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  • Q&A with Australian Health Practitioners

    What can I add to my diet to boost my fibre intake?

    Related Topics
    Digestive Health Irritable Bowel Syndrome (IBS) Nutrition
    I have issues with constipation and am looking for a good high fibre diet to help.
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    Jessica Bailes

    Dietitian

    Hi, I’m an Inner-West Sydney based Nutritionist and Accredited Practicing Dietitian. I’m committed to helping people finding a way of eating that allows them to … View Profile

    Insoluble fibre is to add bulk to faeces and to prevent constipation and associated problems, such as haemorrhoids. Soluble fibre can also help with constipation.

    soluble fibre – Good sources of soluble fibre include fruits, vegetables, oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soy milk and soy products.
    insoluble fibre –Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.

    Add fibre to your diet gradually to minimise any unpleasant side effects.

    Easy ways to add fibre to your diet:

    • Eat breakfast cereals that contain barley, wheat or oats.
    • Switch to wholemeal or multigrain breads and brown rice.
    • Add an extra vegetable to every evening meal.
    • Snack on fruit, dried fruit, nuts or wholemeal crackers
    It’s also important to drink lots of water – about 8 cups-  and get at least 30 minutes of exercise each day.

    More information can be found here.

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    Clare Wolski

    Dietitian, Nutritionist

    I'm Clare and I'm a passionate Accredited Practicing Dietitian (APD). I love empowering people with good nutrition information so they can make the best decisions … View Profile

    Hi there,

    I absolutely agree with Jessica. A good mix of insoluble and soluble fibre as well as adequate hydration are the first points of call for dietary management of constipation.

    Fibre requirements for bowel health vary for individuals, but it is recommended that men aim for 30g of fibre and women aim for 25g of fibre each day.

    The best sources of fibre are whole fruits and vegetables and whole grains.

    Some more easy ways to add fibre into your diet include :
    - Adding lentils or beans to casseroles
    - Adding seeds to your nut and dried fruit snack
    - Sprinkling bran or psyllium husk on breakfast cereals
    - Using whole wheat flour and adding fruit to baked goods.
    - Using vegetables and vegetable dips as a snack

    In bouts of severe constipation it may be worth considering a fibre supplement such as Metamucil or Benefibre, for a short time to help ease symptoms.

    Best of Luck!

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    Kirsty Woods

    Exercise Physiologist

    Hi I’m Kirsty Woods,I would like to use my experience, expertise and passion to help you reach your weight, energy and health goalsI have been … View Profile

    Psyllium husks may help. Psyllium is a soluble fiber used primarily as a gentle bulk forming laxative in products such as Metamucil, however unbranded husks from pharmacy tend to be cheaper:)

    http://umm.edu/health/medical/altmed/supplement/psyllium

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