Fibre
Dietary fibre is a superstar nutrient for gut health. It helps diversify the gut bugs, protect gut lining and enhance immunity. It is also key in lowering the incidence of chronic diseases such as cardiovascular disease, type-2 diabetes, various cancers, kidney diseases, obesity, and inflammation. Some of the healthiest communities in the world also eat the greatest amount of fibre. How can broccoli, fruit, nuts, seeds, and whole grains be answerable to so many claims?
By definition, dietary fibre is edible plant materials that aren’t digested by enzymes in your stomach and upper digestive tract. They resist digestion in the stomach and small intestines, remaining mostly intact until arriving in the large intestines where they increase bulk to stools and feed the hungry gut bugs that make up your microbiome. The human intestinal tract is home to trillions (yep… trillions) of bacteria, some good (commensal) and some bad (pathogenic). We need a balance. If pathogenic microbiota takes hold, this can lead to inflammation, weakened and impaired intestinal lining, leading to compromised digestion and absorption of nutrients.
Symptoms of not enough fibre can include
bloating
stomach pain
slow food transit time
constipation
irregular bowel motions
tired and sluggish
hunger soon after eating
There are three types of fibre: Soluble, Insoluble and Resistant Starch. We need all of them.
Soluble Fibre
Soluble fibre absorbs water and turns into a gel during digestion. The gel helps slow digestion, allowing for greater absorption of essential nutrients helping to keep you feeling fuller for longer. (1)
It has also been shown to lower cholesterol by stimulating bile acid secretion and stabilises blood sugar levels by slowing down the release of sugars during digestion (2, 3). Found in fleshy parts of fruit and vegetables, legumes, oats, and psyllium husk.
Insoluble Fibre
Doesn’t dissolve in water, instead absorbs it, helping to soften poo and aiding in regular number 2’s. Because of the regular clearing out, insoluble fibre helps to keep your bowel environment healthy and smiling. Found in whole grains, nuts, green beans, seeds, foods with skins (don’t peel your fruits and veg), husks and peels, cauliflower, celery and zucchini.
Resistant Starch
This acts like a soluble, fermented fibre. It promotes the growth of beneficial bacteria in the colon (lower intestines) by providing nutrients and food for them. Fermentation of resistant starches leads to the production of short-chain fatty acids which is a major energy source for the epithelial cells that line your large intestines (remember, this is where most of your neurotransmitters are made are more than 70% of your immune system is). Found in cooked and cooled potatoes and rice and legumes.
Luckily they often come, nicely packaged up as nature intended, in whole pieces of fruit, or whole grains.
How to get enough.
The suggested dietary target for fibre to reduce the risk of chronic disease is 28g for women and 38g for men. It’s pretty easy to make sure you reach these targets by;
diversifying your fibres. Mix them up and try and eat all the colours of the rainbow.
add in chia seeds, flax seeds and psyllium husk to salads or smoothies.
eat leftover roast potatoes and rice for lunch. Just make sure your rice isn’t more than 2 days old.
eat whole grains, not processed or refined grains.
eat 2 cups of fruit and veg every day.
If you need help making sure you’re on the right track, click on the button below to book an appointment.
