Gut Health After Sleeve Gastrectomy
July 16, 2021
There are many specific nutrients that are important after a sleeve. You will hear a lot about protein, fluids and all the vitamins you need to take, however fibre is something that can be forgotten in the longer term and I’m here to tell you why you shouldn’t forget about fibre after sleeve gastrectomy!
What is fibre?
Fibre is the indigestible part of plant-based foods, such as fruits, grains, vegetables, and legumes, which pass relatively unchanged through our stomach and intestines.
The different types of fibreÂ
There are three types of fibre: soluble, insoluble and resistant starch, which all have different functions and health benefits.
Soluble fibre helps slow down digestion, which helps you feel fuller for longer. It also helps to lower your bad (LDL) cholesterol and stabilise your blood sugar levels. Certain types of soluble fibre also provide food for the good bacteria that live in our gut which promotes good gut health. Soluble fibre is found in oats, nuts, seeds, legumes/lentils, vegetables and fruits.
Insoluble fibre helps keep your bowel motions soft and regular by absorbing water to help to soften your stools. It also helps to keep us full and contributes to a healthy bowel environment. Insoluble fibre is found in whole grain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.
Resistant starch is similar to fibre and isn’t digested in our small intestine. It proceeds to the large intestine where it acts as a prebiotic, meaning it feeds the good bacteria that keeps our gut healthy. Resistant starch is found in undercooked pasta, under ripe bananas, cooked and cooled potato and rice.
The health benefits of fibreÂ
In summary dietary fibre is important for our digestive health including our gut microbiome and for regular bowel movements. Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.
Fibre after sleeve gastrectomy
On average men need 30g of fibre per day and women 25g. This is equivalent to a women eating 2 Weet-Bix for breakfast, a wholegrain salad sandwich for lunch, a boiled potato, a cup of veggies and a cup of pasta for dinner and 25g almonds, 2 Vita-Weats with a tbsp of peanut butter and 2 pieces of fruit for snacks. Plus an extra wholegrain salad sandwich for men!
There is no way, given the volume you can eat after a sleeve, that you can eat enough to reach the fibre recommendations for good health. So, even if your bowel motions are regular – make sure you take your fibre supplement daily to get all the health benefits associated with fibre.
Tips to increase your fibre intake:
It is easy to boost your fibre intake with a few simple hacks. Try:
- Add a sprinkle of bran or psyllium husk to your yoghurtÂ
- Have a few nuts as a snack Â
- Take a fibre supplement. However start slow and build up the amount of fibre supplement you’re taking
- Most importantly, make sure you are drinking lots of water and moving during the day to stay the most regular.
Which fibre supplement to choose?
There are lots of different fibre supplements out there. Remember though to check in with your dietitian to get more personalised advice on how to gradually increase your fibre intake and to work through any bowel concerns you may have.
- Benefibre and Feel Good Tasteless Fibre – These are my favourites are they are clear and tasteless and dissolve easily so they are easy to add to food or drink throughout the day.
- Metmucil, although popular, is sometimes more difficult to take due to it’s texture.
- Nature’s Way Vita Gummies is another option, however the main ingredient in these is inulin which can commonly upset a sleeved tummy so be careful when trying these.
- If you want something less processed then a plain psyllium husk can do the job – its easiest to add to food like porridge or cereal in the morning.
