https://www.jddietitian.co.uk/blog daily 0.75 2025-08-08 https://www.jddietitian.co.uk/blog/weight-loss-and-cancer- monthly 0.5 2025-05-27 https://images.squarespace-cdn.com/content/v1/66390be3819f246996c5d979/1740467714212-63G1CD1N0TWJKEVTNV2C/unsplash-image-5jctAMjz21A.jpg Blog - Weight loss and cancer ⚖️ - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66390be3819f246996c5d979/1740605696510-RS0WWXSQLKSLBFCYBDOY/unsplash-image-6pcGTJDuf6M.jpg Blog - Weight loss and cancer ⚖️ - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jddietitian.co.uk/blog/sugar-feeds-cancer- monthly 0.5 2025-05-27 https://images.squarespace-cdn.com/content/v1/66390be3819f246996c5d979/1739827286742-1RN1B3OP7AK3CJCTCTK6/unsplash-image-NFvdKIhxYlU.jpg Blog - Sugar feeds Cancer ‍⚕️ - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66390be3819f246996c5d979/547ef395-1abd-4686-81a8-cab7224cf40b/C9AF41C1-1E15-4CB6-9DCE-FE9B1103EE95.jpg Blog - Sugar feeds Cancer ‍⚕️ https://www.jddietitian.co.uk/blog/constipation- monthly 0.5 2025-06-02 https://images.squarespace-cdn.com/content/v1/66390be3819f246996c5d979/1739395155574-G7JCT7J4FFQHIZBRIP2J/unsplash-image-8manzosDSGM.jpg Blog - Constipation - Make it stand out The good news is that there are many things you can do to help! One of those things is to increase your fibre through your diet; fibre can help your bowels by absorbing water into your bowel and helping it to pass easier. A lot of people don’t eat enough fibre in the UK; the daily recommendations are 25-30g Fibre a day; but most people only manage 18g. So lets break it down: there are 2 types of fibre which can help with constipation; Soluble and Insoluble Insoluble fibre which helps to provide bulk to the stool and is often called ‘roughage’. It is found in foods such as wheat bran, vegetables and whole grains. Soluble fibre dissolves in water and helps slow down how the food goes through our body, which means it gives us energy for longer. This fibre is found in: • oats, barley or rye • fruits such as apples, pears, blueberries and citrus fruit • vegetables such as broccoli, cauliflower, cabbage, sweet potatoes, avocado and onions • seeds and nuts, such as pumpkin and sunflower seeds and most nuts • flaxseed, linseed and chia seeds. Increased fibre intakes can reduce your risk of heart disease, stroke, T2DM and lowers the risk of bowel cancer. Tips to eat more fibre; Aim to get fibre from different foods to help you have a balanced diet. You can do this by swapping some of the food you usually eat to foods with more fibre. Some simple swaps could be: 1. Swap to a high fibre breakfast cereal such as oats, bran flakes and full fibre wholewheat or whole grain biscuits 2. Choose high fibre snacks such as a portion of fruit, a handful of nuts, biscuits/crackers/vegetable sticks with dips 3. Choose whole grain or high fibre bread 4. Swap to wholegrain carbohydrates such as wholewheat pasta, brown rice, wholewheat noodles and wholewheat or seeded bread. 5. Add beans, pulses and seeds to your main meals such as minced meat dishes, curries or salads. 6. Aim for at least one third, but try for one half, of your plate to be made up of vegetables and/or salad. 7. Add one tablespoon of linseed/Flaxseed into cereals, smoothies, yoghurts or soups and increase fluid intakes alongside this. It is very important to increase your fluid alongside increasing your fibre; this helps soften your stool and allows it to pass easier. Most people need ~8-10 glasses of fluid a day. 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