Posted by Abriana Cain on August 15, 2024
The American Heart Association recommends 25 to 38 grams of dietary fiber from food sources each day to help achieve a healthful diet pattern1. However, the most recently publicly available National Health and Nutrition Examination Survey (NHANES) data suggests Americans consume an average of 16 grams of fiber daily2.
Not long ago, a low fiber diet was often recommended for patients with Inflammatory Bowel Disease (IBD). It was once thought that consuming foods high in fiber could worsen IBD symptoms such as diarrhea and abdominal pain; for this reason patients were told to avoid high fiber foods. However, recent investigation into the role of fiber in IBD has provided evidence that dietary fiber is beneficial for patients with IBD and should be consumed in adequate amounts.
🍌 What does the evidence say about the role of fiber in IBD?
- High vegetable and fruit intake may decrease the risk of developing inflammatory bowel disease3
- High fiber intake (24 g/day) may decrease the risk of developing Crohn’s disease4
- A high percentage of patients achieved remission of symptoms while following a moderate to high fiber diet5
- A low fat, high fiber diet decreased markers of inflammation and reduced intestinal dysbiosis in stool samples6
- Fiber is fermented by bacteria to produce short chain fatty acids (SCFAs). SCFAs may prevent inflammation in those with IBD7
🥦 What is dietary fiber?
Dietary fiber is a non-digestible carbohydrate that has been associated with heart health, blood sugar regulation, and a regular bowel pattern.
On a scientific level, fiber can be categorized by solubility (dissolvable in water), viscosity (ability to form a gel-like substance), and fermentability (broken down and fermented by gut bacteria); properties which all play a role in promoting human health.
Foods that are rich in dietary fiber include fruits, vegetables, whole wheat bread, brown rice, quinoa, and other whole grains, nuts, seeds, beans, chickpeas, and lentils.
🥜 How can I increase my fiber intake?
Incorporating foods that are rich in dietary fiber can help patients meet the recommendation of 25 – 38 grams/day. Below are some helpful tips and ideas for adding fiber to the diet.
💡 Tips for increasing fiber:
💚 Try oatmeal for breakfast in the morning
💙 Add chia seeds to yogurt
💚 Keep a container of rinsed canned beans in the fridge to add to salads and rice bowls
💙 Choose whole wheat bread and pastas
💚 Make smoothies with different types of fruits and vegetables (like our Green Smoothie with Pineapple ⭣)
🔎 click image to enlarge
🍞 Are there any contraindications for increasing dietary fiber in my diet?
- In line with recommendations from the American Gastroenterological Association, we recommend a Mediterranean style diet that is high in dietary fiber.
- If you are experiencing a flare, it is recommended to decrease intake of higher fiber foods if you are noticing these foods are making symptoms worse when consuming them. As symptoms resolve, it is encouraged to resume a diet higher in fiber as tolerated.
- Soluble fiber can be helpful if you are having loose stools. Examples of soluble fiber include bananas and oats.
🍎 Want to learn more about the role of fiber in IBD?
Reach out to your IBD care team and ask about meeting with a pediatric GI dietitian who specializes in IBD to learn more! If you are looking to find an RD to work with on your own, the Academy of Nutrition & Dietetics has a "Find a Nutrition Expert" option on their website (eatright.org/find-a-nutrition-expert).
📌 Source List
- “Sound the Fiber Alarm! Most of Us Need More of It in Our Diet.” Heart.Org, 24 Jan. 2023, www.heart.org/en/news/2022/01/27/sound-the-fiber-alarm-most-of-us-need-more-of-it-in-our-diet.
- Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016 Jul 7;11(1):80-85. doi: 10.1177/1559827615588079. PMID: 30202317; PMCID: PMC6124841.
- Hou JK, Abraham B, El-Serag H. Dietary intake and risk of developing inflammatory bowel disease: a systematic review of the literature. Am J Gastroenterol. 2011 Apr;106(4):563-73. doi: 10.1038/ajg.2011.44. PMID: 21468064.
- Ananthakrishnan AN, Khalili H, Konijeti GG, Higuchi LM, de Silva P, Korzenik JR, Fuchs CS, Willett WC, Richter JM, Chan AT. A prospective study of long-term intake of dietary fiber and risk of Crohn's disease and ulcerative colitis. Gastroenterology. 2013 Nov;145(5):970-7. doi: 10.1053/j.gastro.2013.07.050. Epub 2013 Aug 2. PMID: 23912083; PMCID: PMC3805714.
- Lewis JD, Sandler RS, Brotherton C, Brensinger C, Li H, Kappelman MD, Daniel SG, Bittinger K, Albenberg L, Valentine JF, Hanson JS, Suskind DL, Meyer A, Compher CW, Bewtra M, Saxena A, Dobes A, Cohen BL, Flynn AD, Fischer M, Saha S, Swaminath A, Yacyshyn B, Scherl E, Horst S, Curtis JR, Braly K, Nessel L, McCauley M, McKeever L, Herfarth H; DINE-CD Study Group. A Randomized Trial Comparing the Specific Carbohydrate Diet to a Mediterranean Diet in Adults With Crohn's Disease. Gastroenterology. 2021 Sep;161(3):837-852.e9. doi: 10.1053/j.gastro.2021.05.047. Epub 2021 May 27. Erratum in: Gastroenterology. 2022 Nov;163(5):1473. doi: 10.1053/j.gastro.2022.07.058. PMID: 34052278; PMCID: PMC8396394.
- Fritsch J, Garces L, Quintero MA, Pignac-Kobinger J, Santander AM, Fernández I, Ban YJ, Kwon D, Phillips MC, Knight K, Mao Q, Santaolalla R, Chen XS, Maruthamuthu M, Solis N, Damas OM, Kerman DH, Deshpande AR, Lewis JE, Chen C, Abreu MT. Low-Fat, High-Fiber Diet Reduces Markers of Inflammation and Dysbiosis and Improves Quality of Life in Patients With Ulcerative Colitis. Clin Gastroenterol Hepatol. 2021 Jun;19(6):1189-1199.e30. doi: 10.1016/j.cgh.2020.05.026. Epub 2020 May 20. PMID: 32445952.
- Cronin P, Joyce SA, O'Toole PW, O'Connor EM. Dietary Fibre Modulates the Gut Microbiota. Nutrients. 2021 May 13;13(5):1655. doi: 10.3390/nu13051655. PMID: 34068353; PMCID: PMC8153313.