Oh, what I'd give to have a regular bowel movement
Regular bowel movements, oh how much RD's love them! I mean, don't you feel so relieved after having a good poo!
Well, today the topic is fibre. What is fibre you say?
There are two types of fibre, and a lot of foods have a combo of the two
As you can see, fibre is across the board, but sometimes it's hard to get enough in a day.
What you want is a variety of both fibres, about 25-38 grams of fibre daily.
If fibre is new to you, increase your amount slowly as it is a balancing act. Increasing fibre intake too rapidly may cause gas, bloating and/or diarrhea.
Also, when increasing your fibre intake, you need to stay hydrated. Fibre pulls water into the bowel so you can become dehydrated if you do not have enough. The water acts to help soften your poo.
"Water and fibre got it! No wonder I am always fighting my toilet. Now how do I add more fibre into my diet?"
Bristol Stool Chart
If the image above is a bit too technical, I think the one below will resonate
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I'm sorry, I saw this and started dying of laughter. If you never look at chocolate the same, I'm so sorry.
Sources:
Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861-1870.
Dietitians of Canada. Increasing Your Fibre Intake Adapted for African and Caribbean Diets In: Practice-based Evidence in Nutrition® [PEN]. 2014 Apr 30 [cited 2021 Feb 2]. Available from: https://www.pennutrition.com/KnowledgePathway.aspx?kpid=1956&trid=13766&trcatid=467. Access only by subscription. Click Sign Up on PEN login page.
Mudgil, D. (2017). The interaction between insoluble and soluble fiber. In Dietary fiber for the prevention of cardiovascular disease (pp. 35-59). Academic Press.
Threapleton DE, Greenwood DC, Evans CE, et al. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013;347:f6879.
#thatblackRD #blackouttuesday #fibre #fiber #nutrition #insoluble #soluble #african #caribbean