The benefits of fibre for gut health
What is fibre?
Fibre consists of soluble and non-soluble forms of carbohydrates (yes, really!) that are found in plant foods, such as fruit, veg, beans, and whole grains. Unlike carbohydrates, fibre cannot be broken down by our digestive enzymes and isn’t digested in the body. It passes through our gut and into our colon, which is where its benefits come into play.
Why is fibre important?
If we don’t digest fibre in the gut, then you’re probably wondering why we need it, right? Fibre has a whole host of benefits, but in gut health it has the ability to both soften and bulk stools, therefore supporting bowel irregularities and the elimination of waste from the body. It also contains prebiotics, a type of fibre that feeds microbes and promotes good gut diversity.
How much fibre do we need?
Government guidelines in the UK recommend that we eat:
Adults: 30g of fibre per day
Children: 15-25g per day
On average, most people within the Western world are only consuming around 18-20g per day. That’s only 60% of what’s needed for a healthy gut, and is one of the reasons that we are seeing increased numbers of people suffering with gut related symptoms.
What foods contain fibre?
As a general rule, any food that grows in the ground and doesn’t come from a packet contains good amounts of fibre, but there are certain (everyday) foods that contain higher amounts:
BEANS - broad beans, kidney beans, soy beans
GRAINS - whole wheat, barley, oats, brown rice
NUTS & SEEDS - chia, flax, almond, sunflower
FRUIT - raspberries, bananas, pears, blackberries
VEG - artichokes, peas, broccoli, potatoes (skin on)
How do you know you’re eating enough fibre?
If you’re experiencing any of the following symptoms on a regular basis, then it’s worth increasing the amount of fibre in your diet
Constipation
Regular bloating
Blood sugar fluctuations
Feeling hungry after meals
Fatigue & low energy
