High fibre diet

Why a high fibre diet?

Modern diets tend to be high in refined foods (white bread, white flour, processed cereals) from which natural fibre has been removed. Fibre in the diet is not digested, but passes into the intestine, where its water-retaining properties help to provide bulk to stimulate the intestinal muscles.

A diet low in fibre may lead to constipation or bowel disorders. but by returning natural fibre to your diet you may help to prevent these troubles. A high fibre diet should be thought of not as a `special' diet to be taken for a short period only, but as a way of life. As well as eating plenty of foods high in natural fibre, make sure you take plenty of fluid, with and between meals.

To increase the natural fibre content of your diet use:

Wholemeal bread (or ordinary brown or wheatmeal bread is not as high in fibre as wholemeal).
Whole rye or whole wheat crispbread. Some makes have extra bran added.
Wholegrain breakfast cereals (especially those containing bran).
Wholemeal flour to make pastry or home-made cakes or biscuits.
Wholemeal pasta and brown rice instead of white varieties.
Plenty of vegetables and fruit, especially raw. Eat the washed skins of fruit if possible.
Unprocessed bran, available from chemists and some stores, sprinkled on cereal, soups, yoghurt.

Sample menu

Breakfast

fruit juice
wholegrain cereal and grated raw apple
2 teaspoons bran
milk on cereal and in tea or coffee

Mid-morning

tea or coffee

Lunch

meat or cheese sandwiches
wholemeal bread
raw carrot sticks
fresh fruit
tea or coffee

Tea

vegetable soup + 2 teaspoons bran
meat, fish, etc
potatoes, cooked in skins
fresh or stewed fruit
tea or coffee

Supper

tea, coffee, etc
digestive biscuits or wholemeal crispbreads