Fortify your digestion with added fibre

In today’s fast-paced world, where convenience often trumps nutrition, our over-reliance on processed foods can result in a fibre deficit.

This is a problem because dietary fibre is a vital part of any balanced eating plan because our bodies need it to support healthy digestion and feed the beneficial probiotic bacteria in our gut. As such, it is indispensable to overall gut health and optimal function.  

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 Fight the fibre deficit

According to research¹, the average Western diet only provides about half the recommended daily amount of fibre.

We can experience various issues without sufficient fibre in our diets, from poor digestion and constipation to diarrhoea and irritable bowel syndrome (IBS) due to an increase in bowel transit time.

From a weight management perspective, fibre promotes feelings of fullness, reducing cravings to aid weight loss or maintenance, and slowing sugar absorption, preventing spikes and crashes in glucose levels.  

Research also suggests that dietary fibre might protect us against heart diseases, hypertension, and certain cancers².

Eating a fibre-rich diet is particularly important for women experiencing menopause, as hormonal shifts during this time can significantly impact digestive health, increasing the risk of constipation.  

Sufficient dietary fibre can also support weight loss and is important for female health, with research³ showing that sufficient soluble fibre “is associated with a significantly reduced risk of breast cancer among pre-menopausal women”.

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 The fibre facts

While recommendations around adequate dietary fibre intakes differ around the world and by age group, it is widely recommended that we get 25-30g or more daily⁴.

We should get most of our fibre from natural sources, with this complex carbohydrate found in plant-based foods like fruits, vegetables, whole grains, and legumes.

Most plant foods contain a mix of two types of fibre, namely soluble and insoluble:

• Soluble fibre dissolves in water, forming a gel-like substance in the digestive system that helps slow digestion, enhancing nutrient absorption.  Soluble fibres include pectin, beta-glucans, gums and mucilage. Beneficial sources include oats, barley, citrus fruits, legumes, including beans and lentils, and vegetables like carrots and Brussels sprouts.  
• Insoluble fibre does not dissolve in water but plays an important role in digestion by adding bulk to the stool, which helps promote regular bowel movements. You find insoluble fibre in whole grains like wheat bran and brown rice, cruciferous vegetables such as broccoli and cauliflower, and some fruits.

READ MORE | Why high-fibre mushrooms are the perfect microbiome fuel

 Feeding probiotics

Beyond digestion, fibre also plays an important role in our gut microbiome, serving as food for the probiotic bacteria colonies that live in our digestive systems.

A diet rich in prebiotics prevents constipation, improves nutrient absorption and boosts the immune system⁵.

Many forms of soluble fibre are prebiotics. These include fructooligosaccharides (FOS),  found in onions, garlic, and bananas, inulin from foods like chicory root, Jerusalem artichokes, and onions, and galactooligosaccharides (GOS), which we get from breast milk and some plant foods.  

Resistant starch, found in unripe bananas, cooked and cooled potatoes, and legumes, is considered both a soluble and insoluble fibre and is an important prebiotic.

While primarily insoluble in water and resistant to digestion, with a low water-holding capacity, this form of fibre also has soluble fibre characteristics, feeding probiotics in the lower digestive system (the colon).

Finding fibre

The best way to get sufficient fibre in all its forms and fight the fibre deficit is to make fibrous carbs a cornerstone of your daily diet.

Start introducing a wider range of fruits and vegetables into your diet and slowly increase your natural fibre intake to avoid potential digestive discomfort, such as excess gas or constipation.

A soluble fibre supplement can also prove useful to increase your daily fibre intake, especially for those struggling to meet their daily needs. Simply add fibre supplement powders to foods like breakfast cereals or take a capsule every morning with your meal.

When adding a fibre supplement to your daily diet, it is important to drink sufficient water to aid digestion.  

4 tips to increase your fibre intake:

1. Start slowly. Gradually increase the amount of fibre you eat each day.
2. Drink sufficient water. Soluble fibre needs water to improve digestion. Aim to drink 2-3 litres of water a day.
3. Fill up on fibre: Add more whole grains, fruits, and raw vegetables to your shopping lists and meals. 
4. Consider a fibre supplement. A fibre supplement can help you achieve your daily recommended intake.

 Fortified with fibre

By understanding the importance of fibre and taking steps to increase your intake through whole foods and supplements when necessary, you can improve your gut health and digestion.

It is best to consult with a healthcare professional or registered dietitian before starting any new diet or adding a supplement to your plan, especially if you have any underlying digestive issues or other health conditions.

References:

1. Hornick, Betsy MS, RD; Liska, DeAnn PhD; Dolven, Cheryl MS, RD; Wrick, Kathie L. PhD, RD. The Fiber Deficit, Part I: Whole Grain Contributions to Health and Fiber Intakes. Nutrition Today 46(6):p 293-298, November/December 2011. | DOI: 10.1097/NT.0b013e318239635f.
2. Seljak BK, Valenčič E, Hristov H, Hribar M, Lavriša Ž, Kušar A, Žmitek K, Krušič S, Gregorič M, Blaznik U, Ferjančič B, Bertoncelj J, Korošec M, Pravst I. Inadequate Intake of Dietary Fibre in Adolescents, Adults, and Elderlies: Results of Slovenian Representative SI. Menu Study. Nutrients. 2021 Oct 27;13(11):3826. doi: 10.3390/nu13113826. PMID: 34836083; PMCID: PMC8619009.
3. Li Q, Holford TR, Zhang Y, Boyle P, Mayne ST, Dai M, Zheng T. Dietary fiber intake and risk of breast cancer by menopausal and estrogen receptor status. Eur J Nutr. 2013 Feb;52(1):217-23. doi: 10.1007/s00394-012-0305-9. Epub 2012 Feb 16. PMID: 22350922; PMCID: PMC3709253.
4. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005. PMID: 30019028; PMCID: PMC6041804.
5. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417. PMID: 23609775; PMCID: PMC3705355.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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