Fibre; the undigested matter found in vegetables, fruits, nuts, seeds, legumes, wholegrain breads and cereals, is incredibly good for our health.

Fibre is demonstrated to be protective against heart disease, diabetes and cancer, including bowel cancer. Fibre works to regulate bowel habits, maintain bowel health, lower blood cholesterol levels, control blood sugar levels and aid weight management.

Plant based foods contain insoluble fibre (adds bulk and helps push your bowel motion through the bowel) and soluble fibre (absorbs water, slows digestion and softens your bowel motion) in varying ratios.

Resistant starch is a prebiotic fibre that feeds the good bacteria that reside in your colon. Resistant starch as the name suggests, resists digestion in the small intestines unlike starch, and passes to the large bowel or colon where fermentation by local bacteria produce protective short chain fatty acids.

Resistant starches are a type of complex carbohydrate. Complex carbohydrates have a complex chemical structure that your body needs more energy to digest. They are generally healthier for you and more nutritious. These nutrients can be found in brown rice, beans, wholegrain bread and pasta, quinoa, cashews and potatoes.

The Australian Dietary Guidelines recommend that people ‘eat a variety of grain foods, mostly whole grain and/or high cereal fibre varieties.” 

Unfortunately, most Australians do not consume enough fibre. The recommendations are women aim to consume 25g of fibre daily and men 30g daily.

How can we increase our fibre intake?

  • Aim for 30 plants per week (fruits, vegetables, seeds, nuts, spices, herbs, grains)
  • Leave the skin on your fruit and vegetables when possible
  • Eat the fruit or vegetables rather than just drink the juice
  • Choose wholegrain, wholemeal or brown, cereals, crackers, bread, pasta and rice
  • Compare the fibre content of products by checking the nutrition information panel. Always compare per 100g rather than per serving and aim for at least 5g per 100g.
  • Snack on fruit, vegetables, popcorn, hummus, grainy crackers
  • Consider adding legumes, nuts and seeds to meals
  • Add psyllium husks, bran or flaxseeds to cereal, muesli, yoghurt, smoothies
  • Add nut or seed pastes on bread or crackers, or in salad dressing, marinades, stir fries.

Importantly, fibre requires fluid. Women should drink at least 2.1L per day and men 2.6L per day. Pregnant or breastfeeding women require 2.3 and 2.6 litres respectively. Gradually increase your fibre intake over days to weeks to prevent the wind and/or abdominal discomfort that can accompany dramatic changes in fibre intake.

Thanks to Katherine Healy for this article. Katherine is a dietitian and nutritionist that specialises in gastrointestinal diseases and disorders, and the founder of Medical Nutrition.

Disclaimer – This article is for general information and educational purposes only. It is not a substitute for professional advice. Always consult a registered health professional regarding any health-related diagnosis or treatment options.