An expert guide to keeping you regular

Fibre and constipation

Without adequate fibre in the diet there isn’t enough bulk for your colon to work efficiently on transporting food and waste through the digestive system.

Most of us in the UK just don’t eat enough fibre-rich foods. Current guidelines recommend that adults should eat between 18g to 30g of fibre each day but many of us only eat around 12g per day on average, about half the recommended amount.

Try to eat more of the following types of food to increase your fibre intake:

• Fruit and vegetables
• Brown rice
• Wholemeal pasta
• Wholemeal bread
• Seeds
• Nuts
• Oats

As a rough guide aim to eat five portions of fruit and vegetables a day plus fibre-rich foods such as wholemeal bread and pasta, potatoes or brown rice at every meal. If you’re increasing the amount of fibre you normally eat don’t forget you will need to drink more fluids to minimise side effects such as wind. You’ll also need to do it gradually because it can take time for your body to adjust.

You may feel the effects of more fibre in your diet within days but it can take up to four weeks so don’t give up too soon if nothing improves straightaway.

Check food labels for fibre content. As a rule, if a food item has a minimum of 6g of fibre per 100g it can claim to be a high fibre product.

Foods that help ease constipation

If you get constipated from time to time and want to eat something to help keep you regular the following foods might be helpful:

• Prunes, prune juice and dried apricots contain fibre and sorbitol which stimulates the bowel.
• Molasses acts as a natural laxative – but don’t overdo it – try one teaspoon and wait for its effects.
• Bran – sprinkle bran on salads and soups to add more bulk to your diet, but make sure you drink more fluids to compensate.