Top Fibre Sources for CKD

Fibre is mostly found in whole grains, vegetables, fruits, and nuts. But it is actually a type of carbohydrates that the body can’t digest. 

Fibre plays many important roles. It can help to:

• Keep our bowel movements regular
• Lower cholesterol
• Control blood sugars
• Help maintain a healthy body weight

But it can be a challenge to get enough fibre in our diet. The amount of fibre we need depends on our age and if we are a man or women. Let’s break it down:

Types of Fibre

There are 2 main types of fibre: 

1. Soluble fibre – think sticky fibre, dissolves in water and absorbs fluids as it passes through the digestive system. The end result is softer, larger bowel movements (or poops). This type of fibre is important for managing cholesterol and blood sugar levels. The most common sources of soluble fibre are: carrots, okra, eggplant, apples, oranges berries, oats, barley, legumes (beans and lentils), and psyllium. 
   
2. Insoluble fibre – think roughage or bulking fibre, absorbs water and makes stool larger to help bowel movements pass more easily so you are more regular. Some sources of insoluble fibre are:  corn, rice, bran, whole wheat, nuts/seeds, vegetables like leafy greens and the skins of apples and pears.

It is important to eat a variety of fibre-rich foods to get the health benefits of both types of fibre.

Fibre and CKD

Getting enough fibre can be a challenge, especially when we have CKD. You’ve probably read online that you need to limit good sources of fibre like whole grains, vegetables and fruit. But if you’ve read my other posts, you likely know this isn’t always the case. 

With CKD, getting enough fibre is important. Not only does it help promote bowel regularity so we don’t get constipation. Fibre plays a key role in helping to keep our gut microbiome in check. And when the gut microbiome is in check, our kidneys have an easier time clearing toxins and we are less likely to have high blood potassium levels.

Top Fibre Sources For CKD

Looking for some CKD friendly foods that are high in fibre. Here are my favourites. Remember to choose foods that fit in your nutrient needs. 

Vegetables

Each serving below has at least 2 grams fibre.

• Broccoli (1/2 cup cooked)
• Carrots (1/2 cup cooked)
• Collard greens (1/2 cup cooked)
• Parsnips (1/2 cup cooked)
• Peas (1/2 cup cooked)
• String beans (1/2 cup cooked)

Fruits

Each serving below has at least 2 grams fibre.

• Apple (1 medium with skin)
• Blackberries (1/2 cup)
• Kiwi (1 large)
• Nectarine (1 medium)
• Orange (1 medium)
• Pear (1 medium with skin)
• Raspberries (1/2 cup)
• Strawberries (1/2 cup)

Grains

Each serving below has at least 2 grams fibre.

• Barley (1/2 cup cooked)
• Bran cereal (30 g)
• Oatmeal (3/4 cup cooked)
• Rye bread (1 slice)
• Whole wheat bread (1 slice)
• Whole wheat pasta (1/2 cup cooked)

Legumes

Each serving below has at least 5 grams fibre.

• Black beans (3/4 cup canned)
• Chickpeas (3/4 cup canned)
• Kidney beans (3/4 cup canned)
• Lentils (3/4 cup canned)

Nuts and Seeds

Each serving below has at least 2 grams fibre.

• Almonds (1/4 cup)
• Flaxseeds (1/4 cup ground)
• Hazelnuts (1/4 cup)
• Macadamia nuts (1/4 cup)
• Peanut butter (2 Tbsp)
• Pine nuts (1/4 cup)
• Pistachio nuts (1/4 cup)
• Sunflower seeds (1/4 cup)

How Can I Get Enough Fibre?

Here are my top tips for getting enough fibre in your diet:

• Aim to have regular meal times
• Look for 2 to 4 grams of fibre per serving for braids, wraps, pitas, tortillas etc on the nutrition facts table
• Start your day with a high fibre cereal with 4 grams of fibre like Shreddies, Shredded Wheat or oats
• Use whole wheat pasta or brown rice instead of white pasta or rice
• Aim for half your plate in vegetables at each meal, choose low potassium if needed
• Eat fruit instead of drinking juice
• Add legumes or lentils to salads or soups
• Top off your salad or oats with ground flaxseed or nuts

Constipation and CKD

When you have kidney disease, constipation can be a challenge.  There are many factors that contribute to constipation like lack of exercise, decreased fibre intake, medication, and fluid restrictions.

The amount of fibre needed to help with constipation will vary from person to person.   Focus on adding more high fibre food choices to your diet rather than focusing on the amount in grams. 

Sometimes fibre is not enough to relieve constipation, speak to your doctor about increasing your physical activity, walking can be a great way to relieve constipation, or medications to help keep your regular. 

Does Today’s Article Speak To Your Struggles?

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