Are You Getting Enough Fibre? Tips to Make It Your Friend for Better Health

By Nicole Wang RD, MNSP

Photo by Nathan Dumlao on Unsplash

Most of us probably know that we should be having more fibre in our diet. Yet, studies show that people in general (including people with CKD) are not eating close to the recommended amount of fibre daily¹. So let’s dive deeper into what exactly is fibre, what are its benefits in the CKD population, and what are some practical ways to increase your fibre intake?

Fast Facts about Fibre:

Dietary fibre is the non-digestible nutrient found in carbohydrates (specifically, in plants). Thus, fibre is found in fruits, vegetables, beans, legumes, whole grains, and nuts.

There are 2 types of fibre: soluble and insoluble. Each is different and has its own characteristics that provide different benefits to the body.

For example, insoluble fibre bulks up stool and is important in maintaining regular bowel movements.

Soluble fibre supports the growth of good bacteria in the gut. Good gut bacteria produce substances that may be beneficial to health, such as reducing inflammation in the body and decreasing the risk of certain diseases.

Eating a variety of high fibre foods allows you to enjoy the benefits of both types of fibre.

What about potassium?

You might have been told to limit high potassium foods, many of which are naturally found in fruits, vegetables, and beans. However, these healthy, high fibre foods should not be eliminated from your diet and are part of a healthy dietary pattern. Current evidence shows that there are a variety of factors impacting blood potassium levels, not just food². Your potassium level may also be impacted by the processing method of the food you consume². For example, a fresh orange is less likely to raise your potassium levels compared to orange juice because the fibre in the orange reduces the amount of potassium your body absorbs. A lot of that fibre is removed when oranges are made into juice. Reach out to a renal dietitian if you are concerned about your potassium and would like more information about how to incorporate these potassium-rich foods into your diet.

Tips to increase fibre in your diet:

Choose more plant-based protein like beans and lentils. Check out our plant-based recipes here: https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/?_meal_types=vegan

Try to have some fruit or vegetables at least 2 out of 3 meals of the day. You can also have fruits and vegetables as a snack, such as having an apple and peanut butter or vegetable sticks and hummus.

Top your morning hot cereal with nuts and seeds like chia seeds, hemp hearts, unsalted mixed nuts, or sunflower seeds. They are also a good source of healthy fat and protein!

Use whole-grain bread to make sandwiches for lunch.

References:

Chiavaroli L, Mirrahimi A, Sievenpiper JL, Jenkins DJA, Darling PB. Dietary fiber effects in chronic kidney disease: a systematic review and meta-analysis of controlled feeding trials. European Journal of Clinical Nutrition. 2015; 69; 761-768.

BC Renal http://www.bcrenal.ca/resource-gallery/Documents/Potassium_Management_in_Kidney_Disease.pdf. Accessed December 2024.