Are you getting enough fibre? It is recommended that adults get 30g of fibre a day, but, on average, we eat much less than this – about 18g a day.
One of the easiest ways to increase fibre in the diet and so help to relieve symptoms of IBS (C) is to take a natural Fibre supplement. My Just For Tummies Fibre tablets are made up to an exclusive process and comprise 74% vegetable material with the minimum of excipients necessary to form the tablet. This material is rich in four important types of fibre – hemicellulose, cellulose, pectin, (plus lignin, which acts like fibre in the digestive system) and sugar beet fibre which contributes to an increase in faecal bulk.
The tablets are bland and able to absorb about 8 times their own weight in water, which is why a full glass of water is recommended when you take them.
Each tablet provides 440mgs of fibre. They are gluten and dairy-free and are suitable for vegans and, at just £13 for 60 tablets, are within the budget of most people.
Why is fibre important?
A diet with plenty of fibre:
- will help to prevent and treat constipation and ease bowel movements
- will help to prevent some bowel conditions such as diverticular disease, haemorrhoids, anal fissures and prolapses
- may help you to lose or control weight. Fibre is filling but it has no calories and is not digested.
- may reduce the risk of developing bowel cancer
- may help to lower your cholesterol levels, lower blood pressure, and reduce the risk of heart disease and stroke
- may reduce the risk of developing diabetes and help to control your blood sugar levels.
If you need to increase your fibre intake, it is a good idea to do it gradually to avoid gut issues like bloating and gas. For gut health, it is also important to drink plenty of fluids (around 6-8 glasses per day for adults) and to be physically active.
Tips to help you get enough fibre in your diet:
- fruit, nuts and seeds to breakfast cereal
- linseeds into yogurt
- extra vegetables and pulses, such as lentils, into sauces for Bolognese, curry and chilli
- chunky peanut butter to some apple slices or celery sticks
- white flour for wholegrain wheat flour when baking
- white bread and pasta for wholemeal options
- white crackers for carrot or celery sticks to have with hummus
- keep a supply of frozen vegetables so you are never without
- leave the skin on vegetables and fruit
- have five portions of fruit and vegetables each day
- remember to drink a good amount of fluid as you increase your fibre
Even the most conscientious of us can’t always manage to meet the daily fibre requirement and not all fibre-rich foods suit all tummies, which is why our gentle Fibre tablets are a great way to ensure you are getting enough fibre to maintain bowel function and help avoid constipation. Take two tablets half hour before lunch and repeat at dinner, with a large glass of water.
You can read more about how helpful our Fibre tablets are in the management of constipation here.
If you have any questions about a digestive and gut health issue, please get in touch.