How to make friends with fibre
If there is one dietary recommendation you hear from almost every health expert out there, it’s ‘eat more fibre-rich foods’. But do you know why fibre is so beneficial for your wellbeing?
If not, you’re not alone. When it comes to fibre, there is a lot of emerging research on its benefits, especially in terms of gut health. So if you’re feeling unsure about why fibre needs to be one of the cornerstones of your diet, let’s take a closer look at this macronutrient.
What is fibre?
Dietary fibre is a type of carbohydrate. But unlike complex carbohydrates and simple carbohydrates, the human body cannot break down the cell walls of fibre. And as a result, you don’t digest it.
There are two major types of fibre:
Soluble fibre – this one can dissolve in water, and forms a gel-like substance
Insoluble fibre – this does not dissolve in water, and instead remains solid
Both types offer specific advantages when it comes to your health. So you want to make sure that you’re getting a good intake of both forms.
Most fibre is found in plant-based foods, as well as being added as a supplement to fortified foods. You can also get fibre using a supplement form if your diet is inadequate or if you’re unable to eat it in dietary form.
What are the health benefits of fibre?
This could be an entire article in itself, so I will try to keep it brief! Fibre has both direct and indirect impacts on your health, and each form of fibre has its own strengths. As an overview of why you want to eat enough fibre:
Reduction of high cholesterol levels
Slowed absorption of glucose into the body, balancing blood sugars
Added bulk to bowel movements, which reduces constipation
Increased satiety (fullness) after eating, helping to manage appetite and body composition
Acting as fuel for good microbes in the digestive tract, which supports a host of mechanisms in the body (including reducing inflammation, immune function, supporting mental wellbeing and balancing autoimmunity)
Increased excretion of toxins from the body by binding to them and carrying out via bowel movements
As you can see, almost every system in the body can benefit from a healthy intake of fibre!
How much fibre is enough?
This can depend on your health goals and whether you have any underlying conditions to consider. The standard recommended intake is 30g per day, although health practitioners may encourage you to shoot for 40 or even 50g per day.
Just keep in mind: there is too much of a good thing, including fibre! This includes in the short term, as well as long-term. If you increase your fibre intake suddenly, you may suffer the consequences of bloating, gas and constipation. Small increases over a period of time is much gentler on your body.
Excess fibre intake overall can also cause issues. For example, it may mean that you don’t absorb as many minerals from your food and develop deficiencies. It can also lead to dehydration, as fibre pulls water into the digestive tract.
What if I don’t eat enough fibre?
While it might seem like a small thing, this can actually increase your risk of many health concerns. It’s also linked to many chronic health conditions! Some of the results of too little fibre can include:
Gut dysbiosis (imbalance in gut microbes)
Constipation and bloating
Blood sugar dysregulation and fluctuating energy levels
Increased cholesterol levels and higher risk of heart disease
Low satiety and resulting weight gain
How can I get more fibre into my diet?
Now that you understand why fibre is an obvious addition to your diet, let’s look at practical ways to increase your intake.
The good news is that it can be quite simple to do – the more plant foods you consume, the higher your fibre intake will be. But in case you’re concerned about getting a good mix of fibre types, here are some dietary sources of both fibre types.
Soluble fibre:
Oats
Fruits such as apple, orange, pear, citrus fruit and berries
Vegetables including carrots, sweet potatoes and cruciferous veggies
Legumes, particularly peas, beans and lentils
Psyllium
Insoluble fibre:
Wholegrains including brown rice, oats and buckwheat
Vegetables such as cauliflower, green leafy vegetables and root vegetables
Nuts and seeds
Fruit skins e.g. apple, kiwifruit and pear