Well Now....when it comes to gut health, fibre often takes centre stage—and for good reason. But if you’re living with IBD, the topic of fibre can feel like a minefield. Let’s clear up the confusion and talk about the types of fibre, their roles in gut health, and how to incorporate them safely into your diet.
The Two Types of Fibre
Fibre comes in two main forms: soluble and insoluble. Each plays a different role in gut health:
Soluble Fibre dissolves in water, forming a gel-like substance in your gut. It’s gentle, soothing, and can feed beneficial gut bacteria. Some soluble fibres also act as prebiotics, which are specific types of fibre that serve as “food” for probiotics—the good bacteria in your gut. Think of prebiotics as a targeted fuel source for your microbiome, promoting a healthy gut environment. Even soluble fibres that aren’t classified as prebiotics still play a valuable role in supporting digestion and regulating inflammation.
Insoluble Fibre doesn’t dissolve in water. Instead, it adds bulk to your stool and helps things move along. This type of fibre is key for maintaining regular bowel movements and preventing constipation.
Fibre and IBD: Proceed with Caution
Fibre can be tricky during an active flare. Insoluble fibre, in particular, may be too harsh on an inflamed gut. Foods like raw vegetables, seeds, and whole grains can irritate the digestive system, so it’s best to avoid these during a flare.
Soluble fibre, on the other hand, is often easier to tolerate. It helps regulate digestion without being too abrasive, making it a safer option for those with IBD. Additionally, because soluble fibre often functions as a prebiotic, it actively nourishes your microbiome, which plays a vital role in calming inflammation and supporting remission.
Safely Increasing Fibre in Remission
If you’re in remission, increasing fibre can be a powerful tool for long-term gut health—but it needs to be done gradually and thoughtfully:
Start Small: Begin with easily digestible sources of soluble fibre like oats, bananas, or cooked carrots. These are gentle and less likely to cause discomfort.
Add Diversity: Your gut thrives on variety. Once you’re comfortable with soluble fibre, gradually incorporate insoluble sources like whole grains and raw vegetables. Aim for at least 30 plant-based foods per week to support a diverse microbiome.
Stay Hydrated: Fibre needs water to do its job. Without enough hydration, fibre can cause bloating or discomfort, so make sure you’re drinking plenty of fluids.
Listen to Your Body: Everyone’s gut is different. Pay attention to how your body reacts and adjust your fibre intake accordingly. There’s no one-size-fits-all approach.
Why Fibre Matters
Fibre does more than keep you regular—it’s a cornerstone of gut health. It feeds beneficial bacteria, supports a balanced microbiome, and even helps reduce inflammation. For IBD sufferers, fibre can be both a challenge and a solution. With the right approach, it can become a powerful ally in your gut health journey.
By understanding the types of fibre and how to incorporate them safely, you can take steps toward a happier, healthier gut. It’s all about balance, patience, and knowing what works best for your body. 💚
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