Unlocking the Importance of Fibre in Your Diet.

Fibre is a form of carbohydrate that is obtained naturally from plants or extracted and added to products as isolated fibre. Even though it cannot be digested, it is a crucial nutrient for your gut, microbes, and overall health and well-being. Shockingly, around 83% of Australians do not consume enough fibre on a daily basis. Most of us need to increase our fibre intake by at least 30% to achieve the recommended amount.

 Types of Fibre

There are two types of fibre: soluble and insoluble. Insoluble fibres do not dissolve in water and add bulk to the contents of your digestive tract. They help keep your bowels moving regularly and can relieve constipation. You can find these types of fibre in whole-grain bread, cereals, fruits and vegetables (including their skins), nuts, and seeds.

Soluble fibre is a type of dietary fibre that dissolves in water. It can form a thick gel-like substance in your digestive tract, which can help slow down the passage of food through your digestive system. These dissolvable fibres have several health benefits, including improved blood glucose levels and reduced cholesterol levels by collecting fatty deposits as they move through the intestines. Some common food sources of soluble fibre include oats, legumes, barley, flaxseeds, psyllium, dried beans, peas, soy, fruits, and vegetables.

Prebiotics are a special type of molecules that resist digestion and ferment in the large intestine. These molecules stimulate the growth of beneficial bacteria in the gut and improve overall gut health. You can find prebiotics in various foods such as bananas, oats, wheat, barley, garlic, flaxseeds, legumes, and green vegetables. One prebiotic type is resistant starch, and it is found in foods like lentils, peas, beans, oats, barley, cashews, green bananas, cooked and cooled potatoes, and al dente pasta and rice. Resistant starch is similar to fibre and is not digested in the small intestine. Instead, it moves to the large intestine, where it ferments and promotes the growth of good bacteria.

 Benefits of Fibre

• Gut Health

Fibre adds bulk to stool, which makes it easier to pass through the digestive system. While this helps promote regular bowel movements, it will also help with constipation and reduce your risk of gastrointestinal issues as the toxins are being moved along and not sitting in your digestive tract for longer than they need to. It can also prevent your chances of diverticulosis. The good bacteria that are in your gut feed off the fibre, which helps them flourish. This then produces short-chain fatty acids that help lower inflammation, improve the integrity of your gut lining, and stimulate the growth of your bacteria. Research has shown that a diet low in fibre can lead to gut bacteria eating the mucosal layer of your gut lining because it needs food. This leads to a leaky gut, which means your gut barrier that prevents toxins and undigested foods has been compromised, causing digestive problems to occur. Fibre can also reduce the risk of colon cancer.

• Cardiovascular and bowel health

Fibre has been shown to affect cardiovascular and bowel health positively. Soluble fibre intake can help lower cholesterol and blood glucose levels. These fibres bind and hold the end products of the cholesterol metabolism and sweep them out in your stool. This lowers your LDL (bad) cholesterol, reduces heart disease, and can lower your blood pressure levels. Soluble fibres can also slow down the absorption of glucose during digestion into the bloodstream, thus helping regulate blood sugar levels, which is important for those with diabetes or those at risk of developing the condition.  Insoluble fibre has been shown to decrease digestive transit time by reducing the risk of constipation, diverticulosis and colon cancer.

• Natural Detox

Consuming fibre, especially soluble fibre, helps to cleanse and eliminate toxins from your digestive system. The soluble fibre absorbs and removes harmful substances that our bodies do not require, such as unhealthy fats, excess toxins, and excess estrogen. This way, the body does not reabsorb these harmful substances, and it acts as a natural detox for the body.

• Weight Management

 Foods that contain fibre are often more filling and help satisfy your appetite, making you feel fuller for less without the extensive energy intake. Certain types of fibre can absorb water and expand in your digestive tract, which gives you the feeling of fullness, thus meaning you are probably likely to eat or overeat. Fibre also slows down digestion and helps with better absorption of nutrients, stabilising your blood sugar levels and preventing that high spike and crash in energy.

How much do you need each day?

 The Australian Dietary Guidelines recommend 25-30 grams each day. To give you an example of this, here is a list of foods (per 100grams)

• Oats: 10.3g

• Wholegrain bread: 7-8g

• Wholegrain pasta: 6g

• Brown rice: 2g

• Sweet Potato: 3g

• Lentils: 5g

• Almonds: 11.2g

• Flaxseeds: 22g

Variety for fibre or any food group really is important. I talked a lot about food diversity and the importance of having a diverse range of fibres in your diet. The more types of fibres we have, the more diverse the bacteria in our gut will be. When increasing your fibre intake, you must do this slowly and space it throughout the day. You may also experience some additional gas, bloating or bowel movements. This change is normal, although not ideal for those struggling with gut issues, but it will settle. (if it continues, you need to see a health practitioner). The reason is that your gastrointestinal tract needs time to adapt to the changes in stool bulk and the increase in bacterial breakdown, which results in gas production in the large intestine. Fibre and hydration go together, so ensure you stay hydrated throughout the day. Remember, you must eat enough fibre over time to consistently see the benefits.

Easy ways to add fibre into your daily diet

 Consider these simple ways if you struggle to add fibre to your diet.

• Switch to whole grain/ wholemeal bread, rice and pasta instead of the white varieties.

• Snack on fruits, nuts, seeds or wholemeal crackers

• Snack on Veggies sticks with Hummus

• Add some sweet potato to your salad or dinner at night.

• Add legumes to your dinner, like spaghetti

• Include vegetables in your dinner each night

• Sprinkle bran or psyllium hush on your yoghurt or muesli

Need help?

If you need expert help and advice, then here are some ways I can provide that for you:
1. Check out my free guide to Revitalise Your Gut: Your Guide to Healing Your Gut. Click on the link here.
2. Follow me on Instagram for more tips @wellness.by.nutrition
3. Book a free discovery call to discuss what might be holding you back from breaking free from your gut health symptoms and how I can help.

Disclaimer: The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.