Fibre
What is fibre and why do we need it?
Fibre is the backbone of plant foods such as wholegrains, vegetablesand fruits. It’s a type of carbohydrate that remains undigested in your gut and goes “straight through”, brushing your gut clean and keeping your digestive system healthy.
Most of us only think about eating extra fibre when we get constipated, but actually fibre has many other benefits – check them out . Research shows that many Australians are not aware of this, and are not eating anywhere near enough.
What does fibre do in the body?
Most foods we consume – such as fats, proteins and carbohydrates – are easily broken down in our bodies.is thepart of plant foods that mostly passes through your digestive system without being broken down ordigested, andis vital fornormaldigestivefunction.We rely on our gut microbes to digest the fibres for us.
What are the three types of fibre?
There are main types offibre. All are important! Soluble fibre is found in fruit and veg, oats, barley and legumes. Insoluble fibre is found in wholegrain breads, cereal, nuts, seeds, wheat bran and fruit and veg skin (this is the fibre that keeps us regular). Insoluble fibre also plays a critical role in carrying other fibres through the length of the digestive system.Lastly, resistant starch is found in wholegrains, legumes, green bananas,and cooked and cooled potatoes.
How much fibre should I be eating?
Adults in Australia should eat– and up to 40g forpeople with diabetesandfor those trying to improve heart health. Typically, Australian women eat just 21.1g of fibre a day and men 24.8g.
ʵdietitian Eliza Baird says our low fibre consumption is a "significant deficiency inouroverall diet".
"Most grains that Australians eat are refined," Elizasays. "When grains are refined, thebran and germare removed and, along with that, most of the goodness of the grain."To increase fibre intake, we need to include more wholegrains in our diet."
How can I increase the amount of fibre in my diet?
Happily, the answer is not all bran muffins and psyllium husks (although they are certainly going to help). Adding more fibre to your diet is easy.
- Switch towholegrains– Wholegrains contain all three layers of the grain. When those layers are removed, up to 70% of the nutritional benefitis also removed. Make the switch to wholegrain bread, rolls or wraps, brown rice, wholegrain breakfast cereal and pasta and unprocessed flour.
- Add plant foods to your diet– A wide variety of plant foods, such asfruit,vegetables,legumesnuts and seeds can help significantly increase your fibre intake.
- Do not skip breakfast–Eating abreakfastwith wholegrain cereal, such as wheat biscuits or traditional oats, or wholegrain toast,helpstoset you up well fortheday,easily boostingyour fibre intake.
- Go nuts– By simply sprinkling some nuts and/or seeds on your cereal, salads or yoghurt, you’re boosting your daily fibre. Try some chia seeds on your cereal or some pepitas on your salad.
- Mix it up– Fruit and vegetables are a great source of fibre and there are so many to choose from.Check outwhat’s in seasonfor a tastyand affordablefibre fix and to try something newgivepersimmons, pomegranates, custard apples and savoy cabbage a go.
A sudden increase in fibre
While we need to boost our fibre intake,.Increase your fibre intake gradually, as asudden increase in fibremaylead to abdominaldiscomfort associated withbloating. So up your dietary fibre gradually–and remember to drink plenty of water.Why not try one of these high fibre recipes.
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