I used to think of my gut as a food processor. I’d put food in, and it would churn away and digest, converting it to energy and waste. Fibre was just the annoying stringy bits, the food scraps that gummed up the gears.
I didn’t realize that those chewy, stringy fibre scraps are the gut’s best friend, like a playmate and protector all in one. Fibre keeps the whole system running smoothly and happily.
Forget probiotics in tiny shot bottles. The real gut health hero is the fibrous skins, stems, and strings most of us toss in the trash or grind to a pulp. Fibre feeds our “good” bacteria so they can fight off the “bad.” It’s armour for our microbiome.
The Key to Better Digestion and Health
Fibre is an essential nutrient that many people don’t get enough of in their diets. It’s the part of plant foods that your body can’t digest or absorb. While that might not sound important, fibre plays a critical role in keeping your digestive system healthy and preventing chronic diseases.
What is Fibre?
Fibre is a type of carbohydrate found in plant foods like fruits, vegetables, whole grains, beans, nuts, and seeds. Unlike other carbs, fibre can’t be broken down and absorbed by your body. Instead, it passes through your digestive system relatively intact.
There are two main types of fibre:
Both types of fibre are important for maintaining good health. Most plant foods contain a mix of soluble and insoluble fibre.
Benefits of fibre
Getting enough fibre in your diet offers many health benefits:
How fibre protects against infections
A recent research study shows that certain gut bacteria called Faecalibacterium can protect us from harmful species like E. coli. These beneficial bacteria break down dietary fibre into short-chain fatty acids that stop dangerous microbes from growing.
These findings suggest we may be able to prevent infections by eating diets high in fibre to feed our protective gut microbes. More research is needed to test the long-term effects of specific high-fiber diets. But for now, eating plenty of fibre-rich foods to support your “co-excluder” bacteria is a smart strategy.
How much fibre do you need?
The Institute of Medicine recommends that men under 50 consume 38 grams of fibre daily, while women under 50 should aim for 25 grams. For adults over 50, the recommendations are 30 grams for men and 21 grams for women.
Most Americans fall short of these targets. The average American adult only consumes about 15 grams of fibre per day. This “fibre gap” could contribute to common digestive issues and chronic diseases.
How to increase your fibre intake
The best way to get more fibre is to eat a variety of plant foods, such as:
Some tips for boosting your fibre intake:
Increase your fibre gradually over a few weeks to prevent gas and bloating. Also, drink plenty of water as you eat more fibre.
Fibre supplements
While the best way to get fibre is from whole foods, supplements can help fill in the gaps. The most common type is psyllium husk, which is primarily soluble fibre. Other options include methylcellulose, wheat dextrin, and inulin.
If you decide to take a fibre supplement, start with a low dose and gradually increase as tolerated. Be sure to drink enough water. Check with your doctor first, especially if you have a history of digestive issues or are taking medications.
Slutsats
Fibre is the unsung hero of the nutrition world. From keeping us regular to lowering our risk of chronic diseases to helping manage our weight, fibre does it all.
But knowing this isn’t enough. We have to act on it. We have to make a conscious effort to choose high-fiber foods, even when it’s not convenient. A high-fiber diet can save your life by lowering your risk of killers like heart disease, diabetes, and even some cancers. Challenge yourself to get more fibre every day. Your body will reward you with better health now and for years to come.
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