You’ve probably heard us mention fibre before - whether in relation to its benefits (check out our Fuelling Fertility blog!) or as that must-have ingredient in your diet. You know it’s good for you, but maybe you're not entirely sure why or how to get more of it into your day. Don’t worry, we’ve got you covered!
What is Fibre, Anyway?
Let’s break it down. Fibre is actually a type of carbohydrate - and yes, carbs can be good for you! Unlike the carbs in foods like pasta and bread, which are broken down into glucose for energy, fibre isn’t digested by our bodies. Instead, it travels through the system, doing all sorts of good along the way.
There are two main types of fibre you’ll hear about: soluble and insoluble. Both are super important for keeping your body healthy and happy, so let’s dive in. And just so you know, fibre only comes from plant-based foods, so it’s another great reason to keep loving your fruits, veg and whole grains!
Soluble Fibre
Soluble fibre is water-soluble and comes from the inner flesh of plants. When it mixes with water in your gut, it forms a gel-like substance. This helps slow down digestion, keeping you feeling fuller for longer and helping to stabilise blood sugar levels. It can even lower ‘bad’ cholesterol. You’ll find soluble fibre in foods like oats, barley, beans and certain fruits and veg!
Insoluble Fibre
Insoluble fibre comes from the outer skin of plants and is insoluble in water. This means it doesn’t dissolve, and it isn’t typically fermented by the bacteria in your colon (we'll get into that in a moment!). Instead, it passes through your digestive system mostly unchanged.
The magic of insoluble fibre? It helps bulk up your stool and keeps everything moving smoothly - promoting regular bowel movements. So, if you're looking to avoid constipation or maintain healthy digestion, insoluble fibre is your go-to! You can find it in foods like whole grains (brown rice, quinoa, wheat bran), leafy greens, nuts, seeds and the skins of fruits.
Fermentable vs. Non-Fermentable Fibre
We usually talk about fibre in terms of soluble vs. insoluble, but did you know it can also be categorised as fermentable or non-fermentable? Fermentable fibre feeds the beneficial bacteria in your gut, which helps support a healthy microbiome. Non-fermentable fibre, on the other hand, passes through mostly unchanged and helps keep your intestines moving along and your bowels regular.
The Many Health Benefits of Fibre
Did you know we need at least 25g of fibre a day? But most health experts actually recommend aiming for about 30g! You might be wondering why - well, fibre is like a secret superhero for your health. We’ve already touched on some benefits when we talked about soluble vs. insoluble, but let’s dive deeper into why hitting those fibre goals is a game-changer for your health. Your body will thank you!
Regular Bowel Movements
Both soluble and insoluble fibre help keep things running smoothly in the digestive system. Soluble fibre forms a gel in your gut that softens stool, while insoluble fibre adds bulk, making it easier to pass. Fibre also supports your gut health by feeding the beneficial bacteria in your intestines. These bacteria ferment fibre, drawing water into the intestines, which helps keep your stool soft and easy to pass.
Gut Health
Fibre is a prebiotic, which means it’s essentially food for the good bacteria in your gut. These microbes ferment soluble fibre, producing short-chain fatty acids (SCFAs) that nourish the walls of your colon and regulate your immune system. A healthy gut flora balance can reduce inflammation, strengthen your immune system and even improve metabolic health!
Lower Cholesterol & Heart Health
Eating more fibre has been linked to a lower risk of heart disease. Beta Glucan, a type of soluble fibre found in foods like oats, helps lower both total and LDL cholesterol (the ‘bad’ cholesterol we want to keep in check). So, fibre = heart health!
PMS Relief
Here’s something you might not know: increasing your fibre intake could help with PMS! A healthy and diverse gut microbiome strengthens your immune system's response to inflammation. Boosting your fibre intake could enhance your body’s anti-inflammatory response and may help ease discomfort from heavy periods, endometriosis or PCOS.
Those short-chain fatty acids we mentioned earlier? Well, they’ve been shown to help stabilise mood. Keeping your gut healthy with fibre can also give your brain a little boost. So, adding more fibre to your diet might help with PMS symptoms like low mood and anxiety.
If you experience food cravings or fatigue, fibre might just be the answer. Fibre is slow to digest, which means it gives you a steady release of energy after you eat. Plus, those SCFAs produced by the bacteria in your gut help increase the release of hormones that make you feel full.
Fertility
Fibre is not only a key player in digestive health but also has a positive impact on your reproductive health. A balanced diet rich in fibre contributes to overall well-being, and surprisingly, it can even support fertility. One interesting study found that couples who consumed more fibre had a 13% higher chance of conceiving compared to those with lower fibre intake.
Cancer Protection
You might not have expected this, but research has shown that fibre can actually protect against certain forms of cancer - particularly colorectal cancer. This type of cancer seems to be on the rise, especially among younger people, potentially due to the shift towards processed foods in modern diets. But that's not all: a high-fibre diet has also been linked to a lower risk of breast cancer. Studies suggest that getting enough fibre during adolescence and early adulthood could play a significant role in reducing this risk. So, not only does fibre support your digestive health, but it also plays a key role in keeping your body protected long term!
How to Get More Fibre in Your Diet
High-fibre foods are also packed with vitamins and minerals, giving you plenty of reasons to love them! When we talk about “high fibre,” we mean foods that contain 6g or more of fibre per 100g. Foods with 3g or more per 100g are considered a good source of fibre, while those with less than 3g are lower in fibre.
Here are some tips to help you bump up your fibre intake:
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Start Small & Drink Plenty of Water: Add fibre to your diet gradually, and drink lots of water! Too much fibre too quickly, or not enough water, can lead to cramping, bloating or constipation. Fibre pulls water into your bowel, so staying hydrated is key.
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Eat the Skin: Most of the fibre in fruits and veggies is in the skin, so leave those peels on! Cucumbers, apples, potatoes and other produce are all more fibre-rich when you eat the skin.
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Go Whole Grain: Whole grains are packed with way more fibre than refined grains. Try swapping white bread, pasta, and rice for whole grain versions like quinoa, brown rice, oats and barley.
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Try Plant-Based Proteins: Beans, lentils and other plant-based proteins are fibre superstars! Swap out meat for lentils in a bolognese sauce, or add some black beans to your tacos for a fibre-packed meal.
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Add More Fruits & Veggies: Sneak extra fruits and veggies into your meals wherever you can. Even if a recipe doesn’t call for it, add a handful of spinach or some berries. Try adding them to your overnight oats for a tasty fibre boost!
- Include Seeds: Seeds like chia, flax and sunflower are rich in fibre. Toss them in your smoothies, salads or sprinkle them over yogurt for a little extra crunch.