Fibre is a carbohydrate that is neither digested nor absorbed in the small intestine. High fibre diets are associated with lower cardiovascular disease, Type 2 diabetes and colorectal cancer as well as improved cholesterol, irritable bowel disease, uptake of calcium, Mg and iron, and lower body weight. Fibre also helps us to feel full and improves our immune function. It reduces the prevalence and duration of infectious diarrhea and antibiotic use in children. Adequate fibre intake is also needed to prevent constipation.
I often write about the importance of our gut bacteria, or microbiome, and how dysbiosis of these bacteria is associated with many different health problems including weight gain, inflammation and depression. Fibre is what these bacteria need to grow. But different bacteria like to eat different types of fibre so to have a diverse microbiome it is important to eat a variety of high fibre foods. If these good bacteria don’t have enough food in the form of fibre, they may turn to eating the mucous lining of the gut causing chronic inflammation.
Increasing your fibre intake will have an effect on your gut bacteria within a few weeks, but fibre needs to be eaten every day. Bacteria don’t like being starved for even a day. And if you stop eating enough fibre, the gut bacteria will decrease again.
Studies show that gut bacteria decrease over generations of low fibre diets. So if you, your children, and your grandchildren all don’t eat enough fibre, you can actually wipe out entire species of bacteria. This leads to an increased risk for all the diseases associated with gut dysbiosis that I have previously discussed. And even if your great-grandchildren eat a super healthy diet with lots of fibre, they cannot increase the number of bacteria of a species that isn’t there to start with.
Some fibre foods that are great for specific health promoting bacteria are leeks, asparagus, chicory, Jerusalem artichokes, garlic, onions, wheat, oats, and soybeans. Other foods that are high in fibre include whole grains, legumes, fresh fruit, vegetables, and dried fruits.
Most people consume about 15g of fibre per day, but this is not enough to promote health. Fibre intake should be at least 25g/day. This really isn’t hard to do. If you have muesli with almonds, sunflower seeds, sultanas and dried apple for breakfast, an apple for morning tea, a sandwich with 2 slices of wholegrain bread for lunch, a pear for a snack, and include brown rice and some carrots for dinner you will have consumed 26g of fibre. Too easy!
When looking to increase the fibre in your diet, try to avoid white foods. Have sweet potato instead of white potato, brown rice instead of white (it tastes better anyway) and wholegrain bread instead of white bread. Increase your fibre intake slowly until you are getting at least 25g per day.
Start increasing your fibre intake today! Your gut bacteria will thank you (and so will future generations).
Check out my Healthy Heathcote 90-Day Challenge video about fibre here: