Fibre: The Unsung Hero of Your Diet

• March 31 2023
• 9 min reading time

Fibre is an essential part of our diet that often goes overlooked. It's not the sexiest topic, and it doesn't have the same appeal as trendy superfoods or fad diets. But make no mistake, fibre is a vital nutrient that plays a crucial role in maintaining our overall health and wellbeing. Yet despite its importance, most of us aren't getting enough of it. In fact, according to a recent study, only around 9% of adults in New Zealand are meeting the recommended daily intake of fibre. This is a worrying statistic, as a lack of fibre can have serious consequences for our health. So, why does fibre matter so much, and what exactly is it? In this article, we'll explore the benefits of fibre, the different types of fibre, and how you can increase your intake to improve your health and wellbeing.

The Benefits of Eating a High-Fibre Diet

Eating a diet high in fibre can have a range of benefits for our health. Here are just a few of the reasons why you should aim to consume more fibre:

• Improved Digestive Health: Fibre helps to promote regular bowel movements and prevent constipation. It can also help to reduce the risk of developing bowel cancer by keeping the digestive system healthy and reducing the time that harmful substances are in contact with the lining of the bowel.
• Better Blood Sugar Control: Fibre slows down the absorption of glucose into the bloodstream, which can help to prevent spikes in blood sugar levels. This is particularly important for people with diabetes, who need to manage their blood sugar levels carefully.
• Weight Management: Eating a diet high in fibre can help to promote feelings of fullness and reduce overall calorie intake. This can be helpful for people who are trying to lose weight or maintain a healthy weight.
• Lower Cholesterol Levels: Some types of fibre, such as soluble fibre, can bind to cholesterol in the gut and help to remove it from the body. This can help to lower cholesterol levels and reduce the risk of heart disease.
• Reduced Risk of Chronic Diseases: A diet high in fibre has been linked to a reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer.
• Improved Gut Microbiome: Fibre acts as a prebiotic, which means it feeds the good bacteria in our gut. This can help to improve the health of the gut microbiome, which has been linked to a range of health benefits.

Fibre and Digestive Health: How It Keeps Your Gut Happy

Our digestive system is home to trillions of bacteria, both good and bad. The health of our gut microbiome is important for our overall health and wellbeing, and fibre plays a key role in supporting it. Here are some of the ways in which fibre can help to keep our gut microbiome healthy:

• Feeding the Good Bacteria: Fibre acts as a prebiotic, which means it feeds the good bacteria in our gut. These bacteria help to keep our digestive system healthy and support our immune system.
• Promoting Regular Bowel Movements: Fibre adds bulk to our stool, which can help to promote regular bowel movements and prevent constipation.
• Reducing Inflammation: A diet high in fibre has been linked to reduced levels of inflammation in the body. This is important because chronic inflammation has been linked to a range of health problems, including inflammatory bowel disease and certain types of cancer.
• Preventing Bowel Cancer: Fibre can help to reduce the risk of developing bowel cancer by keeping the digestive system healthy and reducing the time that harmful substances are in contact with the lining of the bowel.

It's important to increase your fibre intake gradually and drink plenty of water to avoid constipation. If you're not used to eating a lot of fibre, you may experience some digestive discomfort at first, but this should improve over time as your body adjusts.

Fibre and Weight Management: How It Helps You Feel Full and Satisfied

Maintaining a healthy weight is important for our overall health and wellbeing, and fibre can play a key role in supporting weight management. Here's how:

• Feeling Full: Fibre helps to slow down the digestion of food, which can help us to feel fuller for longer. This can be particularly helpful for people who are trying to lose weight or maintain a healthy weight.
• Reducing Calorie Intake: Foods that are high in fibre tend to be lower in calories than those that are low in fibre. This means that by choosing high-fibre foods, we can reduce our overall calorie intake without feeling hungry or deprived.
• Supporting Healthy Snacking: Snacking on high-fibre foods such as fruit, nuts, and vegetables can help to keep us feeling full and satisfied between meals, which can help to reduce the temptation to snack on unhealthy foods.
• Reducing the Risk of Overeating: By promoting feelings of fullness and reducing overall calorie intake, fibre can help to reduce the risk of overeating and promote a healthy weight.

It's worth noting that not all types of fibre have the same effect on weight management. Soluble fibre, which is found in foods such as oats, beans, and lentils, is particularly effective at promoting feelings of fullness and reducing calorie intake. To increase your intake of soluble fibre, try incorporating more of these foods into your diet. You may also want to consider supplementing with psyllium husk, which is a type of soluble fibre that can be added to smoothies, cereal, or yoghurt.

