June 27, 2024
Fibre: The Neglected Nutrient
Dietary fibre, a crucial yet often overlooked nutrient, is key to maintaining our overall health and well-being. Its numerous and significant benefits range from improved digestion and weight management to a reduced risk of chronic diseases. By understanding these benefits, we can feel empowered to make the necessary changes in our diet to ensure we're getting the recommended daily amount of this essential nutrient.
What is Fibre?
Fibre, also known as roughage, is a carbohydrate that the body cannot digest. Unlike other carbohydrates that are broken down into sugar molecules, fibre passes through the body undigested. It helps regulate the body's use of sugars, keeping hunger and blood sugar in check.
Fibre is unique because it travels through the digestive system relatively intact, providing numerous health benefits. It’s found in plant-based foods such as fruits, vegetables, whole grains, and legumes. These foods provide fibre, essential vitamins, minerals, and antioxidants.
There are two main types of fibre: soluble and insoluble (more on that below). Incorporating both types of fibre into your diet is essential for overall health. A balanced fibre intake can help prevent various health issues, including constipation, heart disease, and diabetes. Understanding fibre and its role can help you make healthier food choices.
Types of dietary fibre
Soluble fibre dissolves in water to form a gel-like substance, while insoluble fibre adds bulk to the stool and aids in bowel movements.
Dietary fibre can be divided into two main categories: soluble and insoluble. Most plant-based foods contain both; each type has distinct health benefits and plays a different role in the body[4].
Consuming a variety of fibre-rich foods ensures an adequate intake of both types, promoting optimal digestive health and overall well-being[5]
Soluble Fibre
Quick Summary
Dissolves in water to form a gel-like substance.
It can help lower blood cholesterol and glucose levels.
It feeds the beneficial bacteria in the gut.
Good sources of soluble fibre include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Soluble fibre is particularly beneficial for heart health. It can help lower total blood cholesterol levels by reducing low-density lipoprotein (LDL) or bad cholesterol. This type of fibre also helps regulate blood sugar levels, making it beneficial for people with diabetes.[10][11][12]
Another advantage of soluble fibre is its role in weight management. Foods high in soluble fibre tend to be more filling, which can help you feel full longer and reduce overall calorie intake. This can be particularly helpful for those looking to lose weight or maintain a healthy weight.
Soluble fibre also supports gut health by acting as a prebiotic. It feeds the beneficial bacteria in the gut, promoting a healthy gut microbiome.[13] A balanced gut microbiome is crucial for overall health, affecting everything from digestion to mental well-being.
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Gut Health: Why is it important...
Insoluble fibre
Quick Summary
Promotes the movement of material through the digestive system.
Does not dissolve in water and maintains its structure as it moves through the digestive tract.
Adds bulk to the stool, which can help those who struggle with constipation or irregular stools.
Good sources of Insoluble fibre include nuts, beans, cauliflower, green beans, and potatoes, and the skins of fruits and vegetables.
Insoluble fibre is essential for maintaining regular bowel movements and preventing constipation. It adds bulk to the stool, making it easier to pass. This type of fibre is particularly beneficial for those who suffer from irregular stools or digestive disorders.
Regular consumption of insoluble fibre can also help prevent conditions like diverticulitis and haemorrhoids.[3] Promoting healthy bowel movements reduces the strain on the digestive tract, lowering the risk of these conditions.
Insoluble fibre is also beneficial for weight management. Like soluble fibre, it helps you feel full longer, reducing overall calorie intake. Foods high in insoluble fibre are often nutrient-dense, providing essential vitamins and minerals.
Why do we often miss the mark?
The average person consumes only about 16 grams of fibre per day, far below the recommended daily intake of 25-38 grams.[6][7] This significant shortfall, known as the "fibre gap," can be attributed to the majority of processed and fast foods in the typical American diet, which tends to be low in fibre or even fibre-free.[8] For example, a McDonald's hamburger contains only 1 gram of fibre, while a cup of cooked oatmeal provides 4 grams.[8]
With over half of the calories consumed by many people coming from ultra-processed foods and nearly 40% eating fast food daily, it is no surprise that most of the population fails to meet their daily fibre needs.[8]
Understanding the evolution of fibre intake
Humans have adapted to consuming large amounts of dietary fibre. Our ancestral diet consistently included various plants that regularly contributed to and often more than 100 grams of fibre daily.[6][9] This diversity ensured a steady process of breaking down food in the colon.[9]
Studies of the Hadza people, one of the few remaining hunter-gatherer groups, provide valuable insights into the fibre intake of early humans. The Hadza consume 100 to 150 grams of fibre per day, ten times the amount a person consumes on average.[7] Their diet is rich in fibre-containing foods such as tubers, berries, and baobab fruits, and they do not eat any ultra-processed foods.[7]
Researchers emphasise that the human diet has shifted dramatically away from fibre in recent years. Jens Walter from the University of Alberta states, "It's really just within the last 5,000 years, and definitely within the last 100 years, that we basically took all the fibre away. The average amount of fibre consumed by now is a small fraction to what we evolved with."[7]
This change is due to the availability of processed and fast foods in modern societies and the evolution of fruits and vegetables to contain less fibre and more sugar over thousands of years.[7]
Natural vs. added fibre: Which is better?
