Should I eat more fibre in eating disorder recovery?
A balanced diet is essential for maintaining optimal health, and fibre is a crucial component. Despite its importance, many people overlook the role of fibre in promoting digestive health and supporting cardiovascular and metabolic health.
And conversely many of the clients I work with often have a LOT of fibre in their diets. Or believe that by increasing the fibre in their diet (usually through “allowed” veg and fruit) will magically sort the constipation they have had since they started to eat less and be in a smaller body.
In this blog, we will explore what fibre is, its significance in the diet, UK fibre dietary recommendations, fibre-rich foods, and the issues with eating too much fibre iin eating disorder recovery.
What is Fibre?
Dietary fibre refers to the parts of plant foods that is fermented by gut bacteria in the large intestine. It is not digested and absorbed in the small intestine, unlike other macronutrients such as protein or fat.
Fibre is a type of carbohydrate that can be categorised into soluble fibre, insoluble fibre, resistant starch and prebiotics:
- Soluble Fibre: dissolves in water to form a gel-like substance. As a result, it can help to soften the bowels and aid with constipation. It also slows down the time it takes for food to pass through the gut. Common sources include oats, barley, apples, citrus fruits, carrots, sweet potato and brussels sprouts.
- Insoluble Fibre: does not dissolve in water and helps to add bulk to stools, promoting regular bowel movements. It is found in whole grains, bran, nuts, beans, cauliflower, green beans and potato.
- Resistant starch: a type of soluble fibre that is fermented in the large intestine that is found in sources such as oats, chickpeas and potatoes.
- Prebiotics: act as food for the good bacteria in the large intestine that is naturally found in asparagus, onions and garlic.
All these types of fibre play important roles in the body and should form part of a healthy and balanced diet.
The Importance of Fibre in the Diet
Fibre offers numerous health benefits, making it a cornerstone of a balanced diet. Research has found that a diet rich in fibre can help to:
- Reduce the risk of cardiovascular disease and help to reduce cholesterol levels. More specifically, consumption of beta glucans has been shown to reduce cholesterol levels and blood pressure in several randomised controlled trials. Beta glucans are found in oats and barley.
- Reduce the risk of type 2 diabetes and help with blood glucose control in people with type 2 diabetes
- Reduce the risk of bowel cancer
- Improve the gut microbiota as fibre can provide and feed good bacteria for the gut. When fibre, such as resistant starch, is fermented in the gut it produces Short chain fatty acids (SCFA) which are associated with an improved gut microbiome.
Problems with Eating Too Much Fibre
In eating disorder recovery, too much fibre can be a problem. Fibre fills us up, and when you have been restricting your food intake for a period of time your gastrointestinal tract slows, you have slower stomach emptying and you feel fuller much faster, meaning that you will likely need to have meals and snacks with lower volume (and therefore lower fibre).
You do not want meals that make you feel fuller. You need meals that allow you to feel as comfortable as possible after eating, to stop any compensatory behaviours, and to stop the “bloating” that can increase the feelings of guilt (I put in inverted commas, as it is normally just fullness). Basically, you need a meal plan that looks at overall health, but that also takes into account your current needs, and for most people I work with they currently need a lower fibre diet, not a higher fibre one.
No amount of fibre will make you healthy if you are not eating enough food, having a balanced diet and living in a body at a healthy body weight. AND no amount of fibre will improve constipation – for the majority of people who have an eating disorder, constipation is solved once they reach an adequate intake of food each day AND a healthy body weight (this does not replace medical advice, and it is still advised to see your GP for any changes in bowel habits).
UK Fibre Recommendations
In the UK, the government has set clear guidelines for fibre intake to ensure that everyone meets their nutritional needs. \
- Adults (aged 17 years and over) should aim to consume 30 grams of fibre daily.
- Children aged 11 to 16 years should consume about 25 grams daily.
- Younger children need slightly less per day: about 20 grams for those aged 5 to 11 and 15 grams for children aged 2 to 5.
Unfortunately, many people fall short of these recommendations. On average, adults in the UK consume only around 18 grams of fibre per day, far below the target of 30 grams.
To ensure we are meeting the recommendations, incorporating a variety of fibre-rich foods into our diets is essential.
How do I increase my fibre intake?
Including fibre-rich foods in your diet doesn’t have to be challenging.
Foods high in fibre include:
- Wholegrains – are an excellent source of fibre, B vitamins, folic acid, omega-3 fats, and micronutrients. Examples include: wholemeal bread, wholewheat pasta, brown rice, shredded wheat, oats, quinoa and barley.
- Pulses, peas and beans – are not only high in fibre but also packed with protein, making them a great option for a vegetarian or vegan meal during the week. Some include: baked beans, peas, lentils, chickpeas, kidney beans and
- Fruits and vegetables – are rich in the different types of fibre and are also a source of essential vitamins and minerals. For maximum fibre content, try to keep the skin on fruits and vegetables where possible, and try to get a variety throughout the week. Consider adding these to your meals: apples, pears, oranges, berries, broccoli, carrots, sweet potato, brussels sprouts, sweetcorn
- Nuts and Seeds – Nuts and seeds are high in fibre and also provide a source of healthy fats in the diet. Some examples include: chia seeds, flaxseeds, almonds, walnuts and peanuts
Other higher fibre snack ideas:
- Popcorn
- Wholegrain rice crackers and cereal bars
- Vegetable sticks with hummus
- Unsalted nuts and dried fruit trail mix
- Flapjacks and cereal bars
Conclusion
Incorporating fibre-rich foods is an important part of maintaining a healthy, balanced diet. From improving digestive health to reducing the risk of chronic diseases, fibre plays a pivotal role in maintaining good health. Eating a variety of wholegrains, legumes, pulses, peas, fruits, vegetables, nuts, and seeds in our diets can help us to meet the current government recommendations of 30g of fibre per day (for adults).
However, it’s equally important to avoid overloading on fibre, especially in eating disorder & disordered eating recovery, where the emphasis first needs to be on an adequate intake and a healthy body size.
If you are ready for more personalised support to take a gentle step towards recovering from your eating disorder, feel free to book a free call with us here.
References:
BDA. (2021). Fibre. British Dietetic Association. https://www.bda.uk.com/resource/fibre.html
Bda. (n.d.). Wholegrains. British Dietetic Association. https://www.bda.uk.com/resource/wholegrains.html
British Nutrition Foundation. (2023). Fibre – Nutrition Information – British Nutrition Foundation. https://www.nutrition.org.uk/nutritional-information/fibre/
Evans CEL. (2020). Dietary fibre and cardiovascular health: a review of current evidence and policy. Proceedings of the Nutrition Society.
Heart UK. (2024). Oats and Barley. https://www.heartuk.org.uk/four-cholesterol-lowering-foods/oats-and-barley
NHS. (2023). How to get more fibre into your diet. nhs.uk. https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
PEN: Practice-based Evidence in Nutrition. (n.d.). https://www.pennutrition.com/home.aspx
St Georges Hospital. (2022). Dietary fibre. https://www.stgeorges.nhs.uk/wp-content/uploads/2022/05/NDI_DF.pdf
Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ, k2179. https://doi.org/10.1136/bmj.k2179
World Cancer Research Fund Network, & World Cancer Research Fund, A. I. for C. R. (2018). Wholegrains, vegetables and fruit and the risk of cancer. In Continuous Update Project Expert Report 2018. https://www.wcrf.org/wp-content/uploads/2020/12/Wholegrains-veg-and-fruit.pdf