Do I need more fibre in my diet? The important signs you need to know
We know fibre is vital for keeping us, ahem, regular. But it turns out adding more fibre to our diets canalsohelp uslose weight, have blemish-free skin and get a great night’s sleep.
While the benefits of a high-fibre diet in lowering your risk, including some cancers, type 2 diabetes, obesity and cardiovascular disease have long been known, research has shown a daily fibre boost can have far wider health benefits. And, what’s more, boosting the fibre in your diet is easier than you may think.
SO, HOW DOES IT WORK?
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.
There aremain types offibre. Soluble fibre, found in fruit and veg, oats, barley and legumes, helps you feel fuller. Insoluble fibre, in wholegrain breads, cereal, nuts, seeds, wheat bran and fruit and veg skin, is what keeps us regular.Resistant starch, found in wholegrains, legumes, green bananas,and cooked and cooled potatoes,canhelp promote the growth ofgood bacteria and improve bowel health.
SURPRISING HEALTH BENEFITS OF FIBRE
Having trouble sleeping? More fibre in your diet might be the answer. Fibre helps regulate blood sugar throughout the day and, importantly, at night, meaning a better sleep.
A 2016 studyby,found participantsfellasleep faster after eating meals higher in fibre. They also found a greater fibre intake led to more time spent in deep sleep.
Bad skin?Fibre canhelp maintain,leading to fewer breakouts.Fibrerich foods, such as fruit, veggies and wholegrainsare often also rich invitaminsand antioxidantswhich areimportantto keep yourcomplexion glowing.
BUT IS IT GOING TO HELP ME LOSE WEIGHT?
Foodshigh in fibre take a longer time to digest, and are generally bulkier, which means you are more likely to feel fuller–and less likely to reach for the biscuits when that 3pm slump hits.
High-fibre foods also have fewer calories per gram when compared with their low-fibre counterparts. So, you can eat the same amount of food, but with fewer kilojoules, whichcanhelp with weight loss. A 2018 study, published bythejournal,found participants on a prescribed high-fibre diet lost weight – and, importantly, did not feel hungry.
ANY OTHER BENEFITS?
Fibre also plays a role in producing serotonin, one of the neurotransmitters that signals our brain, improving our moods, and helping to reduce anxiety and depression.
Ahigh-fibre diet may help reduce blood cholesterol levels and subsequently lessen the risk of cardiovascular disease.The fibre in beans, oats and flaxseedmaylower‘bad’LDLcholesterol levels.
has been linked to constipation, haemorrhoids, diverticulitis (small hernias of the digestive tract), irritable bowel syndrome, weight gain, coronary heart disease,diabetesand colon cancer.
SO,HOW MUCH FIBRE SHOULD I BE EATING?
Adults inAotearoashould eat– and up to 40g forpeople with diabetesandfor those trying to improve heart health. Typically, New Zealanders eat just17.9g (women) to 22.8g (men)of fibre.
ʵdietitian Charlotte Moor says our low fibre consumption is a “significant deficiency inouroverall diet”.
“Most grains that New Zealanderseat are refined,”Charlotte says. “When grains are refined, thebranand 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 outfor a tastyand affordablefibre fix and to try something newgivepersimmons, pomegranates, custard applesand 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.
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