Why fibre is so important for gut health
Gut health is having it’s time in the spotlight and there’s a good reason for it! Our gut and microbiome are involved in so many aspects of our health. In fact, I’ve found gut health to be the foundation of good health.
With links to things like our immune system, skin health, mood, mental health and weight management, having a healthy gut is essential for our wellbeing. It’s no wonder that everyone is realising the importance of keeping our gut healthy.
As our gut and digestive system are responsible for the digestion and absorption of the food that we eat, we also need to optimise it to get the most out of the foods we’re eating. We can eat all the good foods but if we’re not absorbing it, we’re not getting the full benefits.
When we google ‘gut health’ or ‘foods to support your gut’, we get inundated with results; including many products, superfoods and cleanses, all claiming to be the thing you need to heal your gut. In reality it’s quite simple, one of the most important things that you can do for the health of your gut is to have a high fibre diet.
Did you know: Less than 20% of Australians meeting their daily fibre requirements!
It’s evident we have a problem on our hands, but the good news is that with a balanced and nutritious diet, that focuses on wholefoods, it’s not hard to achieve.
What is fibre?
Dietary fibre is the indigestible part of plant foods that passes through the small intestine without digestion or absorption and goes on to be fermented by our gut bacteria in the large intestine. In Australia, the recommended fibre intake for an adult is 25-30g per day. Fibre is necessary to support our digestive system and ensure we have regular bowel motions.
As this fibre is indigestible, it goes on to be broken down by the bacteria in our gut, acting as their food. This by definition is a ‘prebiotic’ food. There are trillions of bacteria within our gut, known as our microbiome and it is important they get this fuel to function at their best.
Types of fibre:
The main types of fibre are insoluble fibre, soluble fibre and resistant starch. As each type of fibre functions differently, it is most beneficial to get a good combination of all of them. It’s important to note that each of these types of fibre are classified as carbohydrates. This is one of the many reasons it’s essential not to eliminate certain types of carbs from our diet!
To keep it simple, here’s a breakdown each type of fibre, what they do and where we can get them from:
Soluble fibre absorbs water and slows down the digestion process. It can be found in wholegrains, legumes, psyllium, seeds, nuts, fruits and vegetables. Soluble fibre has benefits in preventing constipation, can help to lower cholesterol levels and stabilise our blood sugar.
Insoluble fibre adds bulk to the stool and helps speed up the removal of waste though our digestive systems. We can get insoluble fibre through the skins of fruits and vegetables, wholegrains, nuts, seeds and legumes.
Resistant starch is a component of dietary fibre with a similar function to soluble fibre. The different types of resistant starch can be found in grains, seeds, legumes and when starchy foods like potatoes, rice and pasta are cooked and then cooled.
How to get enough fibre:
A high fibre diet is rich in fresh produce, including plenty of colourful vegetables and fruits, different legumes, wholegrains, nuts and seeds. Variety in our diet is essential for our overall health and feeds the different bacteria within our gut, while providing a range of nutrients. Each of these high fibre foods are broader categories, with an abundance of different types within each, leaving us spoilt for choice. Remember to leave the skin on your fruits and veggies too for that additional insoluble fibre.
Part of having a high fibre diet is also ensuring you are adequately hydrated and getting enough water throughout the day. This ensures the fibre is able to move through our body, supporting our digestive system in the removal of waste.
When you add one or more fibre containing foods to each meal, you’re on track to increasing your fibre intake and supporting your gut health. As you start eating more fibre and making these foods a large part of your diet, you’ll notice that not only your gut health improves, but also your overall health. The benefits are endless.
Nourished Gut
You can learn more about fibre and how to incorporate it through my online program Nourished Gut. This includes a 3 week meal plan that helps you meet your daily fibre intake! Check it out and join me here.