6 Tips to Boost Fibre Intake Post Bariatric Weight Loss Surgery

Fibre iStock_000010428417XSmall

If you’ve had bariatric weight loss surgery, you’ll know that it can be difficult to fit in all the healthy foods you need to eat every day due to your smaller stomach size. It’s essential to get good nutrition each day so eating a varied diet filled with nutritious foods is necessary. Getting enough dietary fibre each day can be a struggle for some but more difficult post-surgery due to smaller food intake. The recommendations for fibre intake is 25-30g per day.

According to the Dietitian Association of Australia: ‘Fibre or dietary fibre is the part of food that is not digested in the small intestine. Dietary fibre moves largely unchanged into the large intestine or colon where it is fermented by friendly bacteria that live there.’

Why is it so good?

Getting sufficient fibre each day had many health benefits. Other than keeping your digestive system healthy, eating sufficient fibre each day can help prevent constipation, diverticular disease, haemorrhoids, bowel cancer and keep help lower cholesterol and keep blood sugars down. More information on fibre on the Dietitian Association of Australia website here.

How to get sufficient fibre?

Fibre is found in fruits and vegetables especially in their skins, grains and cereals, very grainy bakery products e.g. very grainy breads, brown or wholemeal rice and pasta, quinoa, seeds like chia seeds and linseeds and legumes e.g. chickpeas.

While including all these foods can boost your fibre intake, how about if you just can’t seem to get enough of them post surgery? Here are 6 tips to boost your intake:

  • Supplement with high fibre supplements like psyllium husks, oat bran, rice bran. Add these to your cereal, yoghurt, in place of flour in some bakery products, in smoothies etc.
  • Add some high fibre seeds to your meals or snacks each day. Seeds like chia seeds, flaxseeds and linseeds are very high in fibre and can be added to cereal, salads, smoothies, yoghurt or simply over your vegetables for lunch or dinner. You can also make a chia pudding from chia seeds which makes a great breakfast or snack. Here are some recipes: Vanilla Chia Pudding and Mango & Coconut Chia Pudding
  • Add some legumes to meals or eat as a snack. Legumes like chickpeas, kidney beans, lentils, 4 bean mix are very high in fibre and also a great plant based source of protein and low glycemic index carbohydrates. They can be added to salad, made into a mash (recipe for Garlic & Lemon Black Bean Mash), added into soup, made into hummus, made into a vegetable patty etc
  • Choose high fibre fruits e.g. pears, apples, banana, oranges. Try and include 2 fruits each day and eat them with skin for aded fibre
  • Work on increasing low kilojoule vegetable intake. The recommendations is to have 5-6 serves of vegetables or salads each day, 1 serve being ½ cup cooked or 1 cup raw. While you may not be able to achieve this quantity post surgery, you may be able to increase the amount of vegetable you do have.
  • Choose higher fibre cereals, breads and grains. Just a few good choices here and you can do wonders for your fibre intake. Always choose very grainy breads, choose wholemeal pasta, choose breakfast cereals that are higher in fibre or add psyllium husks or seeds to it, choose brown rice or quinoa (high fibre grain) etc.

Get Free Email Updates!

Signup now and receive an email once I publish new content.

I will never give away, trade or sell your email address. You can unsubscribe at any time.

Post author

There are 36 Comments

  1. Posted by aslexg5j79h Reply

    lasix without prescription

  2. Posted by http://bit.ly/2hBUZfm Reply

    When someone writes an article he/she retains the idea of a
    user in his/her mind that how a user can be aware of
    it. Thus that’s why this post is amazing. Thanks!

  3. Posted by sales skills locating Reply

    I am not positive the place you’re getting your information, but
    good topic. I needs to spend a while learning more or working
    out more. Thank you for fantastic information I used to be on the lookout
    for this information for my mission.

