July 14, 2024
Four lesser-known benefits of a high-fibre diet
While we often consider fibre essential for digestive health, its benefits extend far beyond the gut. A high-fibre diet can foster a diverse microbiome, help lower blood pressure, balance cholesterol levels, and may even reduce the risk of certain diseases. Embracing fibre is a powerful step towards overall wellness. Let’s celebrate the mighty fibre and all it can do for our health!
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Enhances skin health
Fibre enhances skin health through its impact on the gut-skin axis. By promoting a healthy gut microbiome, fibre indirectly benefits the skin, helping to reduce inflammation and improve overall skin appearance. When fibre ferments in the gut, it produces short-chain fatty acids like butyrate, propionate, and acetate, which have been shown to heal the skin from the inside out. These fatty acids help tighten cell junctions, seal a leaky gut, and protect the skin, making it more resistant to bacterial overgrowth.
Additionally, getting enough fibre ensures the efficient elimination of toxins and waste from the body, preventing them from causing breakouts or dulling the skin's natural glow. To reap these skin benefits, I recommend consuming various fibre-rich foods, aiming for at least 35 grams of fibre daily from 30 different plant sources per week.
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Boosts immune system function
Dietary fibre is crucial for supporting our immune system, thanks to its amazing effects on the gut microbiome. Did you know about 70% of our immune system is in the gut? Here, immune cells interact with the diverse array of bacteria and fungi that make up our microbiome. Eating a fibre-rich diet promotes the growth of beneficial gut bacteria, which in turn helps educate and modulate our immune cells.
Specific types of fibre, like beta-glucans, galacto-oligosaccharides (GOS), and inulins, have been shown to boost immune function by stimulating various immune cells, including T-cells, neutrophils, macrophages, and natural killer cells. Plus, when gut bacteria ferment fibre, they produce short-chain fatty acids that have anti-inflammatory properties and further support our immune health.
By maintaining a diverse and healthy gut microbiome through adequate fibre intake, we can potentially improve our overall immune function and resilience against pathogens.
Supports bone health
Dietary fibre may play a significant role in supporting bone health, especially in men and postmenopausal women. Studies have shown that a higher intake of dietary fibre, particularly from fruits and vegetables, can protect against bone loss. For men, increased intake of total fibre and fruit fibre has been associated with reduced bone loss at the femoral neck.
Fibre balances cholesterol
Soluble fibre balances cholesterol levels by lowering low-density lipoprotein, or "bad" cholesterol. When you consume soluble fibre, it forms a gel-like substance in the intestines that traps cholesterol. It prevents its reabsorption into the bloodstream, leading to its excretion from the body. Additionally, the fermentation of soluble fibre by gut bacteria produces short-chain fatty acids, which can decrease cholesterol synthesis in the liver. Regular consumption of soluble fibre has been associated with a 5-10% reduction in total and LDL cholesterol levels.
Foods rich in soluble fibre, such as oats, vegetables, fruits, and flaxseed, are particularly effective in managing cholesterol. For optimal cholesterol-lowering benefits, I recommend consuming at least 5-10 grams of soluble fibre daily as part of a balanced diet that also limits saturated and trans fats.
Sources
[1]https://onlinelibrary.wiley.com/doi/10.1111/all.15430
[2]https://experiencelife.lifetime.life/article/how-fiber-supports-healthy-skin/
[3]https://getbellway.com/blogs/digestive-wellness/how-fiber-benefits-your-skin
[4]https://www.jacquelineevans.com.au/blogs/news/how-eating-more-fibre-improves-your-skin-health