All about fibre

DID you know fibre could actually help maintain a healthy weight? And that’s not the only reason why we should all be eating more foods which are high in fibre.

SuperLiving spoke to Dieticians Association of Australia media spokesperson and practicing dietician Natasha Meerding to find out why consuming enough fibre in our diet is important.

“It is recommended that Australians eat at least 30 grams of fibre each day,” she said. “Most Australians currently eat around 20 grams of fibre each day.”

“We have a fair way to go ... we need to eat more fruits, veggies and whole grain.”

There are two types of fibre, insoluble and soluble. Insoluble fibre has a laxative effect, as it absorbs water and helps soften the contents of the bowel, helping keep it regular, Meerding said. Foods that contain insoluble fibre include high fibre breads and cereals, nuts and seeds, as well as the outer skins of vegetable and fruit.

“Insoluble fibre is also very filling.”

Soluble fibre on the other hand can help stabilise blood glucose levels, especially in those who have diabetes. It can also help lower bad cholesterol levels. Soluble fibre slows down stomach emptying, therefore helps us feel fuller for longer after eating. Examples of foods we should eat that are high in soluble fibre include dried beans, lentils and oats.

Soluble fibre can reduce our risk of osteoporosis, gout, tooth decay and reflux.

Meerding said including more fibre in our diets was simple. With fruit and vegetables for example, why not try consuming it with the outer skin on instead of peeling it.

“Getting fibre is important at all stages of our lives.”

The right amount of fibre in our diet not only helps keep the digestive system healthy, it can also prevent and reduce the risk of various health problems and diseases.

One health problem is constipation, which causes bowel movements to be infrequent. The other is diverticular disease, which is an acute and painful condition caused by infection of pockets or splits in the muscle wall of the large intestine or bowel. Lack of fibre in our diets can also lead to haemorrhoids and bowel cancer, she said.

A common myth around about fibre at the moment is that it causes bloating and gas. “This is a misconception ... if people are experiencing large amounts of bloating or gas there might actually be an underlying issue and it might not be related to fibre in your food at all,” Meerding said.

“It could be an intolerance or it could be irritable bowel syndrome. So what I would recommend is that if you are really concerned and you are avoiding the healthy foods which contain fibre, you should visit your local accredited practicing dietician to find out what might be causing these symptoms.”

Off the shelf fibre supplements can be beneficial if we don’t have a large appetite and find it hard to get the required 30g a day. “Sometimes if you are undergoing medical treatment or if you are on medication, your appetite goes down and this is where the supplement can be helpful.”