Why Fibre Matters After Bariatric Surgery
If you've had bariatric surgery, you probably already know how important protein, vitamins, and minerals are for your recovery and long-term health. But there's another key player that's often overlooked - fibre.
What is Fibre?
Fibre is the component of plant foods (such as fruits, vegetables, whole grains, beans, nuts, and seeds) that your body can't fully digest. Instead of being broken down and absorbed like other nutrients, fibre passes through your digestive system, helping to keep things moving, feeding the good bacteria in your gut, and playing a role in many other body processes.
There are two main types of fibre, and both play different roles in your health:
Soluble fibre dissolves in water and forms a gel-like substance during digestion. This can help to slow digestion and the absorption of nutrients, which may help support more stable blood sugar levels, contribute to the maintenance of normal blood cholesterol levels, and help you feel fuller for longer.
Insoluble fibre does not dissolve in water. Instead, it adds bulk to stool and may help support regular bowel movements. This is particularly relevant after surgery, when bowel regularity can be a common concern.
Most people benefit from a combination of both. Unfortunately, many people - including those who have had bariatric surgery - don't get enough of either.
Fibre isn't just useful for supporting digestive regularity (although that's a key benefit). It also plays a role in supporting gut health, blood sugar management, satiety (fullness), and may contribute to long-term weight maintenance - all of which are particularly relevant after bariatric surgery.
Read on to explore some of the key roles fibre plays, how much you may need in a day, and an easy strategy to help increase your fibre intake.
1. May Help Support Digestive Regularity
Changes to bowel habits are one of the most common concerns after bariatric surgery, particularly in the early stages. This can be influenced by reduced food volume, lower fibre intake, challenges with getting enough fluids, and changes in gut motility.
Insoluble fibre helps add bulk to stool, while soluble fibre absorbs water and softens it - both may work together to support regular, more comfortable bowel movements.
2. Supports a Healthy Gut Microbiome
Your gut is home to trillions of bacteria that play a role in your immune system, metabolism, and overall wellbeing. Fibre acts as food for these beneficial bacteria, helping to support a healthy gut environment.
3. May Help Support Stable Blood Sugar Levels
By slowing the absorption of glucose (sugar) into your bloodstream, soluble fibre may help support more stable blood sugar levels after meals. If you experience blood sugar-related symptoms after eating, talk to your healthcare team for personalised advice.
More stable blood sugar levels may help support consistent energy levels throughout the day.
4. May Help You Feel Fuller for Longer
Soluble fibre absorbs water to form a gel in your digestive tract, which may slow digestion and help promote feelings of fullness. This can make it easier to manage hunger between meals and may be a helpful tool for long-term weight management.
5. May Contribute to Heart Health
As part of a balanced diet, adequate soluble fibre intake may contribute to the maintenance of normal blood cholesterol levels. Talk to your healthcare team if you have specific questions about your heart health.
The Challenge: Getting Enough Fibre
Getting enough fibre can be difficult when your portion sizes are small. The general fibre recommendation for adults is 25-30g per day, but many bariatric patients fall short of this - even years after surgery.
You can increase fibre naturally with:
Fresh or frozen fruits
Vegetables
Chia seeds or flaxseed
Oats and whole grains
But sometimes, even with careful planning, you might still find it difficult to meet your target through food alone.
An Easy Addition
To help increase your fibre intake outside of meals, Tric has created a Soluble Fibre Supplement that can be added to drinks.
Tric Soluble Fibre is designed to be simple to use:
Dissolves easily in water, or add to yoghurt or porridge for breakfast
Tasteless - can be added to smoothies, protein shakes, or even cooking
Designed to be well-tolerated by most people
Gluten-free (made from corn)
It's a simple and convenient way to help increase your soluble fibre intake without taking up significant space in your pouch. As with any supplement, start slowly and gradually increase as tolerated. If you have any concerns, speak with your healthcare team.
Disclaimer: This article is for general information purposes only and does not constitute medical advice. Always consult your healthcare team for advice tailored to your individual circumstances.
Disclosure: This article references Tric Soluble Fibre, a product developed by Tailor Clinics. Where supplements are mentioned, this should be considered in the context of this commercial relationship.