Basic diet tips

Basic principles

Eating healthily is especially important for people with bowel problems. As well as helping you maintain a healthy weight and reducing your risk of lifestyle diseases, a well-balanced diet can improve the quality of your stool and the regularity of your bowel movements. 

Aim for a well-balanced diet 

A balanced diet is one that includes portions from all the main food groups, so your body gets the nutrients it needs to function properly. Nutrition is complex and our understanding of what represents a ‘healthy’ diet is constantly evolving.  

• Carbohydrates
  
  Carbohydrates are our bodies’ fundamental source of energy. They are transformed into glucose, the ‘fuel’ that many of our organs use. There are simple carbohydrates (sugars in sweets, honey, refined flour, juice, fizzy drinks) and complex carbohydrates (wholegrain rice and pasta, wholegrain bread, potatoes, vegetables and fruit). A healthy diet is one where simple carbohydrates are very limited, and complex carbohydrates are present in abundance. 
  
  
• Protein
  
  Protein is an important source of energy that helps our bodies build and repair the cells of our tissues and muscles. Protein should represent 10-20 percent of our total diet. Some segments of the population (elderly people especially) may require an even higher intake of protein to help maintain muscle tone. Animal products like meat, fish, and eggs are very rich in protein, as are some vegetable products like beans, certain cereals (quinoa, oats), and nuts. Since some protein-rich products can also be rich in saturated fats (red meat and full-fat dairy and cheese), your choice of protein sources will also have an impact on the type of fat you eat. Beans, fish, lean meats, and nuts will provide you with an optimal balance of protein and unsaturated healthy fats. 
  
  
• Fats
  
  While many people still wrongly associate fat with unhealthy food, it is very rich in energy and should be part of any healthy diet. There are, however, different types of fats. The type of fat – and its quality – is just as important as the amount of it. Saturated fats and trans-fats are typically found in butter, whole-fat dairy products such as milk, cheese and cream, meat from ruminants (beef, goat, lamb) and fast food such as frozen pizzas. The intake of this type of fat, especially trans-fats, should be very limited as it can contribute to cardiovascular problems, including heart disease. Generally, people in Western societies eat more saturated fat than is recommended and, in many cases, it’s advisable to switch to low-fat dairy products and white meat such as poultry, and to replace butter with margarine. 
  
  Unsaturated fats contribute to several vital functions, including reducing and regulating the levels of LDL-cholesterol (popularly referred to as ‘bad cholesterol’). Unsaturated fats are most often found in vegetable oils (olive, rapeseed, sunflower), some fatty vegetables such as avocadoes, seeds and nuts (walnuts, flaxseed and chia seeds), and in fish products. Omega-3 and Omega-6 fatty acids are especially important for our health. Fish and seafood are typically rich in them, as are some seeds and walnuts. In a healthy diet, unsaturated fats should represent the vast majority of our fat intake whereas saturated fats should be strictly limited. 
  
  
• Vitamins and minerals
  
  Vitamins and minerals cannot be produced by the body and must be obtained through external sources. Most people can get a sufficient intake by eating a varied diet with plenty of fruit and vegetables as well as moderate amounts of fish, meat, and dairy products (which contain vitamins A, D and E, plus minerals such as calcium). Some conditions and life stages require increased or decreased amounts of certain vitamins and minerals. Ask your healthcare professional for advice on whether you might need supplements.
  
  
• Fibre 
  
  Fibre is an important type of complex carbohydrate as it contributes to the feeling of fullness, regulates blood sugar and cholesterol levels, and promotes bowel movements. Unlike other food components such as fats and proteins, fibre can’t be digested or absorbed by your body. Instead, it passes relatively intact through your digestive system. This increases the volume of your stool (which in turn stimulates contractions in the colon) and helps your stool to retain water, making it softer and easier to pass. Fibre is found in food of plant origin such as fruit, vegetables (lentils and peas are especially rich), beans, seeds, wholegrain cereal and grains (wholegrain rice, pasta, bread, oats, and wheat). 
  
  
• Water and fluids
  
  Water is almost everywhere in our body – inside our cells and circulating in our blood – and your body will obtain some of the water it needs each day from the food you eat. You will need to obtain the rest from drinking water or other fluids. Individual needs will be affected by things like physical activity and the climate you are in – you will need to drink more if you sweat due to sports or if you live in a hot climate and spend time outdoors. One rule of thumb is that an adult should drink at least 30ml of water per kilogram of body weight, with a minimum of 1.5 litres. However, this can vary depending on your condition, so make sure to consult your healthcare professional for specific guidance.
  
  It is recommended that you drink water without any additives or sugar to both quench your thirst and meet your recommended daily intake. Coffee, tea, juice, and fizzy drinks should only be consumed in moderation as they often contain high amounts of sugar or caffeine, which can cause you to lose more water than you gain. Alcoholic beverages do not count as source of liquid as the harmful effects of alcohol largely outweigh the benefit of the water they may contain. Alcohol is a diuretic, meaning it causes an increase in the need to urinate. For every 1g of alcohol you drink, your urine excretion increases by 10ml. 

Advice regarding fibre intake may differ if you are following a Biofeedback programme, please consult your HCP before making any alterations.