Inflammatory bowel conditions such as Crohns Disease and Ulcerative Colitis have been linked to diet after people moving into Western countries developed an increased incidence of these gut conditions. The change into a Western diet including high fat content, animal protein, sugar and less fruit & veg is thought to be responsible for the development of these 2 inflammatory bowel conditions.

4 large research studies ( EPIC, NHS, Swedish Mammography & Cohort of Swedish Men) have reported that a high protein, particularly from meat, is associated with an increased risk of Crohns Disease. In addition the NHS study reported that high dietary fibre can reduce your risk of developing Crohns Disease by 40%. More recent studies have shown that for patients who have had their colons removed as a result of Ulcerative Colitis and reconstructed (‘pouch’), a serving of 1.5 fruit per day can reduced inflammation within the pouch – a feared complication that can impact on quality of life (‘pouchitis’).

So, what are the daily recommendations for fibre in our diets? For men the recommendation is 30-38g per day and for women 21-25g per day.

Foods high in fibre include; lentils, broccoli, berries, avocado, dried fruit.

In order to eat 25g fibre try one of these options;

1. 100g oats/brown rice/bulgar wheat
2. 1 cup cooked beans
3. 2-3 servings of fruit
4. 200g broccoli
5. 1 tablespoon of flaxseed
6. 1 cup of mixed nuts