Top Health Benefits of Fibre and How to Get More in Your Diet
Why Fibre Is Your Friend
Something I see time and time again in clinic is that most people’s diets are hugely lacking in fibre. Yet fibre is key for maintaining steady energy, balanced hormones and a happy gut. It feeds the microbiome (great for mood and immunity), slows the release of sugar into your bloodstream (key for reducing energy crashes) and keeps your digestion running smoothly. Emerging research also suggests that fibre could be helpful in eliminatating some of the microplastics we inadvertently consume through food production and packaging, the water supply and our homes.
What Even Is Fibre?
Fibre is a type of carbohydrate found in plant foods that your body can’t fully digest. Unlike sugars and starches, it passes through the digestive system largely intact, helping to keep everything moving. There are two main types: soluble fibre, which dissolves in water and helps to support cholesterol balance and regulate blood sugar, and insoluble fibre, which adds bulk to your stools and supports regular, healthy bowel movements.
Image: Deryn Macey Looxy
A Simple Formula for More Fibre
Before you reach for the bran-based cereal, the simplest way to make sure you are eating enough fibre is to fill half your plate with 2-3 varieties of vegetables (and some fruit) at each meal. I’d also recommend adding seeds, nuts, beans or lentils to your meals each day to reap the rewards.
If you find that beans and lentils cause you to bloat, then try pre-soaking them if you are using dried or eating half a teaspoon of fennel seeds at the same time (or add the seeds to hot water to make your own digestive tea).
Other Ways to Eat More Fibre
Adding more fibre to your diet doesn’t have to mean a total overhaul. Try these small changes that together add up to increase your intake:
Start your day with wholegrain oats (not instant porridge oats) or my start-the-day-right granola. If you’re switching from porridge oats to wholegrain oats, simply soak them in water overnight before heating in the morning to slash the cooking time.
And/or add a handful of berries and a tablespoon of mixed seeds to your breakfast.
Swap a lunchtime sandwich for a Nourish Bowl – you can find my simple formula here.
Choose whole grains: swap white rice, bread and white pasta for brown rice, buckwheat, quinoa, spelt, brown rice pasta, lentil pasta, buckwheat or brown rice noodles.
Add beans and lentils. Toss them into soups, stews or salads for an instant fibre boost.
Eat the rainbow. Fruits and vegetables are rich in both fibre and nutrients – aim for variety and colour on your plate.
Add some steamed vegetables and a small palmful of nuts to your evening meal.
Image: Cody Chan
Go Low and Slow When Adding More Fibre
If your diet is very low in fibre, it’s best to start slowly and increase your intake gradually. Also make sure you’re drinking enough water (1.5-2 litres per day for most people). If you have IBS or problems with your digestive heath then I’d recommend working with a registered nutritional therapist to get to the root cause of your concerns as maxing out on fibre may make your symptoms worse.
Image: Annie Spratt
How to Find Out More…
If you are experiencing digestive issues, then you don’t have to just live with it: a private functional stool test can help you to get to the root cause of what is driving your issues. If you are interested in finding out more, you can click here to get in touch.