Nutritional approach
A diet with a high fibre content helps to treat constipation and irritable bowel syndrome. It can also reduce the absorption of cholesterol, reduce the risk of heart disease and provide a certain amount of protection against colon cancer.
Although fibre supplements are available, we should ideally satisfy all of our needs through nutrition. Fibre is found in fruit, vegetables, nuts, legumes and whole grains. By varying the food sources of fibre and avoiding processed or refined products, we can also increase our supply of vitamins and minerals, which is important for a diet that is rich in fibre.
Guide for a diet rich in fibre
- Increase your consumption of whole grain products: bread, cereal, flours, etc. (6 to 8 portions per day);
- Increase your consumption of fruit, vegetables (7 to 10 portions per day) and legumes;
- If possible, eat the peels of fruits and vegetables;
- Choose products that are rich in fibre to attain a daily supply of least 25 grams;
- Increase your consumption of water to at least 2 liters per day.
When starting a high-fibre diet, you may experience certain unpleasant effects: flatulence, intestinal noises, cramps, diarrhea. To alleviate these effects, increase your consumption of fibre progressively. The unpleasant effects will diminish within 4 to 5 days. Your bowel movements may also be more voluminous, softer and will pass through your intestines quicker. The effectiveness of this diet is maximal after several months.
| Approximate fibre content of food |
| Fruits |
Fibre per portion |
| Fresh apricots (2) |
1.3 g |
| Fresh pineapple (125 mL) |
0.9 g |
| Peeled banana (1) |
3.9 g |
| Fresh cranberries (125 mL) |
2.1 g |
| Pitted dried dates (4 to 5) |
2.6 g |
| Dried fig (1) |
3.9 g |
| Fresh strawberries (250 mL) |
3.5 g |
| Fresh raspberries (125 mL) |
4.8 g |
| Fresh boysenberries (125 mL) |
5.5 g |
| Fresh orange (average) |
2.7 g |
| Peach with peel (1) |
1.4 g |
| Dried peach (60 mL) |
5.9 g |
| Fresh pear with peel |
6.3 g |
| Fresh apple with peel (average) |
3.0 g |
| Fresh plum (2) |
2.4 g |
| Raw prunes (4) |
5.2 g |
| Raisins |
8.2 g |
| Cooked rhubarb (125 mL) |
3.2 g |
| Fresh rhubarb in cube (250 mL) |
3.3 g |
| Canned fruit salad (125 mL) |
1.4 g |
| Fresh tomato (1) |
2.3 g |
| Grains |
Fibre per portion |
| White flour (250 mL) |
4.0 g |
| 100% whole wheat flour 100% (250 mL) |
12.2 g |
| Soya flour (250 mL) |
10.9 g |
| Oat bran (30 mL) |
1.4 g |
| Wheat bran (30 mL) |
3.5 g |
| Whole grain bread (1 slice) |
2.6 g |
| Fresh white bread (1 slice) |
0.8 g |
| All-BranTM (75 mL) |
7.2 g |
| Corn FlakesTM (250 mL) |
0.3 g |
| Raisin BranTM (125 mL) |
2.6 g |
| Rice KrispiesTM (250 mL) |
0.1 g |
| Shredded WheatTM (1 biscuit) |
3.1 g |
| WeetabixTM (2 biscuits) |
4.2 g |
|
| Vegetables |
Fibre per portion |
| Cooked beets without skin (125 mL) |
2.2 g |
| Cooked broccoli (125 mL) |
3.2 g |
| Boiled carrot (125 mL) |
2.5 g |
| Raw celery (1 stalk) |
0.7 g |
| Celeriac (125 mL) |
4.0 g |
| Boiled Brussels sprouts (3 to 4) |
2.4 g |
| Boiled cabbage (125 mL) |
2.3 g |
| Peeled cucumber (6 slices) |
0.2 g |
| Boiled spinach (125 mL) |
6.0 g |
| Boiled green beans (125 mL) |
2.1 g |
| Boiled sweet corn (1 cob) |
4.2 g |
| Boiled sweet potato (1) |
3.4 g |
| Boiled frozen green peas (125 mL) |
10.2 g |
| Canned green peas (125 mL) |
4.7 g |
| Fresh green pepper (1/2) |
0.3 g |
| Baked potato (1) |
2.0 g |
| Legumes |
Fibre per portion |
| Cooked white beans (125 mL) |
7.0 g |
| Cooked mung beans (100 g) |
3.0 g |
| Cooked red beans (100 g) |
8.7 g |
| Cooked split peas (125 mL) |
6.7 g |
| Chick peas (100 g) |
5.8 g |
| Cooked yellow peas (dry) (125 mL) |
6.3 g |
| Nuts |
Fibre per portion |
| Whole almonds (125 mL) |
10.7 g |
| Peanuts (125 mL) |
6.1 g |
| Smooth peanut butter (30 mL) |
2.4 g |
| Shelled sesame seeds (60 mL) |
4.8 g |
| Dried sunflower seeds (60 mL) |
2.4 g |
| Hazelnuts (125 mL) |
3.7 g |
| Nuts, mixed (125 mL) |
2.8 g |
| Fresh grated coconut (125 mL) |
6.9 g |
| Dried grated coconut (125 mL) |
7.8 g |
| Brazil nuts (125 mL) |
6.2 g |
|
