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If you've heard about fibre but aren't sure if you're getting enough of it, you're not alone with research suggesting most Australians aren’t getting enough from their diet.
Fibre is a special type of carbohydrate that cannot be digested by the body and is found only in plant-based foods like fruits, vegetables, whole grains, and nuts. There are two types of fibre: soluble and insoluble, both of which are essential in supporting overall health.
What is soluble fibre?
Soluble fibre is a type of fibre that dissolves in water and forms a gel-like substance. This gel-like substance slows down the digestion process, which helps regulate blood sugar levels and control weight by making you feel full for longer periods of time. In addition, soluble fibre has been linked to a reduced risk of heart disease, as it helps to lower cholesterol levels in the blood.
What is insoluble fibre?
Insoluble fibre, on the other hand, adds bulk to your stool and helps move food through your digestive system more quickly. This can be especially helpful for people who struggle with constipation or other digestive issues. Insoluble fibre also helps to prevent the development of colon cancer by keeping the digestive tract healthy and clean.
What are the health benefits of fibre?
Fibre has a wide range of health benefits, many of which are related to digestive health. The main health benefits of fibre include:
Prevents constipation via promoting regular bowel movements
Lower cholesterol levels, reducing the risk of heart disease
Studies have also shown that consuming fibre is linked to a reduced risk of certain types of cancer, including colon cancer.
Improves gut health by promoting the growth of healthy gut bacteria, which can boost the immune system and reduce inflammation.
Controls blood sugar levels (helpful for people with diabetes)
Supports weight control by reducing overall calorie intake and providing a feeling of fullness for longer periods of time
How much fibre should be consumed?
Research shows that many Australians are not consuming enough dietary fibre. On average, most Australians consume 20-25g of fibre daily, while the RDI (recommended daily intake) is 30g for men and 25g for women.
Tips for getting enough fibre
Choose whole-grain bread, pasta, and cereal instead of their white alternatives. Not only are whole-grain products higher in fibre, but they are also richer in vitamins, minerals, and other important nutrients.
Aim to eat at least five servings of fruits and vegetables every day. Fruits and vegetables are some of the best sources of fibre and are also packed with other important nutrients.
Add legumes, nuts, and seeds to your meals whenever possible. Legumes, nuts, and seeds are all great sources of fibre and provide healthy fats, protein, and other essential nutrients.
Choose healthy snacks that are high in fibre, such as fresh fruits, vegetables, and nuts. These snacks are not only high in fibre, but they are also low in calories and packed with other important nutrients. One of our go-to snacks is hummus and carrots!
Use food labels to guide your choices and look for products that are high in fibre. Many packaged foods, such as breakfast cereals and snack bars, now advertise their fibre content on the label.
Fibre is an essential nutrient for maintaining good health. By incorporating more fibre-rich foods into your diet, you can enjoy numerous health benefits, including better digestive health, lower cholesterol levels, improved gut health, and improved blood sugar control.
If you need personalised help with your digestive system, book a consultation with me.