Fibre is a vital yet often overlooked part of a healthy diet. While it doesn't get absorbed like other nutrients, its role in gut health, digestion, and disease prevention is profound. This blog explores the different types of fibre, why they matter, and how simple changes in your daily meals can significantly improve your overall health and wellbeing.
What is fibre?
Fibre is the undigestable parts of plant foods such as fruit, vegetables, seeds, legumes and grains. Rather than being absorbed in the small intestine it is broken down by bacteria in the large intestine. Fibre also acts as a prebiotic and feeds the good bacteria in the gut and helps with their growth.
Insoluble vs soluble fibre?
There are 2 different types of fibre - soluble and insoluble fibre.
Soluble fibre dissolves in water to create a gel in the gut. This slows the emptying process in our stomachs which helps you feel fuller for longer. Soluble fibre also helps to lower cholesterol and stabilise your blood sugar levels.
Here are some foods that soluble fibre is found in:
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Psyllium husk
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Legumes and pulses
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Oats and barley
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Apples, oranges, pears
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Peas, avocado, sweet potato
Insoluble fibre does not dissolve in water, instead it’s the roughage that helps keep everything moving along in the bowel. This helps keep bowel movements more regular as well as maintaining a nice, healthy environment in the bowel.
Here are some foods that insoluble fibre is found in:
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Wholegrain breads and cereals like bran
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Brown rice
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Quinoa
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Nuts and seeds (flaxseed, chia)
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Fruit and veggies especially the skins and seeds
How much fibre do I need?
The recommendation is that women eat at least 25g of fibre per day. Men are recommended to eat at least 30g of fibre per day. Currently, most Australians eat around 20g per day. Here are examples of how much fibre is in common foods:
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1 cup of baked beans - 14g
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½ cup of green peas - 4g
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½ cup of all bran - 10g
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1 cup of raspberries - 8.4g
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1 banana - 2.7g
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1 cup of wholegrain pasta - 6.3g
What are the benefits of fibre?
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Relieves and/or prevents constipation
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Regulates bowel movements
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Reduces the risk of colon cancer
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Lowers cholesterol levels
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Reduces the risk of cardiovascular disease
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Helps stabilise blood sugar levels
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Reduces the risk of developing type 2 diabetes
Increasing fibre intake has been shown to reduce the likelihood of dying of any health condition!
What are easy ways I can increase fibre in my diet?
Eating more fibre doesn’t mean changing your diet completely. Small, sustainable changes is the best way to get started. Try these options:
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Choose wholemeal or legume pasta
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Use brown rice or quinoa
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Snack on nuts and seeds
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Try and aim for 2 serves of fruit a day
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Pick wholegrain/wholemeal bread over white
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Add beans/lentils to curries, salads, bolognese
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Sprinkle seeds on a salad
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Add nuts and seeds to porridge
