Gut doctor warns against fibre if you miss out eight-portion step
He said: 'Psyllium husk is my go-to fibre to treat constipation. Now [this] is the most researched supplement when it comes to irritable bowel syndrome. However, if you don't drink enough water with it, it makes a concrete-like substance in your colon and can make your constipation worse.'
He urges people when eating fibrous diets to consume at least eight cups of water per day, otherwise there's a risk that digestion will slow down. Dr Sethi added, 'A good rule? Your wee should be pale yellow.
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'If you're already backed up, gentle movement – like a walk – warm fluids or kiwis and prunes can help get things going.'
Dietary fibre refers to the parts of plant-based foods that your body cannot digest or absorb. Unlike other food components like fats, proteins, or carbohydrates, fibre isn't broken down and absorbed by the body. Instead, it passes relatively intact through your stomach, small intestine, and colon, and then out of your body.
There are two main types of dietary fibre: Soluble fibre – dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Sources include oats, peas, beans, apples, citrus fruits, carrots, and barley; Insoluble fibre – does not dissolve in water and helps food move through your digestive system, promoting regularity and helping prevent constipation. Sources include wholemeal flour, wheat bran, nuts, beans, and vegetables like cauliflower and potatoes.
Benefits of dietary fibre:
Supports healthy digestion
Helps prevent constipation
Can reduce the risk of heart disease, type 2 diabetes, and bowel cancer
Helps with maintaining a healthy weight, as it adds bulk to your diet and helps you feel full
In the UK, it is recommended that adults aim for 30 grams of fibre per day, but most people consume significantly less than this.
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