  4. Posted by Robertmug Reply


  5. Posted by fixpolitix.com Reply

    I have been browsing online more than 2 hours today,
    yet I never found any interesting article like yours.
    It is pretty worth enough for me. In my view, if all webmasters and
    bloggers made good content as you did, the web will be a lot more useful than ever
    before. http://fixpolitix.com/node/2972406

  6. Posted by financial planning services Reply

    Wow, that’s what I was exploring for, what a material!
    existing here at this website, thanks admin of this web

  7. Posted by www.aboutfaqs.com Reply

    It’s an remarkable piece of writing in favor of all the web people; they
    will obtain advantage from it I am sure. http://www.aboutfaqs.com/groups/samsung-mobile-phones-amazing-phones-to-give-you-all-the-fun/

  8. Posted by financial experts Reply

    Hello my family member! I want to say that this post is amazing, nice written and come with
    almost all important infos. I’d like to look more posts like this .

  9. Posted by Lacy Reply

    Thank you for the auspicious writeup. It in fact was a amusement account it.
    Look advanced to far added agreeable from you! By the way, how could we communicate?

  10. Posted by car computer exchange Reply

    Hi there just wanted to give you a quick heads up. The words
    in your article seem to be running off the screen in Internet explorer.
    I’m not sure if this is a format issue or something to do with web browser compatibility but I figured I’d post
    to let you know. The design look great though!

    Hope you get the problem solved soon. Thanks

  11. Posted by TracyBLORS Reply

    wh0cd328758 best generic viagra

  12. Posted by financial advisor Reply

    I don’t know if it’s just me or if perhaps everyone else experiencing problems with your blog.
    It looks like some of the text in your posts are running off
    the screen. Can someone else please comment and let me know if this is happening to them as well?
    This could be a issue with my browser because I’ve had
    this happen before. Thank you

  13. Posted by perfect catering services Reply

    It is really a nice and useful piece of info. I am satisfied that you simply shared this
    helpful information with us. Please stay us up to date like this.

    Thank you for sharing.

  14. Posted by killing termites Reply

    I’m extremely inspired along with your writing abilities
    and also with the format on your blog. Is this a paid topic
    or did you modify it your self? Either way keep up the nice quality writing, it’s uncommon to
    look a great weblog like this one these days..

  15. Posted by EugeneRob Reply

    wh0cd297366 toradol 10mg price

  16. Posted by AaronWem Reply

    wh0cd702326 buy arimidex

  17. Posted by AaronWem Reply

    wh0cd985798 elocon ointment

  18. Posted by TracyBLORS Reply

    wh0cd718022 motilium

  19. Posted by MichaelZek Reply

    wh0cd989094 cheap lasix

  20. Posted by AaronWem Reply

    wh0cd733718 Fluoxetine Mail Order

  21. Posted by Lizette Reply

    Wow, awesome blog layout! How long have you been blogging for?

    you made blogging look easy. The overall look of your website is magnificent, let alone the content!

  22. Posted by secrets network marketing Reply

    When I initially commented I clicked the “Notify me when new comments are added”
    checkbox and now each time a comment is added I get several emails with the
    same comment. Is there any way you can remove me
    from that service? Thank you!

  23. Posted by BennyNus Reply

    wh0cd360365 valtrex

  24. Posted by TracyBLORS Reply

    wh0cd493657 buy tretinoin

  25. Posted by CharlesBug Reply

    wh0cd694537 tofranil

  26. Posted by MichaelZek Reply

    wh0cd356378 buy prozac

  27. Posted by TracyBLORS Reply

    wh0cd835863 generic cialis

  28. Posted by Theresa Reply

    Great images, the colour and depth of the photos are breath-taking, they draw you in as though you belong of the composition. http://obiavi.stroitelniremonti.org/archives/author/blondellsha

  29. Posted by Alfredflott Reply

    wh0cd995709 buy aciclovir

  30. Posted by CharlesBug Reply

    wh0cd356742 buy anafranil online

  31. Posted by Stewartcauff Reply

    wh0cd911132 order viagra

  32. Posted by BennyNus Reply

    wh0cd30582 Viagra Generic

  33. Posted by TracyBLORS Reply

    wh0cd597790 Buying Anafranil

  34. Posted by AaronWem Reply

    wh0cd686630 paxil bipolar

  35. Posted by My Homepage Reply

    … [Trackback]

    […] Informations on that Topic: nutritionsavvy.com.au/5-ways-to-boost-fibre-intake-post-bariatric-weight-loss-surgery/ […]

Leave a Reply

Time limit is exhausted. Please reload the CAPTCHA.