Making the most of fibre

Fibre can be insoluble (which helps keep a healthy bowel and avoid constipation by helping food move through the gut) and soluble (which helps to promote healthy gut bacteria and lower cholesterol by slowing down digestion).

Good sources of insoluble fibre are wholegrains like:

Wheat and spelt, brown rice, raisins, root vegetable skins, seeds and nuts.

Soluble fibre sources include:

Oats, berries, apples, celery, carrots, cucumber, beans, peas, lentils and chickpeas.

So how much fibre does our food contain? Are you eating the best types of food so you get enough fibre? Check out this helpful fruit, pulses and vegetable guides.

If you want to increase the amount of fibre in your diet, you should do so slowly, especially nuts and beans. If you find that too much fibre causes pain, wind or bloating, reduce it by a small amount until your body adjusts and gradually increase it over time.

Make sure you drink plenty of water - around 1.5 litres per day. Fibre attracts water to help bulk it up so it's very important to ensure your body has enough.

We strongly recommend exercise as part of a bowel-healthy lifestyle as this can help to keep your poo moving through regularly and potentially stack the odds against bowel cancer.

Knowing what's normal for you is important so why not keep a bowel habit and symptom diary. This can help you explain any symptoms to a health professional, as well as keep a record of any reactions you may have to foods.

Before making any dramatic changes to your diet, you should consult a healthcare professional. If any symptoms persist, please see your doctor.

Source: British Dietetic Association, 2012. http://www.bda.uk.com/foodfacts/index.html

People with existing bowel conditions or a history of bowel cancer may not be able to tolerate some high fibre foods. For specific information please see our factsheets.

While a high fibre diet can improve bowel health, it is not a guarantee against bowel cancer. Find out more about bowel cancer, family history or if you are concerned about symptoms please call our Bowel Cancer Information and Support Service on 0800 8 40 35 40.

Please take part in the NHS Bowel Screening Programme if you are in the eligible age range. Bowel screening detects cancer at early stages, before symptoms are obvious, and early detection saves lives.

Find out more about Channel 4's Food Hospital and The Fibre Challenge.

You can also download a handy app to check out the assortment of fibre foods to add to your diet, print-out our stool chart and monitor the effects of eating extra fibre over the next few weeks.