After cancer treatment, many people struggle with digestion, constipation, bloating, or changes in bowel habits. Knowing how to increase fibre after cancer treatment safely can feel confusing—especially if your gut feels more sensitive than it used to. Fibre plays an important role in gut health, but it needs to be introduced gently and in a way that supports recovery, not worsens symptoms. Want help putting this into practice? Download my free 7-day meal plan packed with fibre-rich, gut-friendly recipes to support you after cancer treatment.
Why fibre matters after cancer treatment
Fibre is a type of carbohydrate found in plant-based foods that isn’t fully broken down in the body. After cancer treatment, fibre can help:
- Support a healthy gut microbiome
- Reduce constipation and irregular bowels
- Help lower gut inflammation
- Support long-term bowel health
Current guidelines recommend around 30g of fibre per day, but after cancer treatment this may need to be built up gradually and personalised to your symptoms.
How to increase fibre after cancer treatment using everyday foods
Fruits and vegetables
Having 5 portions of fruit and vegetables a day is a great way of adding some fibre to your diet. Try to choose a variety of different types of fruits and vegetables over the week- look for different colours which will provide a range of vitamins across the week to support gut and overall health.
Remember a portion is:
- 150mls of fruit, vegetable juice or smoothies but this only counts as one as even if you drink more than 1 glass
- 1 large fruit (apple, banana or pear)
- 1⁄2 avocado or grapefruit
- 2 smaller fruits (satsumas or plums)
- Handful grapes
- 2 handful blueberries or raspberries
- 1 heaped tablespoon dried fruit (cranberries or sultanas etc)
- 3 heaped tablespoon fruit salad (fresh/tinned in natural juice)
Tip: Whole fruits and vegetables (rather than juices) contain more fibre. Keeping the skin on where tolerated boosts fibre and reduces prep time!
Whole-grain cereals
Whole-grain foods such as:
- Oats
- Whole-grain bread
- Brown rice
- Whole-wheat pasta
…contain more fibre and help you feel fuller for longer.
If your gut is sensitive, try mixing white and whole-grain options at first and increase gradually.
Beans, pulses and legumes
Beans and pulses are excellent fibre sources and also provide protein—helpful during recovery.
Try:
- Adding lentils or split peas to soups and stews
- Mixing beans into meat-based dishes
- Using chickpea (gram) flour for pancakes or flatbreads
Start with small amounts and build up slowly to reduce bloating.
Nuts and seeds
Most nuts and seeds contain fibre and healthy fats.
Easy ways to include them:
Adding flaxseed or chia seeds to yoghurt or porridge
Nut butters on toast or crackers
A small handful of nuts as a snack
Top tips for increasing fibre gently
Listen to your gut and adjust based on symptoms
Increase fibre slowly, one change at a time
Aim for half your plate to be vegetables or pulses
Drink plenty of fluids—fibre needs fluid to work effectively
Fibre for cancer prevention
WCRF (World Cancer Research Fund) recommends a diet rich in wholegrains, vegetables, fruit and pulses (legumes) helps to prevent against some cancers and weight gain. So after cancer treatment (if you are able to) it is a good idea to aim for 30g of fibre in your diet. If you have been advised to reduce the fibre in your diet due to bowel cancer surgery or treatment this advice will need to be adapted. So seek advice from your medical team.
Important note
If you have had bowel cancer and trying to get back to a ‘normal diet’ you may be worried about increasing your fibre intake. Or if you’ve been advised by your medical team to reduce fibre, or if you’re struggling with appetite, weight loss, or ongoing gut symptoms, personalised advice is essential.
If you’d like tailored support on how to increase fibre after cancer treatment in a way that suits your body and symptoms, feel free to send me a message for personalised advice
