Fibre is essential to keeping our digestive system healthy, however most people forget about it. Yes, protein and carbohydrates are important, but for the sake of your overall health, let’s not forget that Fibre is also a very important food group.
So what is fibre, and are you getting enough into your diet?
Fibre is the non-digestible parts of plant foods, it’s an essential nutrient, meaning the body can’t make it on its own. Not only are fibres generally a good source of vitamins and minerals, but they also offer a wide array of health benefits to digestive health, immune system, and disease prevention.
There are two types of fibre – soluble and insoluble. Both are beneficial and need to be incorporated into our diets daily.
Soluble Fibre – creates a gel in the system by binding with fatty acids. Studies show that it slows up stomach emptying to allow for better absorption of nutrients. Soluble fibre helps lower cholesterol and regulate blood sugar levels for individuals with diabetes or any cardiovascular conditions.
Insoluble Fibre – provides bulk to the intestines, whilst helping to balance the pH levels in the intestines to, this role promotes regular bowel movements and helps prevent / relieve constipation. Insoluble doesn’t dissolve in water and doesn’t ferment with bacteria in the colon. It’s believed to help prevent gastrointestinal imbalances and conditions, while sweeping out carcinogens and toxins from the system.
Why is it important to include in your diet?
According to the Australian National Health and Medical Research Council, increasing dietary fibre intake has been linked to lower rates of obesity, cardiovascular disease, diabetes, and certain cancers. Benefits of dietary fibre include:
How much fibre do I need?
Research has shown most Australians do not consume enough fibre daily.
The Recommended Daily Intake (RDI) is:
Men = 30g of fibre each day
Women = 25g of fibre each day
Adding to the many reasons to increase plant foods in your diet is the diversity of fibres that they provide. Variety is key to help you get to a mix of soluble and insoluble fibre. Eating at least 2 serves of fruit and 5 serves of vegetables daily including legumes will not only provide a range of vitamins and minerals but will also keep you regular and your gut health will benefit loads from these beautiful foods.
If you’re realising that you’re not great with your fibre intake, make sure you slowly and steadily introduce fibre into the diet to avoid any negative outcomes. A sudden increase to your diet may lead to some increased flatulence, or trapped wind… and no one needs that!
Foods to increase your Fibre intake: