What’s the big deal about FIBRE?
Not only does fibre have many health benefits, but it can be found in so many different types of foods! Unfortunately, many of us aren’t getting enough fibre each day.
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What exactly is fibre?
Fibre, which is found in plant-based foods, is a carbohydrate. Unlike other carbohydrates, fibre does not get broken down in our body to be used for energy. Instead, it passes through our digestive system providing very important functions to support our health.
Fibre can be categorized into two main types: soluble fibre and insoluble fibre.
Soluble fibre dissolves in water to form a gel-like substance in your digestive tract. It can be found in foods such as oats, legumes, fruits, and vegetables.
Whereas, insoluble fibre does not dissolve in water, but it adds bulk to your stool. Insoluble fibre can be found in whole grains, nuts, and the skins of fruits and vegetables.
Why should you get more fibre?
Regularity
Increasing the amount of fibre you eat each day can help you to maintain regular bowel movements and prevent constipation by adding bulk to your stool. Fibre can also prevent or ease conditions like hemorrhoids and diverticulosis (a condition in the colon that can cause inflammation, bleeding, and other symptoms).
Blood sugar regulation
Fibre helps to slow down your digestion, meaning it slows the absorption of carbohydrates (aka sugars) into your bloodstream. This helps to prevent those big blood sugar spikes that can happen after eating a meal high in carbs/sugar. For people with diabetes and prediabetes, managing those blood sugar spikes with meals is crucial, but it can also be important for those without. Blood sugar spikes result in rapid falls in blood sugar, which can make you feel sluggish and rundown.
Weight management
Many foods that are higher in fibre, tend to be lower in calories (think veggies, fruits, legumes and whole grains). Because these foods tend to be more filling, they can help you feel satisfied after meals, reducing hunger between meals and helping you maintain your weight management goals.
Heart health
Soluble fibre (the type of fibre that forms a gel-like substance in your digestive system), helps to lower cholesterol levels by binding to cholesterol in the small intestines and pulling it out through the stool.
Gut health
Your gut is home to hundreds of different species of bacteria that support your body through immune, digestive, and brain functions. When you consume foods containing fibre, you are providing these beneficial bacteria with the food (known as prebiotics) they need to flourish.
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How do you increase your fibre intake?
Increasing fibre in your diet is an excellent way to help support your body and reduce your risk of developing chronic diseases. However, increasing the amount of fibre you eat too quickly can cause gas, diarrhea, bloating and/or cramping. Try to increase your fibre intake slowly to avoid any negative symptoms, by adding an extra serving every few days.
Additionally, increasing fibre without adequate intake of water can lead to constipation. Be sure to drink plenty of fluids throughout the day to avoid discomfort when passing stool.
Although the amount of daily fibre required can vary depending on your age, sex, and health status, it is recommended that most adults aim for 25-38 grams of fibre each day.
Most of us don’t weigh our food or even know how much fibre is in our food, so what can we do to make sure we are getting enough? By including lots of plant-based foods in your daily meals and snacks. Examples of plant-based foods are fruits, vegetables, nuts and seeds, beans and legumes, and foods made with whole grains.
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Ideas for increasing fibre
Swap out a sour cream-based dip for bean dip or hummus.
Add a handful of berries, grapes or slices of pear to your snacks and breakfast.
To boost insoluble fibre, keep the peel on fruits and veggies like cucumbers, potatoes, and apples.
To boost soluble fibre, opt for oatmeal and top it with fruit for breakfast a few times a week and add beans or legumes to your soups, salads and stews.
If you like yogurt, try adding some berries or soft fruit and sprinkle a tablespoon of ground flaxseeds on top.
To make snacks more filling, add a handful of nuts; this will increase the fibre and protein too!
Have you ever tried chia seed pudding? Chia seeds are an excellent source of fibre and contain healthy fats too. You can add your favourite fruit on top for additional fibre and flavour.
When choosing packaged foods, check the nutrition facts table and aim for foods that have 2-3g of fibre per serving.
Try to include fruits and vegetables with every meal or snack and opt for foods made with whole grains often.
Swap out potato chips for popcorn to increase fibre and satisfy your craving for salty crunch!
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The information provided is not intended for individual medical advice or medical nutrition therapy, and relies on evidence-based nutrition best-practices for a general population. If you have specific questions or concerns regarding your fibre intake, please contact your healthcare provider or a Registered Dietitian.
