protein, iron and
calcium.
Some people find that excessive wind, bloating and even
constipation can occur if they suddenly start to eat a lot more
fibre, so to prevent this it’s important to introduce fibre-rich
foods gradually. This gives your body a chance to get used to them
and adapt accordingly. Dietary fibre acts a bit like a sponge in the gut and
absorbs water to increase the bulk and softness of the stools,
helping to ensure they’re eliminated easily from the body.
Therefore, as you increase your intake of fibre, it’s also important
to increase your fluid intake. If you don’t drink enough, then
constipation may result.
Health guidelines recommend adults should have, on average, 18g
of dietary fibre a day. WLR’s nutrition summary on the food diary page gives
details of fibre intake so it’s easy enough to check whether you’re
having enough. Good sources of fibre include wholegrain
breakfast
cereals and breads, wholewheat pasta, brown rice, jacket potatoes,
peas, beans, lentils,
fruit,
vegetables, nuts and seeds. Ultimately,
it’s a good idea to eat a range of different fibre-rich foods rather
than always opting for the same few. But when you first start to
increase your fibre intake, I suggest you make one change at a time,
for example, swapping white bread for wholemeal bread, or cornflakes
for branflakes. Once your body has got used to this change, you can
introduce another one. Hopefully, this will help to prevent the
digestive problems you’ve experienced in the past. If they continue,
however, I suggest you see your GP for advice.
Further Information:
The F2 Diet, by Audrey Eyton.
The F2 Diet is a healthy way, not just to lose weight, but to
eat, forever.
The Complete F-Plan Diet, by Audrey Eyton.
Lose weight healthily without feeling hungry. |
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