When it comes to health, we hear a lot about protein, carbohydrates, and fat. But there’s one unsung star that doesn’t always get the spotlight it deserves: fibre. Commonly found in fruits, vegetables, whole grains, legumes, nuts, and seeds, it’s equally as important in our diets, especially as we age.
While most of us know we need it to keep us regular, fibre plays a crucial role in promoting a healthy gut microbiome. The good bacteria in your gut thrive on fibre, producing short-chain fatty acids that support your immune system and reduce inflammation.
“Dietary fibre plays many roles,” explains nutritionist and Accredited Practicing Dietitian Dr Rosemary Stanton. “It helps keep the large intestine functioning well to prevent constipation. It also maintains the health of good microorganisms in the large intestine, helping to reduce cholesterol and the risk of bowel cancer. Most importantly, fibrous foods are filling, and therefore help control the amount we eat.”
There are two types – soluble and insoluble – both of which are essential to keep things ticking along. Soluble fibre dissolves in water to form a gel-like substance, which helps lower cholesterol and regulate blood sugar. Insoluble fibre, on the other hand, adds bulk to your stool and keeps things moving smoothly in your digestive system.
“Soluble fibres dissolve in water and don’t have an obvious fibrous appearance. This type of fibre slows down the rate of digestion in the small intestine, absorbs water, prolongs satiety and helps avoid diarrhoea,” explains Dr Stanton. Good sources include oats, legumes, apples, bananas and carrots.
“Insoluble fibre, found in wholegrain bread, nuts, legumes and vegetables such as cauliflower, broccoli and green beans, provides bulk and passes unchanged through the small intestine to the large intestine where good bacteria digest much of it. Both the fibre itself and the bacteria added help prevent constipation.”
The benefits go beyond the bathroom, however. Studies suggest that a fibre-rich diet may lower the risk of certain cancers, including breast cancer. Additionally, by stabilising hormones and blood sugar levels, fibre can ease some symptoms of hormonal conditions like polycystic ovary syndrome (PCOS).
“Foods that provide dietary fibre also provide important nutrients, including phytoestrogens. These can be especially beneficial around the time of menopause.”
When we don’t get enough fibre
A fibre shortfall can lead to more than just a bad case of bloating. Without enough fibre, you could be left to deal with constipation, haemorrhoids, weight gain and higher cholesterol and blood sugar levels, as well as an increased risk of developing chronic conditions like heart disease, diabetes, or even bowel cancer.
Over time, it can also impact your gut health. Without enough fuel from fibre, the beneficial bacteria in your gut may decline, potentially leading to an imbalance that’s linked to issues like irritable bowel syndrome (IBS) and inflammation. And let’s face it – when your gut isn’t happy, neither are you.
How much fibre do we need?
In Australia, the recommended daily fibre intake is 25g for women and 30g for men. But most of us fall short, averaging only around 20g per day. Luckily, boosting your fibre intake doesn’t require a complete dietary overhaul. Small changes, like swapping white bread for wholegrain or adding a handful of seeds to your breakfast cereal, can make a big difference.
To visualise it, 25g of fibre could look like this in a day:
• Two slices of wholegrain bread (6g)
• One medium-sized apple with skin (4g)
• Half a cup of cooked lentils (7g)
• A cup of steamed broccoli (5g)
• A handful of almonds (3g)
Remember, when increasing your fibre intake, do so gradually and drink plenty of water to avoid any digestive upset, especially when it comes to legumes such as beans, chickpeas and lentils.
“You can reduce this by soaking them for an hour or so, then discard the soaking water and cook them in fresh water,” advises Dr Stanton, who also says an increase of gas is likely, which is completely normal.
Tips to boost fibre intake
Getting more fibre into your diet doesn’t have to be an arduous task. Here are some things to consider next time you hit the supermarket.
Switch your carbs: opt for wholegrain bread, brown rice, and quinoa instead of the white varieties.
Add veggies: throw an extra handful of spinach or grated carrot into your meals. Soups, stir-fries, and casseroles are perfect for sneaking in more veggies.
Snack smart: choose raw nuts, fresh fruit, or air-popped popcorn instead of chips or biscuits.
Embrace legumes: chickpeas, lentils and black beans are not only high in fibre but also versatile. Add them to salads, soups, or even your favourite pasta dish.
Don’t forget breakfast: rolled oats topped with fresh fruit and seeds is a fibre-packed way to start your day.
Top high-fibre foods
- Chia seeds: a single tablespoon packs 5.5g of fibre.
- Lentils: one cup cooked contains 15.6g of fibre.
- Raspberries: one cup has 8g of fibre.
- Oats: a cup of rolled oats delivers 8.3g of fibre.
- Sweet potato (with skin on): one medium-sized sweet potato has 4g of fibre.
- Almonds: a 30g handful provides 3.5g of fibre.
- Pears (with skin on): one medium pear contains 6g of fibre.
- Barley: a cup of cooked barley provides 6g of fibre.
