High fiber diet

Inadequate fiber in the diet have been shown to have a role in common disorders of the bowel, such as constipation, irritable bowel syndrome, diverticular disease, piles and cancer. Patients with low fibre in the diet also have increased risks of obesity, or ischemic heart disease and gallstones.

What is dietary fiber?

Dietary fiber comprises any substance of the plant origin, which is not digestible by your body. It includes plant cell walls and supporting structures.

In what way is dietary fiber beneficial to health?

Fibre absorbs water in the intestines, which softens stools and expands its bulk. This stimulates the colon to discharge waste faster and reduces the concentration of harmful substances staying within the colon.

How much of fiber do you need?

An average Singaporean consumes 13 grams of dietary fiber per day. The recommended amount is 30 grams per day.

Can too much fiber do harm?

No. However, it is important to have a balance diet. A sudden increase of fiber may also cause bloatedness because of excessive gas. This can be minimised by slowly increasing fiber intake over a period of 2-3 weeks.

Where can you find your dietary fiber?

The general answer is in a balance diet with plenty of fruits and vegetables. There are also numerous commercial packages of fiber available.

The following foods are high in fiber.

High-fiber cereals are good fiber sources if they contain 3 grams or more of dietary fiber per serving. Check the nutrition labeling on the package nutrition labeling for dietary fiber content.
Whole grains, bran, and brown rice
Vegetables (Cooking does not greatly reduce the fiber content.)
Fresh fruits (especially apples, pears, and dried fruits like raisins and apricots)
Nuts and legumes (beans)

There are also numerous commercial fibre supplements available. Your doctor may recommend such supplements to you if necessary.

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