High Fibre vs Low Fibre Diet

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Registered Dietitian, discusses a high-fibre vs. low-fibre diet.

Registered Dietitian, discusses a high-fibre vs. low-fibre diet.

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Video transcript

Featuring Ashley Charlebois, CEP, RD

Duration: 2 minutes, 22 seconds

A high fiber diet is usually really beneficial. It often helps to protect us against certain diseases like heart disease, stroke, and certain cancers, and usually does also help with our digestion.

There are two different types of fiber. There is insoluble fiber, which is things like whole grains, and other vegetables and fruit, and then there is soluble fiber, which are more so in the category of vegetables and fruits, but also oats, different legumes. But it can be confusing because most foods are actually a combination of soluble and insoluble fibers, but are some higher in soluble, and some are higher in insoluble than others.

A high fiber diet usually contains about 25 to 35 grams of fibre per day, meaning that you want to aim for high fiber foods at all of your meals and snacks throughout the day, including a diet of meals and snacks full of whole grains and a variety of different vegetables and fruits to get to this goal.

On the other side of things, if you are experiencing problems with digestion, and if you have, for example, irritable bowel disease, where you have flare-ups, then you might actually benefit from a low fibre diet during certain phases.

If you think you will benefit from a low fiber diet, you want to aim for less than 10 grams of fiber per day. So it’s quite a switch from the high fiber diet.

Examples of foods that would be beneficial if you are on a low fiber diet include avoiding whole grains, and instead choosing more of the rich, refined pastas, breads, bagels, crackers, choosing white rice over brown rice, and not necessarily eliminating vegetables and fruit completely as these are extremely nutritious foods, but instead of having canned vegetables and fruits, having applesauce, and cooking your vegetables so that it does decrease the fiber quantity of it.

However, you do want to avoid certain vegetables, such as those that belong to the cruciferous family, so broccoli, brussel sprouts, kale, cabbages, and things like that. Even if they're cooked, they do have a high amount of fiber, and you wouldn’t want to include that in your diet.

Presenter: Ms. Ashley Charlebois, Registered Dietitian, Vancouver, BC

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97-100 People got two or more of these video questions wrong... ( 10 participated.)

Quiz: Do You Understand Nutrition in Diabetes?

Questions
 
True
False
1

Kidney damage can be a complication of high blood glucose levels.

Explanation:

When blood glucose levels get too high, it can lead to complications such as hyperglycemia, heart, nerve and kidney damage.

2

Your body can better use the insulin it produces or gets through a medication when you eat two large meals a day.

Explanation:

You want to eat a diet that’s low in fat and calories and rich in nutrients, including vegetables, fruits and whole grains. Your body can better use the insulin it produces or gets through a medication when you eat three meals a day at regular times.

3

Fiber-rich foods are a good option for diabetics to include in their diet.

Explanation:

Choose healthy carbohydrates, heart-healthy fish, healthy fats that contain monounsaturated or polyunsaturated fats and fiber-rich foods.

4

You don't need to avoid certain foods when you're creating a diabetes diet.

Explanation:

When you’re on a diabetes diet, there are some foods to avoid, as they increase your risk of heart disease and stroke. These include trans fats, high-sodium foods, high-cholesterol foods and saturated fats.

5

The plate method is a type of meal planning process.

Explanation:

There are a few different approaches to diabetes diets. You can work with a dietitian or nutritionist who can help you decide between using the glycemic method, carbohydrate counting, a 7-step meal planning process called the plate method or the exchange lists method.

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This content is for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition.

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