Fibre is an essential component of a well balanced diet. Together with adequate fluid, it keeps bowels healthy and reduces the risk of constipation, diverticular disease, inflammatory bowel disease and bowel cancer.
Fibre
Broadly speaking, there are two types; soluble and insoluble.
Soluble fibre
Soluble fibre (hemi-cellulose and pectin) is found in the flesh of fruits, vegetables and legumes. It is particularly good at inducing satiety at mealtimes which is important for bariatric patients. It also reduces cholesterol levels.
Insoluble fibre
Insoluble fibre (cellulose and lignin) is found in the outer husk of whole-grains, as well as in the skin of fruit, vegetables and legumes. It adds bulk to the stools in the large intestine, reducing the risk of constipation. It also provides nourishment for the beneficial bacteria in the bowel, which further reduces the risk of bowel disease.
Recommended
The Australian Healthy Eating Guidelines recommend that we consume 25-30 g of fibre each day.This can be difficult after bariatric surgery, as we concentrate on meeting protein requirements. With the exception of legumes, nuts and seeds, most protein rich foods (meat, fish, chicken, eggs, dairy products) provide negligible fibre.
Try to include fibre rich foods in your diet every day including legumes, vegetables, salads, fruit, whole grains, nuts and seeds.
Supplements such as psyllium and Benefiber can also be added to the diet to boost intake.
Meal and Snack Options
Here are some meal and snack options which provide approximately 4 g fibre / serve and also supply valuable protein!
BREAKFAST:
1/4 cup Allbran/museli + 1/4 cup berries + 1/4 cup natural yoghurt
OR
1 egg + 1/4 cup baked beans/corn/mushrooms/tomatoes/spinach
LUNCH:
1/2 cup tuna + 1/4 cup four bean mix / 1/2 cup mixed salad
OR
3/4 cup chicken, lentil and vegetable soup
DINNER :
1/2 cup lean meat /chicken / fish + 1/4 cup peas /mixed vegies
SNACKS
1 multi- grain Ryvita + 2 tbsp cottage cheese + sliced tomato
2 nine – grain Vitawheat + 2 tbsp hommus + sliced cucumber
10 almonds + 1 mandarin
1/4 cup raspberries + 2 tbsp natural yoghurt
1 small packet of roasted chickpeas / fava beans
Learn more about meal planning and see some recipes.