Irish Visitors Click HereHigh Fibre Diet Planner
Like most nutritionists and dietitians, I am very keen on a high fibre diet. Not only is it the most natural, convenient and healthy way to look after our bodies, but fibre helps to control weight by satisfying hunger and helping you to feel full for much longer.
If you are constipated, the first thing you should do is change your diet to the "double high five" by eating five fruits and five vegetables a day. If you are still constipated after two days, eat more fruit and vegetables and less low-fibre foods like meat and white bread. It is also a good idea to avoid tea if you tend to get constipation. Tea is rich in tannins, which bind stools.
Nuts, seeds and pulses are all rich in fibre. But with all cereal foods, like bread, pasta and rice, the amount of fibre depends on how they were processed. The outer layer of grain is removed during refining and with it, much of the vitamins and minerals. Therefore always choose brown instead of white. Fruit and vegetable juices also work, especially prune juice and apple-pear juice which is particularly laxative. Try not to use a juicing machine as they usually discard the fibre and this is precisely the part you need!
The following foods are all good sources of dietary fibre...
- Beans, lentils and peas
- Fresh and dried fruits - particularly if the skins are eaten
- Vegetables - particularly if the skins are eaten
- Nuts and seeds
- Wholemeal and granary breads
- Jacket potatoes
- Wholegrain breakfast cereals
- Wholemeal pasta and brown rice
Sometimes, it can be a problem knowing how to incorporate these recommendations into a daily menu planner, especially if you are running a home, children and career too. Perhaps you are a busy pensioner or cash-strapped student? Health need never be compromised. Here is my 7-day menu planner with suggestions for adults and children. It is also relatively low in calories so if you have a weight problem, the likelihood is that you might shed a few pounds too! But the good news is that you should never worry about keeping healthy and regular whatever your lifestyle.
How much fibre?
Current recommendations for fibre are about 18-30g per day, but if you suffer from constipation, you can afford to go higher than that with no ill-effects.
High Fibre Meal Planner for Adults »
7 - day Meal Planner for children »
- View interactive animations of how the digestive system works »
- Find out what the symptoms of constipation are »
- Click here to use our treatment advisor to help find an appropriate treatment »
