The importance of fibre
Fibre can make a huge difference to our health. As a nutrition coach, fibre alongside protein are the two main nutrients I focus on with my new clients, because of the vast amount of health benefits it offers, as well as preventing diseases.
So today I thought it was important to discuss the importance of dietary fibre, what it is, where you can get it from your diet, why it is so vital for our health and my top tips for easily adding more into your daily nutrition – the what, the where, the why and the how of fibre, if you will.
What?
The average adult needs at least 30g of fibre a day, and most people in the UK don’t get enough in their diets. Dietary fibre is a term that is used for carbohydrates found naturally in plants. Unlike other carbohydrates (such as sugars and most starches), dietary fibre is not digested in the small intestine and reaches the large intestine intact. This helps to keep our digestive system healthy and prevents constipation. As a complex carbohydrate, our bodies cannot break down most fibres, therefore keeping you fuller, for longer - this is why fibre is often associated with weight loss, because feeling fuller means you are less likely to overeat.
Where?
All plants. You can find fibre in all vegetables, fruits seeds, chia seeds, beans, legumes, lentils, whole grains, pearl barley, quinoa, whole wheat rice, pasta, couscous and brown bread. The list goes on - and you can obviously have some that are heavier in concentration than others, but that’s the general rule.
Oats, potatoes, sweet potatoes, brown bread, brown rice, wholewheat pasta, fruits, beans and lentils are all complex carbohydrates. Simple carbs include white bread, white rice and pasta, cereal, fruit juice and baked goods. Complex carbohydrates are those that have fibre, and it is the fibre grains that are taken away from things like brown bread, wholewheat pasta and rice that then as their white counterparts, makes them simple carbohydrates. It’s the removal of the fibre that makes them easier to digest, and therefore simple carbohydrates.
Essentially, if you are prioritising wholefoods, you will be getting enough fibre. Wholefoods are foods that are whole in themselves - so like vegetables, nuts and unprocessed meat like chicken or steak. The British Heart Foundation describes wholefoods as foods left close to their natural state when eaten, learn more about wholefoods and examples of them here.
Why?
So why is this important? Well, fibre reduces our risk of many diseases, like type 2 diabetes, cardiovascular disease and bowel cancer - this is because fibre helps us poo more frequently, reducing the amount of time harmful chemicals stay in the bowel. As such, fibre also prevents constipation - you know how after holiday when you’ve eaten everything in sight? The quickest way to regulate your body and get things moving - fibre.
Diets that are high in fibre also support weight management and reduce the risk of obesity, lowering cholesterol and blood sugar. In short, if you do nothing else with your nutrition, increase your fibre intake and you’ll reduce your risk of contracting many diseases and stay regular and full throughout the day.
How?
So how are you meant to get enough of this vital fibre into your diet on a daily basis? I share all of this in an attempt to be helpful, not to overwhelm, so here is a nutritionist’s guide to increased fibre:
Increase your fruit intake – most fruit is high in fibre, so consider adding a daily apple, banana, or a handful of grapes as a snack. Not only will these add loads of lovely micronutrients that are great for gut and overall health, but they will also increase your fibre intake. This could look like a snack, but they could also be added to breakfast – porridge, overnight oats, pancakes, toast – you name it – and all of a sudden you have a rounded and balanced meal that will leave you full and satiated for hours.
Add any type of beans or chickpeas to your salads – roasted or fresh. A crunchy chickpea or cannellini bean air fried in olive oil, salt and spices is a bloody lovely thing, so have these as a snack or over a meal as built in croutons (I could easily snack on oven roasted chickpeas all day…). You can also blend them into soups for added value and they make them really creamy too, so that’s a massive win win. I’ve linked some recipe ideas for ease.
Diversify (and increase) your vegetable intake – do you often eat the same green vegetables with your dinner throughout the week? Add some colour from your plants and increase your quantity – you’ll feel fuller and nourish your body even more, as well as actively increase your fibre intake. This will not only increase your fibre, but the diversity will also improve your gut health which can have beneficial short-term and long-term health benefits. So, as well as your usual carrots and peas, try and add in:
Reds – watermelon, tomatoes, radishes and radicchio leaves.
Purple – aubergine, beetroot, blackberries and blueberries.
Orange – pumpkin, mangoes, melon and sweet potatoes.
Swap your bread, rice or pasta to the wholemeal alternative – you will feel fuller for longer. I talked earlier about fibre being removed from these products to make them simple carbohydrates and easier to digest, which is why the white versions are sometimes more appealing, but this is such a good way of getting so much more out of what you’re eating. If you’re not a fan of this idea right now – try going half and half, but just be mindful of the different cooking times.
By including a source of fibre in 90% of your meals, you will massively improve your health and reduce the risk to so many diseases, and this can be as simple as by sprinkling some seeds or nuts over your lunch, adding a portion of berries to your breakfast or including a type of bean or lentils to your dinner.
Check out the rest of the blogs in my series on my website, and learn for yourself all about nutrition and how you can implement this knowledge for yourself.
