Why Fibre is so important

October 22, 2018
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In the midst of each upcoming diet of the year, I feel boring old fibre is very much under valued and under acknowledged for it’s many health benefits.

On average Australians are deficient in fibre, consuming at least 10 grams less than the Heart Foundation recommendation of  25–30g daily (children 18g).

Firstly and most obvious, most of our bodily wastes are eliminated by our bowels so it’s important to include lots of fibre (and drink lots of filtered water!!) to sweep and flush our digestive system.

In more depth (with plenty of research links below) fibre:

  • Aids your body to eliminate toxins, excess hormones, and cholesterol with its carcinogen binding effects. The fibre forms a tight bond with bile in the intestine, binding up harmful toxins, cholesterol and fat that it contains.This fibre-bound bile ultimately leaves the body in a bowel movement, along with the toxins, cholesterol and fat
  • Can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.
  • Increases calcium absorption and enhances bone mineralisation and
  • Is suggested to play a role in obesity
  • Feeds the beneficial bacteria in your gut, and we now know these bacteria will strengthen your immune system

Types of fibre:

Soluble Fibre comes from structures within the cells of the plant. It is found in fruits (such as citrus fruits, strawberries, apple pulp), vegetables, oats, barley and legumes, lentils, rice bran, psyllium husk powder. Beans in particular are a rich source of soluble fibre.

Soluble Fibre helps to slow the emptying process in our stomachs, which helps you feel fuller for longer. It absorbs toxins carying them from the body. It also helps to lower cholesterol and stabilise your blood glucose levels.

Insoluble fibre comes from the hard structural part of a plant, such as wheat bran, the tough husk around a popcorn kernel or the skins of many fruits and vegetables. It is found in whole grains (including wheat, rye, rice, barley and most other grains), nuts, seeds, cabbage, beets, carrots, brussels sprouts,turnips, cauliflower.

Insoluble Fibre supports regular bowel movements (speaking of doing your stuff,  you should be going at least once a day and be of the consistency of toothpaste, there that’s over!). It also scrubs the walls of our intestines, sweeping debris away allowing for better nutrient absorption. Insoluble fibre helps to keep us full and keep the bowel environment healthy.

This is my GF Nutola recipe, it’s full of nuts and seeds (IF), pumpkin (SF) and option to add oats (SF). It is delicious!

Most fibre containing foods include approximately one-third soluble and two-third insoluble fibre. A good example of both SF and IF is an apple pulp and skin.

** BTW as amazing as apples are for our health please be aware they are very high in pesticides, try to buy organic or at least use these methods to wash as much pesticide of the skins.

There has recently been a lot of interest in health benefits of resistant starch. I will cover resistant starch  in my next blog post.

Are you drinking your eight gasses of water? Fibre needs the water to be able to travel through your system and do its stuff.

Why I use Fibergy  as well as having both soluble and insoluble fibre, there is lots of easy and yummy ways to add it into my day, it’s easy and tasteless to either drink with water of add to my smoothies…

..but my GF, 3 ingredient (egg, banana & Fibergy)

Banana pancakes

are my favourite way! It’s tasteless and thickens the batter to perfection

Have you tried them yet? 

Here’s the recipe

Let me know what you think

 

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References

http://www.nutritionaustralia.org/national/resource/fibre

Effects of Dietary Fiber and Its Components on Metabolic Health

Selective stimulation of bifidobacteria in the human colon by oligofructose and inulin.-https://www.ncbi.nlm.nih.gov/pubmed/7698613/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/

A combination of prebiotic short- and long-chain inulin-type fructans enhances calcium absorption and bone mineralization in young adolescents.-https://www.ncbi.nlm.nih.gov/pubmed/16087995

Increasing total fiber intake reduces risk of weight and fat gains in women-https://www.ncbi.nlm.nih.gov/pubmed/19158230

Dietary fiber intake and risk of breast cancer in postmenopausal women: the National Institutes of Health–AARP Diet and Health Study1-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728649/

Prospective Study of Dietary Fiber, Whole Grain Foods, and Small Intestinal Cancer-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3513331/

Association between dietary fiber and serum C-reactive protein13-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1456807/

How Fiber Helps Protect Against Cancer-https://www.pcrm.org/health/cancer-resources/diet-cancer/nutrition/how-fiber-helps-protect-against-cancer

Effects of dietary fiber on intestinal glucose absorption and glucose tolerance in rats-https://www.ncbi.nlm.nih.gov/pubmed/6252089

Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism.-https://www.ncbi.nlm.nih.gov/pubmed/16155268

Fiber: Why It Matters More Than You Think

Effects of long-term soluble vs. insoluble dietary fiber intake on high-fat diet-induced obesity in C57BL/6J mice.-https://www.ncbi.nlm.nih.gov/pubmed/19369060

Health properties of resistant starch-https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2005.00481.x

Health effects of resistant starch-https://onlinelibrary.wiley.com/doi/full/10.1111/nbu.12244