Fibre: What You Need to Know to Optimise Your Gut Health
by Cassie Barnard, RD
We all know fibre is good for us but what does it actually do and…. What actually is it? The simple truth can be found below but take it from us – it really is the sh*t!
Cassie Barnard, Registered Dietitian and Gut Health Specialist spills the beans on how this secret weapon regulates your gut, prevents chronic disease and keeps that fabulous body of yours flowing (but not excessively!).
What is fibre?
Dietary fibre is the non digestible part of plants that enters the large bowel where it is fermented and broken down by gut bacteria.
Fibre is essential for the normal functioning of the gut and research over the last 30 years has demonstrated that foods rich in fibre help prevent and manage a variety of chronic diseases.
There are two different types of fibre: soluble fibre and insoluble fibre.
Soluble fibre creates a gel-like consistency when consumed, promoting satiety and feelings of fullness. Soluble fibres include pectin (found in fruits, vegetables, legumes oats and barley), inulin, psyllium and agar.
Insoluble fibre is the “roughage” which helps to keep our bowels regular. Insoluble fibre is found in all wholegrain products, vegetables, nuts and seeds.
TOP TIP Consuming the skin of fruits and vegetables increases your fibre intake.
How much fibre do I need?
Shockingly, the average UK adult consumes 18g of fibre per day; 12g below the recommended intake of 30g per day [1]. That’s nearly only half of the recommendation! It’s no wonder we often see clients complain of constipation in our clinic.
TOP TIP When reading nutrition labels, it is important to take a look at the per 100g column and aim for at least 3g of fibre per 100g. This is a good indicator that you will get sufficient fibre from the product.
Health benefits of dietary fibre
Adequate intake of regular dietary fibre is related to a reduced risk of an array of chronic conditions including bowel cancer and type 2 diabetes.
Increased whole grain consumption has especially been shown to facilitate disease prevention, particularly associated with a lower cardiovascular disease mortality rate [2].
Even more reason to prioritise whole grain, fibre-rich carbohydrates!
Conversely, research suggests commercial baked goods and fast foods, which are typically lower in fibre, have been associated with a greater risk of depression [3].
Along with the many physical and mental health benefits, some fermentable fibres have been shown to function as prebiotics. Not to be confused with the popularised probiotics!
Prebiotics promote the colonic growth and/ or activity of health-promoting bacteria that live in our gut. Prebiotics typically stimulate the growth and activity of lactobacilli and bifidobacterial, which may play a role in maintaining a healthy immune system, contributing to short chain fatty acid production and inhibiting the growth of pathogenic (disease causing) bacteria.
Therefore, we know that fibre and prebiotics have been shown to nourish the rich community of bugs that live in out gut. Of the 1,000 different bacteria, we know that each one of us has approximately 100-150 of these bacteria at any one time.
How can I support my unique and thriving gut?
Given we all have unique individual needs, what seems to matter the most when supporting a healthy gut is to eat a wide range of fibre-rich foods to support this wide range of friendly gut bacteria. One of our mantras at Embody Health London is ‘variety is key!’ and we cannot stress it enough!
We suggest aiming for 35 different plant-based foods each week. You may be thinking – woah, how in the world will I reach this!?
Do not fret! The best way to start is by counting how many you are currently consuming each week. Aim to include one new plant variety each week. Make it something to look forward to! Perhaps trying a vegetable with a different colour palate that you are used to? Different texture? Or it can be as simple as mixing up the lettuce base you use for your salad.
TOP TIP Herbs and spices count in your total 35!
Tips to increase fibre intake
Sprinkle linseeds or psyllium husk on your yoghurt
Choose nuts, seeds and fruit for snacks
Add beans and pulses to your meals
Aim for at least 5 portions of vegetables and fruit every day
Choose wholegrain carbohydrates over white
Pick high fibre breakfast cereal (aim for 6g per 100g)
Experiment with different herbs and spices
Add vegetables to classic dishes such as curries and spaghetti bolognaise
Include oats in your diet in the form of porridge, or choose a low-sugar oat bar
Recommendations
If you are aiming to increase your fibre intake it is important to do so slowly. As your gut adjusts to a higher intake of fibre you may experience gastrointestinal symptoms such as gas or bloating. It is also important to drink plenty of fluids, aim for at least 8 cups of water per day to accommodate fibre increase.
TOP TIP Slow changes are the most helpful as they are often sustainable and realistic!
*This blog is intended for information purposes only and should not replace medical advice. Please seek advice from a Registered Dietitian or Nutritionist for individual dietary advice.
About the author:
Cassie Barnard is a Monash University Trained IBS and FODMAP Dietitian and Gut Health specialist.
Cassie is one half of the dynamic duo at Embody Health London, a Women’s Health Nutrition Clinic specialising in Eating Disorders, Body Image, Irritable Bowel Syndrome (IBS) and Disordered Eating.
Embody Health London help women boost their confidence and wellbeing through nurturing their gut and finding food and body freedom. Learn more at www.embodyhealthlondon.com
References
[1] Gill, S., Ozerianskaya, N., Mckenzie, Y. British Dietitian Association: Fibre food fact sheet. 2019. www.bda.uk.com/foodfacts
[2] Pereira, M., O’Reilly E., Augustsson, K. (2004) Dietary Fibre and Risk of Coronary Heart Disease. Intern Me. 164(4): 370-376
[3] Slavin JL. Position of the American Dietary Association: health implications of dietary fibre. J Am Diet Assoc. 2008; 108:1716-31