Fibre has become extremely popular. In fact, according to the latest consumer trends and interests in purchasing food products and even drinks, products marketed as ‘high fibre’ are on top alongside the growing interest in plant-based food products and products with added health benefits, and there are good reasons for this.
What is fibre?
Fibre is an indigestible compound found in plants, meaning it passes through the small intestine without digestion before reaching the large intestine. Fibre is commonly found in fruits, vegetables, nuts, seeds, and grains. So, now you may be asking, why is fibre so important if we don’t even digest it? That is a very fair question. While we don’t digest fibre, it is well known that fibre plays a critical role in digestive health and helps to prevent constipation. Furthermore, fibre-rich foods are also high in vitamins and minerals, which are crucial to maintain health and function well.
More and more people are understanding the importance of fibre in gut health. However, fibre has also been shown to provide other health benefits, including cardiovascular health, blood sugar, weight management, and the maintenance of healthy cholesterol levels.
Types of fibre
There are two types of fibre, namely soluble and insoluble fibres.
Soluble fibre dissolves in water and is also known to turn into a gel-like material/substance during digestion.
The fascinating thing about soluble fibre is that it is well metabolised by our gut bacteria, which helps diversify the gut microbiota. Soluble fibre can be metabolized into short-chain fatty acids (SCFA), which help to protect against some cancers and digestive problems such as irritable bowel syndrome and irritable bowel disease. It also improves mental health via the gut-brain axis, provides an anti-inflammatory effect, and helps to prevent Type 2 diabetes, which is now a global epidemic alongside obesity.
Moreover, many soluble fibres contain prebiotics, and emerging evidence shows the benefits of consuming prebiotic-rich foods on gut health. We now know how vital gut health is in overall health since around 70 % of our immune system is in the gut due to a large portion (70-80 %) of the immune cells residing in the gut. Amazing, right? Prebiotic is also food for your gut bacteria, so it is essential for good gut health to consume prebiotic rich foods. Foods that are exceptionally high in prebiotics include artichokes, bananas, onion, chicory, garlic, and oats.
On the other hand, insoluble fibre does not dissolve in water. It is abundant in whole grains, legumes, fruits, and vegetables. Like soluble fibre, insoluble fibre provides health benefits such as protection against Type 2 diabetes. However, it also adds bulk to the stool, making it easier to pass, which improves digestion and overall digestive health. Foods particularly high in insoluble fibres include whole grains, nuts and seeds such as almonds, walnuts, chia seeds, pumpkin seeds, beans and potatoes.
Overall, it is essential that we consume both types of fibre. The good news is that if you have a varied, well-balanced diet and consume fruits, veggies, whole grains, legumes, nuts, and seeds, you will most certainly intake both types of fibre.
How much fibre do we need daily?
The current government recommendation in the UK is that adults should consume 30 grams of fibre daily. Sadly, the average daily intake is around 20 grams, and only around 9 % of the UK population consumes the recommended daily intake, so no doubt, there is room for improvement.
What about supplementation?
I am all about the food-first approach. However, life can be hectic, and supplements can offer great support. I personally love adding fibre powders to some of my recipes. For example, I often add inulin or acacia fibre powder to my baked or no-bake desserts, and I love making homemade seed crackers with added psyllium husk powder. If you really struggle to meet your daily intake, have no time to cook/prep food, and suffer from constipation, fibre capsules may offer help.
Tips to increase fibre intake:
Use wholegrain sources such as wholegrain bread and pasta, so swap white bread and pasta for wholegrain ones
Eat your five portions of fruit and vegetables daily; if you can increase it to 7 portions, that is even better
Add nuts and seeds to your meals, such as pumpkin seeds in soup and pasta and almonds and other nuts in yoghurt and porridge.
Add legumes to your meals; you can make Dahl, chickpea curry, and a mixed bean stew or soup, or make your own dip from legumes.
Add fibre powder to baking, such as inulin, oat fibre, bamboo fibre, and acacia fibre.
It is also important to consume enough water, as it helps to get waste moving through and supports regular bowel movements. I usually advise around 2 litres a day.
I would always recommend looking at the nutritional table when purchasing food items. Food containing 6 grams of fibre per 100 g, or 3 grams per 100 kcal, is considered high-fiber, and food containing 3 grams per 100 grams, or 1.5 grams per 100 calories, is the source of fibre.
References:
Baky, M.H., Salah, M., Ezzelarab, N., Shao, P., Elshahed, M.S. and Farag, M.A. (2022). Insoluble dietary fibers: structure, metabolism, interactions with human microbiome, and role in gut homeostasis. Critical Reviews in Food Science and Nutrition, pp.1–15. DOI: https://doi.org/10.1080/10408398.2022.2119931.
Barber, T.M., Kabisch, S., Pfeiffer, A.F.H. and Weickert, M.O. (2020). The health benefits of dietary fibre. Nutrients, 12(10), p.3209. DOI: https://doi.org/10.3390/nu12103209.
European Commission (n.d.). Nutrition claims. [online] Available at: https://food.ec.europa.eu/safety/labelling-and-nutrition/nutrition-and-health-claims/nutrition-claims_en#:~:text=HIGH%20FIBRE.
Gill, S.K., Rossi, M., Bajka, B. and Whelan, K. (2021). Dietary fibre in gastrointestinal health and disease. Nature Reviews. Gastroenterology & Hepatology, 18(2), pp.101–116. DOI: https://doi.org/10.1038/s41575-020-00375-4.
Guan, Z.-W., Yu, E.-Z. and Feng, Q. (2021). Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules (Basel, Switzerland), [online] 26(22), p.6802. DOI: https://doi.org/10.3390/molecules26226802.
NHS (2022). How to get more fibre into your diet. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/.
The Food & Drink Federation. (n.d.). Action on Fibre. [online] Available at: https://www.fdf.org.uk/fdf/what-we-do/diet-and-health/action-on-fibre/.
Waddell, I.S. and Orfila, C. (2022). Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms. Critical Reviews in Food Science and Nutrition, 63(27), pp.1–16. DOI: https://doi.org/10.1080/10408398.2022.2061909.
Wiertsema, S.P., van Bergenhenegouwen, J., Garssen, J. and Knippels, L.M.J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, [online] 13(3), p.886. DOI: https://doi.org/10.3390/nu13030886.