There are two main types of dietary fibre: natural fibre, found naturally in whole foods like fruits, vegetables, and grains, and added fibre that is incorporated into processed foods during manufacturing. While both natural and added fibres can have beneficial effects on health, relying primarily on natural fibre sources is recommended.[6][7]
Added fibres, which can be derived from natural sources or created synthetically, are often used in processed foods to boost fibre content. The FDA has approved several added fibres that have demonstrated physiological benefits.[6][7]
However, consuming foods with added fibre should not be the sole strategy for meeting daily fibre needs, as these processed foods may lack the diverse array of nutrients found in naturally fibre-rich foods.[6][8]They also usually contain high levels of sugar, preservatives, and other ingredients that can negatively affect our gut microbiota. If you decide to incorporate these into your diet, don’t rely on the front packaging; instead, get familiar with nutritional labels to make informed decisions.
While it is best to get fibre from food, supplements can also be helpful for those who need to boost their intake. However, it's essential to consult with a healthcare professional before starting any supplementation.
Health benefits of fibre
Dietary fibre offers a wide range of health benefits, making it an essential component of a balanced diet. Consuming adequate amounts of fibre has been linked to improved digestive health, better weight management, and a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.[6][7][8]
It is important to note that the health benefits of fibre are not limited to adults; children can also experience similar positive effects from consuming adequate amounts of dietary fibre.[5]
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Digestive Health
Fibre is essential for maintaining a healthy digestive system. It adds bulk to the stool and helps food pass more easily through the intestines, reducing the risk of constipation.
A diet high in fibre supports regular bowel movements and reduces the risk of digestive disorders. As we know, soluble fibre forms a gel-like substance in the gut, slowing digestion and improving nutrient absorption. Insoluble fibre adds bulk to the stool, making it easier to pass and reducing the risk of constipation.
Fibre also helps maintain a healthy gut microbiome. It acts as a prebiotic, feeding the beneficial bacteria in the gut. A balanced gut microbiome is crucial for overall health, affecting everything from digestion to mental well-being.
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Heart Health
Research has shown that a high-fibre diet can improve heart health by lowering blood pressure, improving cholesterol levels, and reducing inflammation. Soluble fibre, in particular, can help lower total blood cholesterol levels by reducing low-density lipoprotein (LDL) or bad cholesterol[10][11][12]
A fibre-rich diet can also lower blood pressure, reducing the risk of heart disease. High-fibre foods are often nutrient-dense and low in unhealthy fats, making them heart-healthy.
Fibre also helps reduce inflammation, a risk factor for heart disease. Fibre-rich foods are often rich in antioxidants and other anti-inflammatory compounds, providing additional heart health benefits.[8]
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Blood Sugar Control
Fibre can slow the absorption of sugar and help improve blood sugar levels for people with diabetes. A diet high in fibre has been linked to a lower risk of developing type 2 diabetes.
Soluble fibre slows down the absorption of sugar and prevents blood sugar spikes. This can help improve blood sugar control and reduce the risk of diabetes complications.
A high-fibre diet can also improve blood sugar control and insulin sensitivity. This means the body can use insulin more effectively, reducing the risk of type 2 diabetes.[6]
Related
Top 10 foods to naturally lower blood sugar
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Weight Management
High-fibre foods are more filling than low-fibre foods, so you're likely to eat less and stay satisfied longer. This can help prevent overeating and aid in weight management.
Fibre adds bulk to the diet, making you feel full longer and reducing overall calorie intake. This can be particularly helpful for those looking to lose weight or maintain a healthy weight.[7][9]
In addition to promoting feelings of fullness, high-fibre foods are often nutrient-dense and low in unhealthy fats. This makes them a healthy choice for weight management and overall health.[6]
How to increase fibre intake
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Start your day with fibre
Begin your morning with a high-fibre breakfast such as oatmeal, roast veggies, spinach or a Healthy Chia Breakfast Pudding.
Starting your day with a high-fibre breakfast can set the tone for the rest of the day. Incorporating fruits and vegetables into your breakfast can also boost your fibre intake. Adding a handful of berries to your oatmeal or spinach to your omelette can make a significant difference.
Making small changes to your breakfast routine can help you reach your daily fibre intake goals.
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Incorporate more vegetables
Add extra vegetables to your meals. Aim for a variety of colours and types to maximise nutrient intake. Different vegetables provide different nutrients, so it's essential to include a wide range in your diet.
Incorporating more vegetables into your meals is an easy way to boost fibre intake. Vegetables are not only high in fibre but also provide essential vitamins, minerals, and antioxidants.
Simple changes like adding a side salad to your lunch or extra vegetables to your dinner can make a significant impact on your overall health.
