Fibre, often dubbed as roughage, is the superhero of plant-based foods. It’s the part of plants that our bodies can’t digest, yet it plays a significant role in our overall well-being. You might wonder why we should care about something our body can’t absorb. Well, let’s dive into the fascinating world of fibre and discover its impact on our health, immune system, mental well-being, and chronic disease risk.
The importance of fibre
Fibre contributes to our digestive health, which can flow on and impact our immune system, mental health, and chronic disease risk. Studies reveal that most Australians aren't getting enough fibre, and this deficiency is more pronounced in those with lower socio-economic status. Studies have shown that fibre improves the composition of our gut microbiota, among other benefits.
Problems with low-fibre diets
Low-fibre diets have been associated with several health concerns. In countries with more traditionally high-fibre diets, diseases (such as bowel cancer, heart disease and diabetes) are less common than in lower-fibre-eating Western countries.
Low-fibre diets have been linked to:
- Bowel cancer
- Breast cancer
- Constipation
- Diabetes
- Diverticulitis
- Irritable bowel syndrome (IBS)
- Haemorrhoids
- Heart disease
- Overweight and obesity
- Altered microbiome
Types of fibre
Fibre is a type of carbohydrate the body can’t digest. Usually, carbohydrates are further broken down into a type of sugar called glucose molecules. With fibre, though, it passes through the body undigested.
Fibre comes in two types that are beneficial to health:
Soluble fibre forms a gel-like substance when it mixes with water in your digestive tract. This gel slows down digestion, ensuring that your body absorbs nutrients gradually. This is fantastic for maintaining stable blood sugar levels and feeling full.
Soluble fibre also helps maintain regular bowel movements, prevents constipation, and can even lower "bad" LDL cholesterol. So, while soluble fibre slows down the digestion process, it also enhances stool transit time, which is beneficial for overall digestive health.
Soluble fibre can be found in:
- Fruits (pectin’s) & Vegetables
- Oats, barley, flaxseed, psyllium husks
- Legumes-dried beans, lentils, and peas
Insoluble fibre
In contrast, insoluble fibre doesn't dissolve in water. Instead, it absorbs water and softens the contents of your bowel, promoting regular bowel movementsand digestive regularity. Wholegrain bread, bran, nuts, seeds, and fruit and vegetable skins are good sources of insoluble fibre.
Don't forget resistant starch!
Resistant starch is a close cousin to fibre. It bypasses digestion in the small intestine and heads straight to the large intestine, where it ferments and promotes the growth of beneficial bacteria. You can find resistant starch in undercooked pasta, under-ripe bananas, cooked-then-cooled potatoes (like potato salad), and lentils and beans.
Why do we need fibre?
Fibre offers a plethora of benefits:
- Weight Management: It helps you feel full, curbing overeating.
- Digestive Health: Prevents constipation and keeps your digestive system in top-notch condition.
- Heart Health: Reducing heart disease risk by lowering cholesterol levels.
- Diabetes Prevention: Helps regulate blood sugar levels, reducing the risk of type 2 diabetes.
How much fibre do you need?
In Australia, the recommended daily fibre intake is 25g for women and 30g for men. Surprisingly, most Aussies aren’t meeting these targets, especially those from lower socio-economic backgrounds.
Key takeaways:
- Fibre, or roughage, is the indigestible part of plant foods.
- Most Australians, especially those of lower socio-economic status, don't consume enough fibre.
- Low-fibre diets are linked to various health issues, including cancer, heart disease, and obesity.
- There are two types of fibre: soluble (found in fruits, vegetables, and legumes and includes psyllium, pectin, and flaxseed) and insoluble (found in whole grains, nuts, and seeds).
- Resistant starch, a relative of fibre, supports good gut bacteria and is found in certain foods like slightly undercooked (al dente) pasta, under-ripe bananas, and cooked and cooled potatoes.
- Fibre is essential for weight management, digestion, heart health, and diabetes prevention.
- The recommended daily fibre intake in Australia is 25 grams for women and 30 grams for men.
Important reminder: If you're considering fibre supplements, stay well-hydrated. Insufficient water intake can lead to dry and hard stools, causing discomfort during bowel movements. Additionally, if you're new to incorporating fibre, it's advisable to start gradually and increase your intake over time for the best results and speak to your health professional to check if fibre supplementation is okay for you.
