Irritable Bowel Syndrome (IBS): If you experience diarrhoea symptoms, then eating too much insoluble fibre can make symptoms worse.
However, in some circumstances too much fibre may be an issue: Furthermore, the NRVs for Australia and NZ have not set an upper limit for fibre as there is not enough evidence to set a specific limit. The recommended amount of fibre for children and adolescents can be found on the NRV | Dietary Fibre webpage. Note, that very high-fibre diets are not recommended for young (preschool) children as the filling nature of fibre can prevent young children from eating enough to meet their energy, vitamin and mineral needs. Adding high-fibre foods to your diet should be done gradually, to minimise possible side effects such as wind and bloating. Tips for increasing your fibre intake are listed below. Many of us eat less than half of the Adequate Intake amount of 25g for women and 30g for men each day. Most New Zealanders don’t eat enough fibre. Eating a wide range of plant foods provides us with different types of fibre which supports a thriving good bacteria in our gut to thrive. These good bacteria help our bodies with several processes including blood sugar control, immune function, and even brain function. While humans can’t digest (breakdown) fibre, these bacteria can. Some types of fibre are prebiotic, which means they act as food for the good bacteria in our gut. High-fibre foods are bulky and filling, so eating them at each meal helps with regulating appetite and weight management.
This effect is useful in the treatment of conditions such as constipation, diverticular disease and hemorrhoids.
Insoluble fibre acts as a ‘bulking agent’ which, with soluble fibre, helps to keep us regular. It also helps lower blood cholesterol and improves blood glucose control. Soluble fibre acts like a sponge, absorbing fluid and making the bowel contents softer and able to move more easily. Fibre is only found in plant products, but in two forms – soluble and insoluble.
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