HIGH FIBRE DIET
The Fact about Fibre
Dietary fibre is part of plant food that is not digested and adds bulk to the stools. It is NOT found in food of animal origin (meats, dairy products).
A diet which is more in fibre is also healthy because it contains less fat and sugar and is more filling so you are less likely to over eat. It is important that you should eat a diet, which is high in fibre, but introduce it slowly to prevent wind and abdominal discomfort.
Types of Dietary Fibre
There are two groups of dietary fibre:-
1. Soluble fibre is found in mainly fruits, vegetables, dried beans, oats and barley
2. Insoluble fibre is found in foods such as bran cereals, whole-wheat products and skin of fruits and vegetables.
Benefits of Dietary Fibre
Both types of dietary fibre are beneficial to the body in:
- Preventing constipation, haemorrhoids (piles) and bowel disease e.g. diverticulitis
- Reducing the risk of colorectal, colon cancer
- Controlling blood sugar level
- Lowering blood cholesterol level
Tips to Increase Dietary Fibre Intake in the Diet
- Include more wholegrain/wholemeal product e.g. wholemeal crackers, brown/unpolished rice, wholemeal pasta, and wholemeal bread in your daily diet. To start off with, mix some unpolished rice to your white rice
- Enjoy fruit as fresh (with skin where possible) at every meal. Have at least 2 servings of fruits per day
- Include more vegetables and legumes in your diet. Try eating vegetable with their skin e.g. carrot or potato. Have at least 2 servings of vegetables every day.
- Snack on fresh/dried fruits, salads or wholegrain crackers/biscuit.
SAMPLE MEAL PLAN
To make sure that you are eating enough fibre, try to include about 2 fibre rich food at each meal.
- Wholemeal/high-fibre white bread OR oatmeal OR wholemeal pasta/noodles OR unpolished porridge OR high fibre cereal
- Milk (low fat/skimmed)
LUNCH & DINNER
- Unpolished rice/porridge OR wholemeal pasta/noodles OR wholemeal bread
- Lean meat/fish/skinless chicken/beancurd/egg
- Large portion of vegetable/salad
- Fresh fruit with skin (if edible)
- Wholewheat biscuits/crackers e.g. Hi-Fibre cream crackers
- Wholemeal bread/pancakes/sandwiches
- Fruit/vegetable salad
- Fresh/dried fruit
- Wholemeal banana/fruit cake
+ 8 CUPS OF FLUID DAILY
Fibre needs extra fluid to work. Take at least 8 cups of fluid each day e.g. water, tea, coffee and fruit juice.
If you have done any gut surgery or have any other medical condition, please follow strictly to the dietary advice given by your dietitian or doctor accordingly. The high fibre diet stated above may be not suitable to your condition and may result in harmful consequence. If you are not sure, please check with your dietitian or doctor.