Fibre: The Key to Making your Gut Happy

Fibre is often the unsung hero of a balanced diet - yet so many of us don't get anywhere near enough of it! It's crucial for maintaining a healthy gut by feeding the good bacteria, supporting digestion by helping stools form and pass through easily without causing problems, and even helping to regulate your hormones. Let's dive into the world of fibre, exploring the different types, their benefits, and how you can incorporate more fiber into your daily meals.

What is Fibre?

Fibre is a type of carbohydrate that the body can't digest. Unlike other carbs that break down into sugar molecules, fibre passes through the digestive system relatively intact. There are two main types of fibre: soluble and insoluble.

1. Soluble Fibre

- What It Is: This type of fibre dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels - therefore reducing the risk of Type 2 Diabetes.

- Where to Find It: Oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

- Examples of Foods:

  - 160g of cooked oats: 4 grams of fibre

  - 1 medium apple: 4 grams of fibre

  -170g black beans: 15 grams of fibre

2. Insoluble Fibre

- What It Is: This fibre does not dissolve in water. It helps move material through your digestive system and increases stool bulk, which can be beneficial for those who struggle with constipation.

- Where to Find It: Whole-wheat flour, wheat bran, nuts, beans, cauliflower, green beans, and potatoes.

- Examples of Foods:

  - 200g whole wheat spaghetti: 6 grams of fibre

  - 100g of raw broccoli: 2 grams of fibre

  - 20g almonds: 3.5 grams of fibre

Benefits of Fibre for Gut Health

Fibre plays a pivotal role in maintaining a healthy gut. Here are some of the key benefits:

1. Promotes Regular Bowel Movements: Fibre increases the weight and size of your stool and softens it. A bulky stool is easier to pass, reducing your chance of constipation.

2. Feeds Good Gut Bacteria: Soluble fibre is fermented in the colon by beneficial bacteria. This process produces short-chain fatty acids, which are beneficial for gut health and can reduce inflammation.

3. Supports Healthy Weight: High-fibre foods are more filling than low-fibre foods, which can help you eat less and stay satisfied longer.

4. Regulates Blood Sugar Levels: Fibre, particularly soluble fibre, can slow the absorption of sugar and help improve blood sugar levels.

5. Lowers Cholesterol Levels: Soluble fibre can reduce the absorption of cholesterol into your bloodstream, which can help lower LDL ("bad") cholesterol levels.

How Much Fiber Do You Need?

The daily recommended fibre intake for adults in the UK is around 30g per day. Most of us don't get enough fibre, so it's worth using an app like MyFitnessPal (or equivalent) to see how much you're having.

Be mindful though, not to increase the fibre by too much too quickly. Otherwise it can cause bloating and constipation - which none of us need! Make sure you are drinking plenty of water when increasing fibre, to avoid these issues.

Ways to add in more fibre

Adding in more fibre doesn't need to be complicated. Below are some ideas for how to increase your fibre intake easily:

• Overnight or cooked oats for brekkie with flax seeds and berries

• Adding quinoa or cous cous to your meals

• Eating whole grain foods instead of white - think brown rice, whole wheat pasta, wholegrain bread

• Snack on nuts and seeds

• Add in black beans or lentils into tomato based sauces (such as bolognaise or chili)

By incorporating a variety of fibre-rich foods into your meals, you can significantly boost your fibre intake and enjoy the numerous health benefits that come with it.

Your gut will thank you!