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The benefits of fibre
Fibre is best known for its ability to promote bowel regularity, however, it is an often overlooked macronutrient for overall health. Whilst the immediate benefits of fibre are most often felt in digestion, fibre plays a greater role in supporting health conditions beyond the gastrointestinal tract.
Some of the benefits of a fibre rich diet include: increased satiety, improved blood sugar regulation, weight control, reduced cholesterol, rich microbial diversity and increased short chain fatty acid production (an anti-inflammatory by-product of fibre metabolism).
Furthermore, higher intakes of fibre have been associated with lower risk or major chronic diseases such as cardiovascular disease, type-2 diabetes mellitus, stroke, colorectal cancer and diverticular disease. (Mckeown)
The positive health impacts of fibre can be attributed to the different types of fibre consumed. Soluble fibres, such as those found in oats and chia seeds, may reduce cholesterol and regulate blood sugar, whereas insoluble fibres such as those found in brans and green leafy vegetables, may assist with bulking stools and promoting regularity. (McKeown) A combination of both soluble and insoluble fibres are required for maximal health benefits.
How much do we need?
The Australian government recommends a daily intake of 30g per day for adult men and 25g per day for adult women, (Aus Gov) however these amounts are conservative for disease prevention.
Fibre intakes greater than 30g per day may result in greater health benefits (Mckeown), and every additional 7g of fibre intake (the amount found in a 100g serve of lentils) can reduce the risk of CVD by 9% (Lockyer).
Are we getting enough?
The standard Australian diet is low in fibre. Data shows that the median fibre intake for adults was 20.7g per day, and that only 28.2% of adults met the adequate intake and less than 20% met the suggested dietary target. (Fayet-Moore)
Fibre intake may be decreasing due to increased processing and refining of grains, and consumption of processed foods. Furthermore, discretionary food intake is inversely associated with high fibre fruit and vegetable intake in Australia. (Fayet-Moore)
How can we increase our fibre intake?
Fibre is found in all plant foods, meaning, vegetables, fruits, wholegrains, beans, legumes, nuts and seeds are good sources of fibre. Contrarily, animal products do not contain any fibre. Therefore, it is important to be cognisant of including fibre rich foods when consuming an animal based meals.
Fibre rich foods to include green leafy vegetables, beans, legumes, wholegrains, pears, broccoli, asparagus, berries and apples, amongst all other plant sources of food.
In some instances, a fibre supplement may be beneficial to elicit a therapeutic effect, such as to ease constipation or to reduce elevated cholesterol. Fibre supplements exist in both soluble and insoluble forms and can target individual health concerns. For example, partially hydrolysed guar gum (PHGG) is an insoluble fibre which may increase satiety and relieve constipation.
Tips to increase your fibre intake:
- Choose fibre rich snacks such as fruits and wholegrains
- Swap an animal protein for a plant protein such as lentils, beans or organic tofu
- Make sure each meal contains an open handful of fibre rich foods
- Choose wholegrains instead of refined grains (e.g. Wholemeal bread instead of white bread)
What does a day of adequate fibre look like?
Most people aren’t able to judge how much fibre is in their diet by simply looking at their meals, therefore the practicality of knowing how much fibre we are consuming can be challenging.
A sample day of meals with approx. 38 grams of fibre is as follows:
Breakfast: Oatmeal with berries (approx. 9.4g)
Morning snack: 1 pear and handful of almonds (approx. 6.9g)
Lunch: Bean salad (approx. 8.1g)
Afternoon snack: 1 banana and handful of walnuts (approx. 4.1g)
Dinner: Fish and vegetables (approx. 9.5g)
References:
