Why does fibre matter in my diet and how can I get more of it?

Did you know that many of us don’t get enough fibre in our diet, despite it being so important for our health?

So, what is fibre?

Fibre is one of those nutrients that doesn’t get digested in your small intestine but plays a vital role in keeping your digestive system working well. Fibre is a plant-based carbohydrate found in foods such as wholegrains and vegetables. Unlike other food that is digested in your small intestine, the bacteria in your large intestine ferment the plant fibres. There are 4 types of fibres¹:

-       Soluble fibre; this fibre is easily broken down by the bacteria in your large intestine. You can find it in oats, beans, lentils and fruit

-       Insoluble fibre; this fibre is not easily broken down by the bacteria in your gut. Insoluble fibre attracts water and can help prevent you from getting constipated. You can find it in wheat bran, vegetables and wholegrains

-       Prebiotics; This is a type of carb that feeds your gut bacteria. Prebiotics can help more ‘good’ bacteria grow in your gut. You can find it in garlic, onions, bananas and asparagus.

-       Resistant starch; This fibre is broken down by the good bacteria in your gut to produce short chain fatty acids, which help to keep your gut lining strong and can reduce inflammation in your intestines. You can find them in green bananas, oats, cooked and cooled potatoes, beans and legumes.

Why is fibre important?

Eating enough fibre can help support regular bowel movements, nourish your gut bacteria, and contribute to overall wellbeing, including helping you feel fuller for longer. There is strong evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer^1,2.

How much fibre do I need?

Government guidelines say our dietary fibre intake should increase to 30g/day, as part of a healthy balanced diet. Currently, most adults are only eating an average of about 20g/day, so it is important to find ways to increase your intake².

How can I increase how much fibre I eat^1,2?

Start with breakfast upgrades

-       Choose breakfast cereal with a high fibre content (Weetabix or Shredded wheat are good options)

-       Porridge oats are also a good source of fibre, top them with yummy fruit or seeds!

-       Swap your toast to granary, wholemeal or higher fibre white bread

Swap to wholegrain versions

-       Choose wholemeal or granary bread, wholegrain pasta and brown rice instead of white alternatives

-       Potatoes with skin on also contributes to more fibre

Fill your plate with fruits or vegetables

-       Make sure to include plenty of vegetables with meals, either as a side or added to sauces, stews or curries

-       Try to include some fresh or dried fruit for dessert

Include legumes, beans and pulses

-       Add legumes or beans to your meals. Think kidney beans in your chilli or a mixed bean salad as a side!

Tips for making your diet change

-       Make the change to a higher fibre diet slowly. This is because eating lots of additional fibres too quickly can cause gas and bloating¹.

-       Mix different fibre types to ensure you’re getting a mixed and balanced diet.

-       Listen to your body. Some high-fibre foods are also high in FODMAPs,  which may bother people with sensitive digestion, including those with IBS. Speak to a healthcare professional for tailored advice if you need to.

References

1.     https://www.bupa.co.uk/newsroom/ourviews/fibre-for-health

2.     https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/