Related
Bridget's Healthy Veggies eBook
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Snack wisely
Choose high-fibre snacks like nuts, seeds, and fresh fruits instead of processed snacks.
Processed snacks are often low in fibre and high in unhealthy fats and sugars. Replacing these with high-fibre snacks can improve overall health and support weight management.
Incorporating high-fibre snacks into your diet can be as simple as keeping a bowl of fresh fruit on your counter or a bag of nuts in your bag.
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Opt for whole grains
Replace refined grains with whole grains such as buckwheat, quinoa, oats and spelt.
Whole grains are high in fibre and provide essential vitamins and minerals, while refined grains are often stripped of these nutrients.
Replacing white rice with quinoa or white bread with whole-wheat bread can make a significant impact on your overall health. Whole grains are also more filling, helping you feel full longer and reducing overall calorie intake.
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Let the professionals help
Incorporating more fibre into your diet is crucial for overall health and weight management, and 28 Day Boost Camp can make this process simple and enjoyable.
Boost Camp is designed specifically for women over 40, providing you with delicious, fibre-rich meals that support your weight loss goals without feeling restrictive. Each meal plan is crafted by a professional chef and nutritionist to ensure you're getting the right balance of nutrients, including high-fibre foods that promote digestive health and keep you feeling full longer.
By joining 28 Day Boost Camp, you'll not only learn how to increase your fibre intake effortlessly but also discover a sustainable and enjoyable way to achieve lasting weight loss and gut health results.
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Hydrate
Drink plenty of water throughout the day to help fibre work more effectively in the body.
Hydration is essential for fibre to work effectively in the body. Drinking plenty of water throughout the day can help fibre move through the digestive system and prevent constipation.
Incorporating more water into your daily routine can be as simple as carrying a water bottle with you or setting reminders to drink water throughout the day.
Staying hydrated is crucial for overall health and can help fibre work more effectively in the body.
Fiber-rich foods to include
Related
13 high-fibre foods you should be eating
Here are some of the best fibre-rich foods to include in your diet:
- Legumes: Beans, lentils, and peas are excellent sources of fibre, with lima beans, green peas, and lentils providing 8-9 grams of fibre per cup.
- Vegetables: Artichokes, cauliflower, Brussels sprouts, and broccoli are among the vegetables with the highest fibre content, offering 5-10 grams per cup.
- Fruits: Berries, avocados, apples, and dried fruits like prunes and figs are fibre-rich fruit options, with a cup of fresh blueberries providing nearly 4 grams of fibre.
- Whole grains: Oats, buckwheat and quinoa are good sources of fibre, but be sure to check that whole grains are the first ingredient listed.
- Nuts and seeds: Nuts and seeds such as chia provide fibre and healthy fats, making them a nutritious snack.
These foods are not only high in fibre but also provide essential vitamins, minerals, and antioxidants.
While fibre supplements are available, it's best to obtain fibre from whole food sources that also provide vitamins, minerals, and other beneficial nutrients. Incorporating a variety of these fibre-rich foods into your meals and snacks can help you meet your daily fibre needs and support overall health.
Fibre nutrient facts
- Daily intake recommendations: The Institute of Medicine recommends a daily fibre intake of 25 grams for women and 38 grams for men.
- Current consumption: On average, most people consume only about 15 grams of fibre per day, far below the recommended amount.
- Fibre-rich foods: Some of the best sources of fibre include fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Supplementation: While it is best to get fibre from food, supplements can also help people who need to boost their intake.
Surprising facts about fibre
-Aids in detoxification: Fibre helps to cleanse the body by facilitating the removal of waste and toxins.
-Improves skin health: By helping to flush out toxins, fibre can contribute to clearer, healthier skin.
-Supports gut bacteria: Fibre acts as a prebiotic, feeding the beneficial bacteria in the gut, which is crucial for a healthy digestive system.
-Reduces cancer risk: Studies suggest that a high-fibre diet can reduce the risk of colorectal cancer.
-Mood enhancer: Fibre may help improve mood and mental health by regulating blood sugar levels and promoting a healthy gut microbiome.
Source
[1]https://www.webmd.com/diet/compare-dietary-fibers
[2]https://www.medicalnewstoday.com/articles/319176
[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
[4]https://en.wikipedia.org/wiki/Dietary_fiber
[5]https://nutritionfoundation.org.nz/nutrition-facts/nutrients/fibre/
[6]https://jn.nutrition.org/article/S0022-3166%2822%2902761-4/fulltext
[7]https://drinkolipop.com/blogs/digest/why-are-we-not-getting-enough-fiber
[8]https://www.vox.com/2019/3/20/18214505/fiber-diet-weight-loss
[9]https://pubmed.ncbi.nlm.nih.gov/16855539/
[10]https://www.medicalnewstoday.com/articles/319176
[12]https://www.webmd.com/diet/compare-dietary-fibers
[13]https://health.clevelandclinic.org/whats-the-difference-between-soluble-and-insoluble-fiber