Last Updated on 24 September 2024 by Brisbane Livewell Clinic
Perhaps Fibre needs a new image because talking about the latest fibre supplement you’re taking isn’t quite the same as talking about the latest protein shake you’re trying. The latter may be associated with starting a new gym routine, while the former might imply difficulty going to the toilet. The fact is, modern dietary practices have seen a significant reduction in consumption compared with ancestral habits.
(1) In a 2011–2012 survey in Australia, more than 1 in 2 children and more than 7 in 10 adults had intakes below the Adequate Intake. (2) Fibre is a well recognised yet under utilised dietary resource when it comes to both the prevention and treatment of chronic disease, particularly for gut and metabolic health. With several ways to maximise intake, we’re sharing some of our favourite grain free sources – the Fab 4 of Fibre.
Fast Facts about Fibre
Adequate Intake of Fibre – The recommended daily adequate intake of fibre is 14-28 g for children, 25-28g for adult females and 30-38g for adult males. (2)
Sources of Fibre – Wholegrains provide at least twice as much fibre than fruits and vegetables per 100 g. (2) The type of carbohydrates consumed is especially important, since wholegrains contain around 80% more fibre than refined grains (2) with Western diets more likely to be high in the refined type.
Types of Fibre – Various plant-based compounds that are not fully digested in the human gut are classed as fibres and include insoluble fibres, such as cellulose, hemicellulose, and lignin, and soluble fibres, such as pectin, beta-glucan, hydrocolloids, gums and mucilages – which become ‘gummy’ in water. (3)(4)
Actions of fibre – Beneficial effects include increasing volume of stool, decreasing intestinal transit time, and trapping toxic substances that can be harmful to health such as mutagenic and carcinogenic agents. (4)
An Apple a Day Keeps the Doctor Away
Metabolic health markers like cholesterol and glucose levels may improve naturally with increased intake. The hypoglycaemic and hypocholesterolemic effects of soluble fibres (like pectin, found in apples) are widely documented. (4)(5) Production of short-chain fatty acids (SCFA’s) from ingestion is one of the factors attributed to improved blood glucose, (1) while fibre binds with bile acids, preventing re-absorption in the liver, inhibiting cholesterol synthesis, (6)
Fibre Feeds the Gut
Fibre impacts gut microbiota, by stimulating the proliferation of the intestinal flora. (3)(4) Beneficial bacterial strains preference and use specific dietary fibre which can reshape the gut microbiome, (3) meaning that variety is key. Since people commonly report that fibre-rich foods are harder to digest, long term low fibre diets can negatively impact gut microflora.
The Fab Four of Fibre
Grain free alternative food choices offer more variety in the daily diet, are fibre rich and versatile across main meals and healthy snack options. These Fab 4 foods will bump up the content of any grain free recipe they feature in:
- Chia seeds
- Fibre content: 23-41% Insoluble: about 85% Soluble: about 15% (7)(8)
- How to use: chia ‘egg’ alternative in baking, in smoothies, bircher muesli, chia puddings
- Banana Flour
- Fibre content: 67% Insoluble: 59% Soluble: 8% (11)
- How to use: as a flour substitute in baked goods like muffins, cakes or slices, pancakes, smoothies, bliss balls
- Coconut flour
- Fibre content: 60% Insoluble: 56% Soluble: 4% (6)
- How to use: in baked goods as a flour substitute, pancakes, as a thickening agent in curries, raw in bliss balls or slices
- Tiger Nuts
- Fibre content: 8–15% Insoluble: 13% Soluble: 2% (9) (10)
- Ho to use: as a flour substitute in baked goods, whole nuts (peeled or unpeeled) added to trail mix, nut flakes as a cereal, add to smoothies, nut milk alternative
Feeling Good with Fabulous Fibre
If gut or metabolic issues are cause for concern, then working with a practitioner can help to better understand the role that fibre can play in improving your health and your diet. Making informed decisions around diet change is the most practical way to achieve the best possible outcome for your personal wellbeing. One final word on fibre – it’s also best to go slow when it comes to introducing new high fibre foods, no matter how fabulous they are!
