Let’s talk the F word
No, I’m not about to add a bunch of expletives to my blog. Rather, I’d like to talk ‘Fibre’ – and in particular why fibre is important for our health, and how to incorporate more of it into your daily diet.
For those of you who know me well, you will be aware of my healthy fascination with poo! The waste products that our bodies produce can speak volumes about our health. Small amounts of stinky wee indicate dehydration. Struggling to poo may be a strong indication of constipation. Neither of these shout rude health.
Today’s blog focuses on the benefits of fibre for creating lasting health.
Fibre helps to keep our gut microbiome healthy, removes waste from the body, and helps us maintain a healthy weight.
Not only that, when you regularly get enough fibre in your diet, it can help lower your risk of diabetes, heart disease, stroke and all types of cancer.
We should definitely pay attention to our fibre intake.
What is fibre?
Fibre is an indigestible carbohydrate. Unlike other nutrients, fibre passes through the digestive tract relatively undigested. Fibre is only found in plant-based foods. Animal products (i.e., fish, chicken, meats, dairy, etc.) do not contain fibre.
There are two types of fibre found in plants: soluble and insoluble. As a general rule, soluble fibre is found inside the plant and insoluble fibre is found on the outside.
For example, the skin of an apple is insoluble fibre, and the flesh is soluble.
Most fibre-rich foods are made up of both types, but our bodies use them differently.
Soluble fibre
Soluble fibre dissolves in water and other bodily fluids. As it moves through your digestive tract, it absorbs water and creates a gel-like substance. Once it gets to the colon, it’s fermented by bacteria. This process helps produce short chain fatty acids which improve overall gut health and provide fuel for your gut cells.
The role of soluble fibre includes:
- Stabilizing blood glucose levels
- Lowering LDL and total blood cholesterol
- Increasing fullness and delaying hunger
- Improving gut health and immunity
Insoluble fibre
Insoluble fibre does not dissolve in water, but absorbs it, helping to form softer, bulkier stools and improve elimination.
While insoluble fibre is not fermented by bacteria in the colon, it still has positive effects on gut health. It helps reduce your risk for constipation, haemorrhoids, diverticular disease, and some forms of colorectal cancer.
How much fibre should you eat?
According to the Academy of Nutrition and Dietetics, the recommended intake for dietary fibre in a 2000 calorie diet is 25 grams per day for adult females and 38 grams per day for adult males. That said, some people can easily handle higher intake, while others may have health conditions requiring less.
Using an app like MyFitnessPal, you can track your daily fibre intake. This not only helps you determine your average intake, but you can also see which of your favourite foods is highest in fibre. Once you know this, you can make sure to add them to each meal. If you notice you’re not getting in enough fibre, start adding it in slowly and work your way up. Too much fibre too fast can cause gas, pain and bloating. To prevent constipation, be sure to drink enough water each day, especially when adding more fibre to your diet.
Food sources of fibre
SOLUBLE FIBRE
- Most beans
- Chia seed
- Flaxseed
- Hemp seed
- Brussel sprouts
- Avocado
- Sweet potato
- Broccoli
- Berries
- Pears
- Figs
- Dried fruit
- Apples
- Oats
- Barley
INSOLUBLE FIBRE
- Bran cereals
- Fruits with seeds and edible skin (like berries, apples, etc)
- Beans and lentils
- Corn
- Green peas
- Okra
- Spinach and other leafy greens
- Most whole grains
Ideas for incorporating fibre into your diet
Getting your daily intake of fibre isn’t all that hard if you spend some time meal planning.
Getting in a serving of fibre with each meal is easy when you focus on high-fibre, nutrient-dense carbohydrates.
- Eat fruits and vegetables with their skins on (eat your potato skin!).
- Add beans to your salad.
- Sprinkle seeds like hemp or flax onto salads or stir into soups.
- Add chia seeds to smoothies or overnight oats
- Replace pasta with whole-wheat or bean-based versions.
- Choose breads, rolls and wraps that have at least 5 grams of fibre per serving.
- Bake with high-fibre flours (chickpea, buckwheat, barley and coconut).
The ‘Bottom’ Line
Getting enough fibre in your diet has been linked to lower rates of obesity, heart disease, stroke, diabetes, and all cancers. A diet rich in vegetables, nuts, seeds, legumes and whole grains is naturally high in fibre. Adopting a high-fibre diet can also help manage weight by keeping you full between meals, reducing cravings and curbing appetite.
