Fibre: The simple guide to getting enough

We are focusing on fibre as part of our series on nutrition this month. Most of us know including fibre in our diets helps keep our bowels healthy and prevents constipation. But it has loads of other health benefits, which is why we pack Te Atatū Toasted cereals naturally with healthy high-fibre ingredient such as whole grains, seeds, nuts and lentils. Find out more about fibre and how to make sure you are eating enough!

What is dietary fibre?

Fibre is a type of carbohydrate found mainly in plant foods, including fruit, vegetables, wholegrains, nuts, seeds and legumes such as beans, chickpeas and lentils. Unlike other carbohydrates, it isn’t fully broken down and absorbed by the body.

There are three main types of fibre, and they all play slightly different roles.

Soluble fibre, found in foods such as fruit and vegetables, oats, barley and legumes, absorbs water and forms a gel-like substance in the gut. It can help you feel fuller for longer and plays a role in managing cholesterol and blood sugar levels.

Insoluble fibre, found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skins of many fruit and vegetables, adds bulk to stools and helps keep things moving through the digestive system.

Resistant starch, found in foods including wholegrains, legumes, green bananas and cooked and cooled potatoes, passes through the small intestine largely undigested. In the large intestine, it feeds beneficial gut bacteria and supports bowel health.

What are the benefits of eating a high-fibre diet?

Getting enough fibre can benefit your health in more ways than you might realise.

·       Keeps you regular.Fibre adds bulk to stools and helps soften them, making them easier to pass and reducing the likelihood of constipation.

·       Supports bowel health.A high-fibre diet is associated with a lower risk of conditions such as diverticular disease and colorectal cancer. Some types of fibre also feed the beneficial bacteria in your gut.

·       Supports heart health.Soluble fibre can help reduce the absorption of cholesterol, which may help lower LDL or ‘bad’ cholesterol levels.

·       Helps manage blood sugar.Fibre slows the absorption of sugar, helping to reduce spikes in blood glucose levels. A fibre-rich diet is also associated with a lower risk of developing type 2 diabetes.

·       Helps you feel fuller for longer.High-fibre foods tend to be filling, which can help regulate appetite and support healthy weight management.

How much fibre do I need?

New Zealand adults should aim for around 25 to 30g of fibre a day. Here are a few tips on fitting in more fibre.

·       Kickstart your day with a naturally high-fibre breakfast.If you have one serve of Te Atatū Toasted muesli with a cup of raspberries, that’s around 13g, so you are already halfway there! See the food fibre table below.

·       Make the switch to wholegrains.Choose wholegrain bread, brown rice, wholemeal pasta and other wholegrain options more often.

·       Add legumes to your meals.Beans, chickpeas and lentils are excellent sources of fibre and are easy to add to soups, salads, curries and casseroles.

·       Make your snacks count.Fresh fruit, raw vegetables, nuts and seeds can all help boost your daily fibre intake.

·       Add fibre to your baking.Try replacing some white flour with wholemeal flour, or adding oats, our cereals ground, bran, seeds or ground flaxseed to muffins and other baking.

Bowel Cancer New Zealand has a few more simple suggestions for boosting your fibre intake:

·       Eat fruit and vegetables raw when you can,or steam or stir-fry them rather than boiling.

·       Choose whole fruit instead of juiceto retain valuable fibre, particularly from the skin and membranes.

·       Replace lower-fibre foods with higher-fibre alternativesand choose wholegrains where possible.

This table will give you an idea of the fibre content of some common foods.

Fibre values are approximate and can vary depending on the size, variety, brand and preparation method of the food.

Before you boost your fibre intake

If your current diet is low in fibre, don’t suddenly double your intake overnight. Adding too much fibre too quickly can cause gas, bloating and cramping. Increase it gradually over a few weeks to give your digestive system time to adjust.

It’s also important to drink plenty of water. Fibre works best when it absorbs water, helping stools stay soft and easier to pass.

Where possible, aim to get your fibre from whole foods. Fibre-rich foods such as fruit, vegetables, legumes, nuts, seeds and wholegrains also provide a range of vitamins, minerals and other nutrients that supplements can’t fully replicate.

However, if you have digestive issues or are struggling to meet the recommended daily intake, talk to your doctor, pharmacist or another health professional about whether a fibre supplement or other product may be appropriate for you.

The good news is that reaching your daily fibre target doesn’t have to mean overhauling your diet. A few smart swaps and fibre-rich additions can quickly add up — and starting the day with a high-fibre breakfast is a great place to begin.