Fibre is a key component of a healthy diet. Adequate dietary fibre helps regulate digestion and bowel function and has been linked to reduced risk of several chronic diseases including certain cancers, diabetes and heart disease. Having adequate fibre in our meals also helps us to feel fuller for longer which can help with managing cravings for discretionary foods i.e., lollies, chocolate, chips, biscuits, fried foods.
There are two forms of dietary fibre, soluble and insoluble. They both play important roles in the body, each with different health benefits.
Soluble fibre dissolves in water and forms a gel-like substance in the stomach. This slows down digestion, allowing our body to extract all the nutrients from our food and in turn helps regulate blood sugar levels. It can also help to lower cholesterol by binding to bile acids and removing them from the body.
Insoluble fibre does not dissolve in water and passes through the digestive system relatively intact. As the body is unable to break it down, it adds bulk to our stools which promotes regular bowel movements, preventing constipation. It also helps to keep the digestive system healthy and prevent conditions such as diverticulosis.
Ways to increase fibre in the diet:
- Eat more fruits and vegetables
- Include whole grains in your diet by choosing wholemeal or grainy bread, oatmeal, brown rice options
- Add more legumes such as beans, lentils, chickpeas
- Incorporate nuts and seeds into your diet such as almonds, chia seeds, flaxseeds
- Add high fibre snacks to your day like popcorn, dried fruit, berries, wholegrain crackers
- Add fruits and vegetables to smoothies
- Drink plenty of water, as it helps to keep the fibre moving through your digestive system
So, are you getting enough fibre in your diet?
It is recommended that men have around 30g of fibre each day and women 25g per day. Some ways to determine if you are getting enough fibre in your diet include:
- Checking the nutrition labels on the foods you eat to see how many total grams of dietary fibre they provide per serving.
- Paying attention to bowel movements. If you are getting enough fibre your stools should be soft and easy to pass
- Ensuring your diet has a wide range of fruits, vegetables, legumes, grain, nuts, and seeds.
It is important to note that adding fibre to the diet too quickly can cause gas, bloating and constipation. If you do not think you have enough fibre in your diet it is important to increase your intake gradually to allow your body to adjust.
Try this Warm Lentil and Potato Salad for a great high fibre addition to your mid-week meals.
THIS WEEK’S RECIPE: Warm Lentil and Potato Salad
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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