As the day gets under way, this healthy focus on fibre can start to waver, probably because you’re confused about how much of the stuff to include in each meal. If so, you’re not alone — more than one in 10 Australians say they have no idea whether or not they’re consuming enough fibre.
As if confirming this confusion, our pharmacy shelves are groaning with fibre supplements and bowel-stimulating potions; they’re a testament to the fact that many of us aren’t getting the fibre we need from diet alone.
Although the discomfort of constipation sends us in search of these products, a sluggish bowel isn’t the only side effect of a low-fibre diet — nor its most important. A growing body of evidence shows that a high fibre intake plays a key role in reducing your risks of developing colorectal cancer, cardiovascular disease and type 2 diabetes.
We should be consuming no less than 25 to 30g of fibre a day, according to national guidelines, but to enjoy the full benefit and reduce your long-term health risks, those numbers need to be higher: at least 28g for women and at least 38g for men.
6 Surprising Benefits of Fibre
1 Slows digestion & absorption of food
Fibre can help lower a food’s glycaemic index (GI), and low-GI foods give you sustained energy. High-fibre, low-GI foods also keep you feeling full, making you less likely to overeat at your next meal.
2 Lowers ‘bad’ LDL cholesterol
Soluble fibre dissolves in water to form a gel that binds with cholesterol and cholesterol-like substances in the gut, preventing the body from absorbing harmful compounds. Find soluble fibre in oats, beans, lentils and berries.
3 Balances ‘good’ & ‘bad’ gut bacteria
Prebiotics are natural types of fibre that stimulate the growth of probiotics such as bifidobacteria, ‘friendly’ bugs that research links to good health. Wheat, garlic and onion contain the prebiotic fibre inulin.
4 Ferments to produce short-chain fatty acids
Short-chain fatty acids keep the colon lining healthy by fuelling its cells and promoting blood flow. They also help the body absorb minerals, enhance fat and glucose metabolism in the liver, and have anti-diarrhoeal and anti-inflammatory properties.
5 Removes waste
Fibre absorbs toxins and creates bulk in the colon, thereby promoting the elimination of waste.
6 Speeds up transit time of waste
During digestion, any fibre that remains intact and passes into the large colon adds bulk to your stool. This bulk is healthy, as it speeds up waste’s transit time in your colon and prevents constipation.
