Fibre is often overlooked in the rush to count calories, fats, or carbs, but this non-digestible carbohydrate is a crucial part of a healthy diet. More than just something that helps keep you regular, fibre plays a significant role in many aspects of your health, from improving heart function to supporting your gut microbiome.
What Exactly Is Fibre?
Fibre is a non-digestible carbohydrate that isn’t absorbed by the small intestine. Instead, it makes its way to the colon, where it’s fermented by the microbiota and converted into non-starch polysaccharides (NSP). These NSPs are markers of a healthy diet, as they bring a host of benefits to your body.
The Scientific Advisory Committee on Nutrition recommends 30g of fibre daily. Why? Because a diet rich in fibre is linked to a 30% decrease in cardiovascular risk, better weight management, slower digestion, and even more stable blood sugar levels after meals. It helps keep your digestive system running smoothly and plays a key role in nourishing beneficial gut bacteria like Lactobacillus and Bifidobacterium, which are critical to your gut health.
How Fibre Works: The Soluble vs. Insoluble Fibre Debate
Not all fibre is created equal. Soluble fibre works by lowering cholesterol levels, as it interferes with cholesterol absorption in the gut. On the other hand, insoluble fibre, found in plant cell walls, adds bulk to your stools and ensures a smooth digestive process. Together, these fibres improve gastrointestinal function and protect against constipation by creating softer, bulkier stools.
The Health Benefits of Fibre: More Than Just Digestion
Increasing your fibre intake doesn’t just benefit your digestive system. Here are some of the broader health benefits:
Heart Health: A high-fibre diet is associated with a significant reduction in cardiovascular disease risk.
Blood Sugar Control: Fibre slows down the digestion process, which results in more stable blood glucose levels and a reduced insulin response.
Weight Management: By increasing satiety, fibre helps you feel fuller for longer, supporting weight loss or maintenance.
Gut Microbiome Health: A fibre-rich diet nourishes beneficial gut bacteria, which are essential for overall gut health and immune function.
How to Safely Increase Your Fibre Intake
If you’re not currently consuming 30g of fibre daily, don’t worry—it’s important to increase your intake gradually. Jumping from a low-fibre diet to one high in fibre too quickly can cause unwanted side effects like bloating, nausea, or changes in bowel habits. Instead, aim to increase your fibre intake slowly over the course of several months, allowing your body time to adjust.
Another important point: when you’re increasing fibre, make sure you’re also drinking plenty of fluids. Fibre needs water to move smoothly through your digestive system, and staying hydrated will help prevent any discomfort along the way.
Ready to Boost Your Fibre Intake?
If you're ready to start increasing your fibre intake but aren’t sure where to begin, consider booking a personalised consultation. I offer 30 or 60-minute appointments to help you explore ways to incorporate more fibre into your diet that suit your lifestyle and preferences.
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