In a world full of highly processed food fibre often gets forgotten. Like carbohydrates, fats and protein fibre is crucial to good health and should be part of our diet on a daily basis. Sadly most Australians are missing the mark when it comes to consuming enough fibre and therefore miss out on all the benefits. Let’s look at why fibre is so important and discuss the recommendations for daily intake.
What is Fibre?
Dietary fibre is considered to be mainly carbohydrate and is found in plant based foods such as fruit, vegetables, whole grains, nuts, seeds and legumes. Fibre is the indigestible parts of these foods which pass somewhat unchanged through the stomach and intestines helping us to maintain a healthy digestive system. There are multiple types of fibre which can be broadly categorised as soluble fibre, insoluble fibre and resistant starch. Soluble fibre is dissolved in water when it reaches the stomach and is then metabolised by the good bacteria in our gut. Soluble fibre transforms into a gel like substance which helps to slow the emptying process of the stomach. Insoluble fibre does not dissolve in water, rather it remains mostly intact as it it passes through the digestive system. This adds bulk to the stool which helps to support regular bowel movements. Resistant starch is not traditionally considered to be fibre; it does however play a similar role to fibre and helps to maintain good gut health. Most of the starch we eat is thoroughly digested in the upper gut so it can be used for energy. Resistant starch on the other hand resists digestion and passes through to the large intestine where it fuels the production of good bacteria (microbiome) in the gut and promotes good bowel health.
Why is Fibre Important?
Fibre is most commonly known for its role in regulating bowel movements and maintaining good bowel health. Fibre can help relieve constipation by adding weight and size to the stool. It also softens the stool making it easier to pass. If your stool is loose and watery fibre will absorb the water and add bulk which will solidify the stool. Diets high in fibre reduce the risk of haemorrhoids, diverticular disease and colorectal cancer. Fibre also helps to slow down the absorption of sugar from the small intestine which reduces insulin spikes and stabilises blood glucose levels. This is important for people who suffer from diabetes or can reduce your risk of developing diabetes. Soluble fibre prevents the breakdown and digestion of dietary cholesterol which as a result lowers levels of low density lipoprotein (bad cholesterol) in the bloodstream. Fibre can also assist in weight loss and maintenance. Not only does a soluble fibre block fat from being digested and absorbed but all dietary fibre typically has a low energy density and digests slowly which improves and prolongs satiety. These benefits improve overall health and lower risk of diseases such as obesity, diabetes, metabolic syndrome, cancer and cardiovascular disease.
How Much Fibre Should I Eat?
It is recommended that women over 18 years should consume 25g of fibre each day (males 30g per day). Importantly your total daily intake needs to be made up of a combination of both soluble and insoluble fibre. Soluble fibre can be found in fruits, vegetables, oats, barley and legumes. Insoluble fibre is found in whole grain breads and cereals, nuts, seeds, wheat bran and in the skin of fruits and vegetables. Whilst it’s uncommon for people to consume too much fibre it is important to note that increasing your fibre intake to quickly or regularly consuming too much fibre can cause bloating or gas. Fibre must also be accompanied by adequate water consumption otherwise discomfort and constipation can become and issue.
Fibre is important to good health and should be included in a balanced diet. If you struggle to meet your recommended daily intake try gradually adding some fibre rich foods to your diet so that the natural bacteria in your gut have time to adapt.
xx Tara
Do you eat enough fibre? Let me know in the comments section below.
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