How to hit your daily fibre intake

The current European recommendation for the daily intake of fibre is 25g, although they are currently reviewing recent recommendations to increase this figure to 30g a day.  It is said the average Briton consumes approximately 12g a day.

What is fibre? What does it do?

The part of carbohydrate foods indigestible by our digestive enzymes is described as dietary fibre. Dietary fibre is found naturally in all fruits, salads and vegetables and in the cell walls of whole grains (such as oats, quinoa, brown rice, millet, bulgur wheat, buckwheat, rye, spelt and bran), legumes (beans, peas and lentils), nuts and seeds.

The consumption of high fibre plant foods is known to assist in healthy bowel movements, by providing bulk to stools and as a food source for good bacteria in the colon.  Dietary fibre causes satiety therefore affects appetite and consumption quantities. Insoluble fibre has the potential to bind to and remove waste products including environmental toxins1,2 and pathogenic bacteria from the body ensuring they don’t get absorbed into the blood stream – so an invaluable part of our daily cleaning process.

 

What’s the difference between soluble/insoluble fibre?

In general insoluble fibre binds with other waste products in the gut, provides bulk to stools and is excreted via the colon.  Soluble fibre on the other hand is more likely to be fermented by the bacteria in the colon to either provide nutrients for themselves or for absorption by the body.

 

Why are people not getting enough fibre?

If dietary fibre is naturally found in ‘wholefoods’ and our modern busy lifestyles and corporate influence of our food system has increased the consumption of convenience foods then it is inevitable that fibre consumptions will  have decreased.

‘Beige carbohydrates’ such as white bread, pasta, rice, pastries, cakes, biscuits etc are well known to be low in fibre as well as many essential nutrients. Fibre is often removed from processed foods to improve shelf life and freezing so cooking from scratch is highly recommended.

 

How do we feel if we’re not getting enough fibre?

The consumption of high fibre plant foods is known to assist in healthy bowel movements, by providing bulk to stools and as a food source for good bacteria in the colon.  If there is insufficient dietary fibre or water in the diet, the faeces will move more slowly and there will be more time for water to be absorbed from the ingested food into the rest of the body, leaving the faeces smaller and harder, which in turn is more difficult to move, resulting in constipation and generally feeling sluggish.

 

HOW CAN YOU INCREASE YOUR FIBRE INTAKE?

Add colour!

Eating closer to nature naturally involves eating a wide rainbow of colourful whole foods including fruits, vegetables and salads which are naturally high in fibre. Consider eating wholefoods instead of processed food in all main meals and snacks.

Fibre Supplement

For those that need a little extra fibre psyllium husk is a gentle fibre supplement known to absorb much more water than other common fibre supplements. It forms a soft gel-like substance, shown to be a much gentler than wheat bran and without the harmful side effects of laxatives.

JERF (Just eat real foods)

Leaving the skins on, eating raw or lightly steaming will all provide more fibre and nutrients. If grown at home organically there is less fear of pesticides or residues on the skins of fruits and vegetables so less need to peel them. Consuming the whole fruit and vegetables will ensure a good intake of natural dietary fibre. As dietary fibre is found in the cell walls of whole grains it is best to eat them in their ‘whole’ form opposed to in a refined ‘white’ form.

Surprising things you didn’t know about fibre

HAS BEEN SHOWN TO CONTRIBUTE TO WEIGHT LOSS

Evidence has shown that soluble dietary fibre slows gastric emptying, increases perceived satiety and plays a significant role in appetite regulation.3 Glucomannan in particular, a water-soluble dietary fibre from the konjac mannan plant, has been proven to contribute to weight loss in the context of an energy restricted diet.  Studies have shown glucomannan to increase satiety,4 reduce the hunger hormone grehlin,5 improve stool movements6,7 and slow down the conversion of carbohydrates into glucose.

MAY BIND TO AND REMOVE ENVIRONMENTAL TOXINS FROM THE GUT

Dietary fibre is well known to help keep our bowels movements regular helping us feel lighter and more energised. Insoluble fibre has the potential to bind to and remove waste products including environmental toxins8,9 and pathogenic bacteria from the body ensuring they don’t get absorbed into the blood stream. So ideal to include as part of our daily cleaning process.

YOU CAN GROW IT EASILY IN YOUR BACK GARDEN

Dietary fibre is naturally abundant in fruits, salads and vegetables, especially in the skins so try not to remove them. If grown at home organically there is less fear of pesticides or residues on the skins of fruits and vegetables, many gardeners wouldn’t worry if a tiny bit of soil is left behind, you could be increasing your good bacteria levels too! A higher fibre content is retained if vegetables eaten raw or lightly steamed. Even the current trend of a high fat low carb (HFLC) diet can be high in vegetables, it’s just the white carbs like refined pasta, bread and pasties that you may want to limit.

OUR HUNTER GATHERER ANCESTORS USED TO CONSUME 4 TIMES OUR CURRENT GOVERNMENT RECOMMENDED AMOUNTS

Eating closer to nature naturally involves eating more whole foods including fruits and vegetables which are naturally high in fibre. It is said that our ancestors’ fibre consumption was substantially higher at perhaps 100 g per day.10

References

  1. Colakoglu F, Donmez HH. Effects of aflatoxin on liver and protective effectiveness of esterified glucomannan in Merino rams. ScientificWorldJournal 2012; 462925.
  2. Chua M, Baldwin TC, Hocking TJ, Chan K. Traditional uses and potential health benefits of Amorphophallus konjac K. Koch ex N.E.Br. J Ethnopharmacol 2010; 128(2):268-78.
  3. Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM. Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods 2019; 8(1).
  4. Salas-Salvadó J, Farrés X, Luque X, et al. Effect of two doses of a mixture of soluble fibres on body weight and metabolic variables in overweight or obese patients: a randomised trial. Br J Nutr 2008; 99(6):1380-7.
  5. Chearskul S, Kriengsinyos W, Kooptiwut S, et al. Immediate and long-term effects of glucomannan on total ghrelin and leptin in type 2 diabetes mellitus. Diabetes Res Clin Pract 2009; 83(2):e40-2.
  6. Keithley J, Swanson B. Glucomannan and obesity: a critical review. Altern Ther Health Med 2005; 11(6):30-4.
  7. Chen HL, Cheng HC, Wu WT, Liu YJ, Liu SY. Supplementation of konjac glucomannan into a low-fiber Chinese diet promoted bowel movement and improved colonic ecology in constipated adults: a placebo-controlled, diet-controlled trial. J Am Coll Nutr 2008; 27(1):102-8.
  8. Colakoglu F, Donmez HH. Effects of aflatoxin on liver and protective effectiveness of esterified glucomannan in Merino rams. ScientificWorldJournal 2012; 462925.
  9. Chua M, Baldwin TC, Hocking TJ, Chan K. Traditional uses and potential health benefits of Amorphophallus konjac K. Koch ex N.E.Br. J Ethnopharmacol 2010; 128(2):268-78.
  10. Eaton SB. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition? Proc Nutr Soc 2006; 65(1):1-6.