Fibre & Gut Health: The Basics

You’ve likely heard that fibre is crucial for your health! Despite this, many Australians still fall short of their daily fibre intake.

Fibre might sound dull, but its benefits are anything but! The role fibre plays in your overall health is incredibly significant.

What exactly is fibre?

Fibre is a type of carbohydrate that our bodies can’t digest. It’s found in plant-based foods such as fruits, vegetables, grains, nuts, seeds, and legumes.

As you consume fibre, it journeys through your digestive system to your large intestine largely undigested. Most nutrients get absorbed in the small intestine, but fibre’s unique path to the large intestine (also known as the large bowel) is key to its health benefits.

Fibre and Gut Health: What’s the Connection?

The relationship between fibre and gut health is an emerging field in nutrition research, and we are only beginning to understand its full impact.

Fibre supports digestive health, which is intricately linked to the health of nearly every other organ in your body—from your heart and brain to your kidneys, liver, and skin.

As fibre travels undigested to the large intestine, it encounters a community of trillions of beneficial microbes. These microbes thrive on fibre, producing compounds that maintain our gut and overall health. Simply put, more fibre means happier gut bacteria!

Other Benefits of Fibre

In addition to promoting gut health, a high-fibre diet can help with:

Regular Bowel Movements: Fibre helps maintain regularity.
Lowering Cholesterol: Fibre binds to cholesterol, preventing its absorption.
Stabilizing Blood Sugar: Fibre slows glucose absorption, helping to stabilize blood sugar levels.
Feeling Fuller Longer: Fibre helps you stay satisfied after meals.

Are you Getting Enough Fibre?

Chances are, you’re not. Research shows that less than half of Australians consume enough fibre, largely due to the prevalence of processed foods.

Aim for 30 grams of fibre each day for optimal health. Here’s what 30 grams of fibre might look like:

½ cup natural muesli
2 wholegrain crispbreads (e.g., Ryvitas)
1 apple (with skin) and 1 orange
2 cups mixed raw vegetables
¼ cup legumes (e.g., chickpeas)

Tips for Increasing Your Fibre Intake

To ensure you’re getting enough fibre, try to include the following daily:

2 pieces of fruit
5 serves of vegetables
4-6 serves of wholegrains
1-2 serves of nuts, seeds or legumes

Gut Warning: It’s important to increase fibre intake slowly, especially if your diet is currently low in fibre. This is to prevent overwhelming your gut bugs and the onset of negative symptoms like gas, constipation and bloating. A slow increase will allow you and your healthy bacteria time to adjust to the higher-fibre diet. It’s also important to drink plenty of water (at least 8-9 cups) to prevent constipation and let fibre do it’s job

Simple Swaps to Boost Fibre in Your Diet:

Make sure half your plate is filled with fibre rich foods at lunch and dinner
Switch from white to wholegrain bread
Keep the skin on your fruits and vegetables
Sprinkle mixed seeds onto your breakfast bowl
Use wholemeal products wherever you can (e.g. wholemeal flour)
Enjoy a handful of nuts as a snack
Eat more vegetarian meals (go meatless on Mondays!)

Incorporating these tips into your daily routine can help you meet your fibre goals and improve your gut health. Remember, a happy gut leads to a healthier you!

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