Dr. Elizabeth Squirell · Gastroenterologist · Kingston Health Sciences Centre
Getting enough fibre
How much fibre you need, the two kinds of fibre, how to add it slowly without gas and bloating, and when people with Crohn's should take care.
Key points
- Most adults need 21 to 38 g of fibre a day, depending on age and sex. Most Canadians get about half that.
- Add fibre slowly, about 5 g more each week (one or two servings), not all at once.
- Drink more fluid as you add fibre, and spread fibre foods over your meals and snacks.
- Good sources: oats, beans, lentils, whole grains, vegetables, fruit with the skin, nuts and seeds.
- If you get gassy or bloated, stay at the same amount for another week before adding more.
- Crohn's with a narrowing (stricture)? Follow your IBD team's advice. You may need a low-fibre diet.
- Take psyllium (like Metamucil) with plenty of liquid, a few hours apart from other medicines.
Go to emergency or call 911 if you have
- Cramping belly pain that keeps coming back in waves
- A swollen, tight belly
- Vomiting, especially if you cannot keep fluids down
- You cannot pass stool or gas
- Chest pain, or trouble swallowing or breathing after taking a fibre supplement