Are you getting enough fibre? Why this gut-loving nutrient deserves more hype

Written By Ariana Triskelidis

As an Accredited Practising Dietitian in the gut-health space, I often find that fibre is one of the nutrients many of my clients find challenging to understand and are lacking in. With all of the hype around reaching protein goals these days, poor fibre is often pushed to the wayside and not prioritised. Despite fibre’s significant role in our overall health and disease prevention, many humans fall short of the recommended daily intake. Let's delve into what fibre is, why it's crucial, and how much we need to thrive.

What Is Fibre?

Fibre is the edible part of plant foods that our bodies can't digest. It passes through our digestive system relatively intact, and is broken down in the large bowel by our ‘gut bugs’, also known as bacteria. There are three main types of dietary fibre:

  • Soluble Fibre: Dissolves in water to form a gel-like substance (think chia seed pudding!) and slows how food moves through the large intestine. This process contributes to softer poo, and lower blood cholesterol and blood sugar levels. Sources include oats, legumes, fruits, barley, vegetables and supplements such as psyllium husk and metamucil.

  • Insoluble Fibre: Often known as ‘roughage’ it adds bulk to poo and helps food pass more quickly through the digestive tract. Found in whole grain breads and cereals, nuts, seeds, bran and the skins/seeds of fruits and vegetables.

  • Resistant Starch: Holds a similar role to fibre by resisting digestion in the small intestine and passing through to the large intestine where it ferments. It feeds the 'good’ gut bacteria and is known as a prebiotic. Found in cooked and cooled potatoes and rice, starchy vegetables, unripe bananas, and legumes.

Why Is Fibre Important?

Fibre plays a pivotal role in maintaining our health:

  • Digestive Health: Promotes regular bowel movements, prevents constipation and diarrhoea.

  • Heart Health: Helps lower cholesterol levels and reduces the risk of cardiovascular disease.

  • Blood Sugar Control: Slows the absorption of sugar, helping to control blood sugar levels.

  • Improves fullness from meals: Helps to keep you feel fuller for longer which can support appetite management.

  • Gut Microbiome Support: Feeds beneficial gut bacteria, promoting a healthy gut environment.

How Much Fibre Do We Need?

In Australia, the recommended intake of dietary fibre is:

  • Men: 30 g/day

  • Women: 25 g/day

  • Pregnancy & Lactation: ~30 g/day

  • 1-8 yo: 14-18g/day

  • Boys (9-18yo): 24-28g/day

  • Girls (9-18yo): 20-22g/day

To put this into perspective 1 apple or banana has ~2-3g of fibre and 1 cup of wholewheat pasta has 8g of fibre.

Tips to Increase Fibre Intake

Incorporating more fibre into your diet doesn't have to be daunting. Here are some practical tips:

  • Start Your Day Right: Choose whole-grain breads, cereals (e.g., Weet-Bix), muesli or oats.

  • Snack on: Fruits, nuts/seeds, popcorn, grainy crackers

  • Add Legumes: Include beans, lentils, or chickpeas in salads, soups, or pasta sauces.

  • Choose Whole Grains: Opt for whole-grain bread or high fibre white bread, wholegrain cereals/pasta/rice, oats or muesli.

  • Vegetables: Aim to include a variety of vegetables everyday.

  • Hydrate!!: Fibre requires water to work effectively…so drink plenty of water-based fluids throughout the day.

By making small, manageable changes to include fibre-rich foods, you can have a significant impact on your health. Remember, it's all about focusing on what you can ADD to your diet to best nourish your body.

If you're looking for personalised guidance on increasing your fibre intake or improving your digestive health, feel free to reach out to our friendly dietitian. At So Foody Dietetics, we're here to help you make food fun again and support you with personalised, simple strategies.

Ariana Triskelidis