WHAT IS FIBRE AND WHY DO WE NEED IT?
Fibre is found in a variety of different plant foods and is a key component for optimal gut health. There are two different forms of fibre, soluble and insoluble fibre with most plants containing a mixture of both. Soluble fibre, found in fruits, oats and beans, dissolves in water to form a gel which helps soften stools making them easier to pass. Insoluble fibre, including those found in wholegrains, nuts and seeds can’t be digested by our gut bacteria and bulks up stools making them easier to pass.
How much fibre should we be eating?
The recommended daily intake is 30g however adults in the UK average between 15-18g per day.
Foods rich in dietary fibre can help you feel fuller for longer and are less energy dense but incredibly nutrient rich. High fibre diets have been shown to support gut health and motility, blood glucose levels, cardiovascular disease, diabetes, weight management as well as sustaining energy and hunger levels.
How to increase your fibre intake
1. Aim to incorporate 6-7 portions of veg and 2-3 portions of fruit per day. Fruits & veggies are an abundant source of fibre, especially the skins, as well as a variety of micronutrients and polyphenols. Frozen fruit and veg are equally as nutritious if not more so and have a longer shelf life. This apple, pear and ginger compote contains plenty of fibre and can be frozen too.
2. Substitute white and refined flours for whole grain alternatives. E.g. swapping white bread, pasta and rice for brown/rye/spelt bread, whole wheat pasta and brown/red rice.
3. Add nuts and seeds to meals and snacks. Nuts and seeds are a rich source of protein, fibre, healthy fats and micronutrients. Sprinkling toasted seeds on salads, soups, stews, roasted veg etc adds extra flavour and a delightful crunch too. Ground flaxseeds and chia seeds work well in smoothies and porridge as well as nut butters too.
4. Incorporate beans & pulses to meals - not only are they a source of fibre but plant based proteins too. You can buy these dried or pre cooked and easily add them to multiple dishes or dips such as this za’atar and cannellini bean dip or this smokey bean dish.
It is important to remember to increase your fibre intake slowly as consuming large amounts can lead to stomach discomfort (constipation/flatulence/bloating) and ensure you’re drinking enough water, aiming for 1.5-2 litres/day. In some cases, increasing fibre intake may lead to digestive upset in which case I’d recommend speaking to a health professional to rule out any potential underlying conditions e.g. SIBO.
