How do you safely increase dietary fibre intake?

Authors: Vanessa Mok , Dominik Zbogar | Reviewers: Janet Parker , Gita Joshi | Published: 23 December 2019 | Updated: ~

Take a week-long diet history by writing down what and how much you eat and drink every day for a week. You can then calculate your fibre based on the foods you have eaten using an online fibre calculator.
At the same time, also record the effects of your current fibre intake on stool consistency (see the Bristol Stool Scale), frequency and duration of bowel movements.
With this information, you will know how much fibre you are currently getting and how it affects your bowel routine. Then, you may decide to stay where you are or to increase your fibre intake.

If you decide to increase your fibre intake, proceed gradually and obtain fibre from a wide variety of sources as described in the beginning of this article.
Make one or two changes a week such as adding a daily serving of fruit or switching to whole grain pasta and continue to keep track of stool consistency, frequency of bowel movements, as well as any symptoms of intolerance. Keep track of how your body responds to more fibre, different sources of fibre-containing foods and more fluids to help you make informed decisions.
Recognize that some foods may not agree with you. These may be spicy foods that disrupt the digestive system or certain foods that cause more gas. Beans and cruciferous vegetables (like broccoli and Brussel sprouts) have a reputation for increasing flatulence, but this is usually temporary and your body adapts. Start off with small amounts of these foods and increase gradually. Recognize that you can develop a tolerance to certain foods.
Should symptoms of intolerance occur (e.g., bloating, cramping, and gas), reduce your dietary fibre intake or try a different source of fibre.
Balance the amount of water needed for optimal stool consistency with that needed for bladder management. Based on expert opinion, people with SCI should aim for a daily fluid intake of 500 mL more than the general population. This can be calculated by using the formula: 40 mL x body weight in kg + 500 mL.

It is likely that increased dietary fibre and increased water in your diet will affect your bowel and bladder routine. Bowel movements may be required on a daily basis as opposed to every other day or less and more catheterizations may be required for the bladder.
These consequences of increased dietary fibre intake need to be weighed by you and your caregivers. If the changes are not acceptable, a new balance must be reached that works for your lifestyle.