Fibre and Heart Health: How It Lowers Cholesterol and Reduces Risk of Heart Disease

Heart disease is a leading cause of death worldwide, but there are many steps we can take to reduce our risk. One of these steps is to consume a diet high in fibre, which has been linked to a reduced risk of heart disease. Here's how:

• Lowering Cholesterol: Some types of fibre, particularly soluble fibre, can bind to cholesterol in the gut and help to remove it from the body. This can help to lower cholesterol levels and reduce the risk of heart disease.
• Regulating Blood Pressure: A diet high in fibre has been linked to lower blood pressure levels, which can reduce the risk of heart disease.
• Reducing Inflammation: Chronic inflammation has been linked to a range of health problems, including heart disease. A diet high in fibre has been shown to reduce levels of inflammation in the body.
• Supporting Weight Management: Maintaining a healthy weight is important for heart health, and fibre can help to promote weight management by reducing calorie intake and promoting feelings of fullness.

How Much Fibre Do You Need? A Guide to Daily Intake Recommendations

Getting enough fibre in your diet is important for maintaining good health and reducing the risk of certain diseases. But how much fibre do you actually need? Adults should aim to consume at least 30g of fibre per day. However, most people in New Zealand are not meeting this target. The daily intake recommendations for children vary depending on their age. Here's a breakdown:

• Children aged 1-3 years: 15g per day
• Children aged 4-6 years: 20g per day
• Children aged 7-10 years: 24g per day
• Children aged 11-16 years: 25-30g per day

It's worth noting that these recommendations are just a guideline, and individual requirements may vary depending on factors such as age, gender, and activity level. Pregnant or breastfeeding women may also have higher fibre requirements. To ensure you're getting enough fibre in your diet, aim to include a variety of high-fibre foods in your meals and snacks. Some good sources of fibre include fruits, vegetables, wholegrains, beans, lentils, nuts and seeds. If you're struggling to meet the daily intake recommendations, try incorporating more high-fibre foods into your diet gradually.

How to Incorporate More Fibre into Your Diet: Tips and Tricks

If you're not currently getting enough fibre in your diet, there are many simple ways to increase your intake. Here are some tips and tricks for incorporating more fibre into your diet:

• Start the day with a high-fibre breakfast: Choose a breakfast that is high in fibre, such as porridge, wholegrain cereal, or a fruit smoothie with added oats. This will help to set you up for the day and keep you feeling full until lunchtime.
• Swap white bread for wholemeal: Wholemeal bread is a great source of fibre, so try swapping your usual white bread for wholemeal. You could also try wholemeal wraps or pitta bread for a change.
• Snack on fruit and vegetables: Keep a supply of fruit and vegetables on hand for snacking. Carrot sticks, apple slices, and cherry tomatoes are all great choices.
• Choose high-fibre snacks: Instead of reaching for biscuits or crisps, opt for high-fibre snacks such as nuts, seeds, and dried fruit.
• Experiment with beans and lentils: Beans and lentils are a great source of fibre and can be added to soups, stews, and salads. Try experimenting with different types and recipes to find ones that you enjoy.
• Add seeds to your meals: Seeds such as chia, flax, and sesame seeds are a great source of fibre and can be sprinkled on top of salads, soups, and cereals.
• Don't forget about the skins: Many fruits and vegetables, such as apples, pears, and potatoes, have edible skins that are high in fibre. Make sure to wash them thoroughly and eat them along with the rest of the fruit or vegetable.
• Consider a fibre supplement: If you're struggling to get enough fibre from your diet alone, you may want to consider a fibre supplement. However, it's always best to get your nutrients from whole foods where possible.

Conclusion: The Bottom Line on Why Fibre Should Be a Priority in Your Diet

Fibre is an essential nutrient that plays a crucial role in maintaining good health. From supporting digestive health to reducing the risk of chronic diseases, there are many reasons why fibre should be a priority in your diet.  To increase your fibre intake, aim to consume at least 30g of fibre per day from a variety of sources, including fruits, vegetables, wholegrains, beans, and lentils. Increase your fibre intake gradually to avoid digestive discomfort and make sure to drink plenty of water. By making fibre a priority in your diet, you can enjoy the many benefits of this important nutrient and maintain good health for years to come.

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