High-Fibre Foods: Why You Should Be Getting More Dietary Fibre

Fibre is often the underestimated macronutrient of our daily diet yet plays an essential role in maintaining our overall health. In fact, the benefits of fibre are vast and meeting your daily goal can have a transformative impact on your health. Whether you're looking to support your digestive health, boost your energy, or reduce the risk of certain diseases, increasing your fibre intake is a positive step towards a healthier, happier you.

Did You Know ?   The recommended daily intake of fibre for adults is around 30 grams.

So how hard is it to hit 30g per day? The answer is not too hard but it does require you to eat high in fibre plant based foods, and often in as close to their unprocessed form as possible. See our example Day Meal Planner below for how a rich in fibre diet may look.

 

Why is Fibre So Important?

Supports Digestive Health:

Fibre bulks out and softens your stool by retaining water, which promotes efficient gut transit and reduces the risk of constipation.

Nutrient Production:

Certain types of fibre can be fermented by your gut microbes, leading to the production of short-chain fatty acids (SCFA). SCFA not only provide energy for your gut but also play a crucial role in various aspects of your health.

Stabilises Energy Levels:

Fibre slows the absorption of sugars found in carbohydrates, helping to maintain your energy levels. This is the difference between eating an apple or orange, and its respective juice. As the juice doesn’t contain the fruits naturally occurring fibres the body doesn’t have to do any work to get to the sugars.

Boosts Gut Health:

Fibre promotes an environment favourable to beneficial gut bacteria, which are vital for overall well-being. Again, because fibrous foods remain in our system longer they make it to the large intestine where they can feed the many gut microbes in there.

Reduces Health Risks:

A diet rich in fibre can significantly reduce the risk of various diseases, including high cholesterol, heart disease, diabetes, diverticular disease, and even bowel cancer. So, it offers a multitude of benefits beyond aiding in regular bowel movements!

Your gut microbes thrive on a variety of different types of fibre, and nature has packaged these nutrients generously in plant-based foods. The key to a healthy diet is variety; different fruits and vegetables offer distinct benefits and nourish different strains of gut bacteria.

 

Increasing Your Fibre Intake

If you feel you're not getting enough fibre, it's advisable to increase your consumption gradually. Aim to add around 5 grams a day for a week and then up it by another 5 grams per day the following week. And don't forget to ensure you're drinking an adequate amount of water to support your bodies digestion process.

 

See how you can achieve your 30g Daily Fibre goal:

 

(links to products we sell at The Source Bulk Foods)

Legumes:

Legumes are a fantastic source of fibre. Whether it's lentils, chickpeas, black beans or butter beans these little powerhouses are versatile and packed with nutrients. A 50g serving of our butter beans, for example, provides around 8 grams of fibre, which is already over a quarter of your daily goal.

Whole Grains:

Swap refined grains for whole grains to boost your fibre intake. Foods like quinoa, brown rice, and whole-grain pasta contain significantly more fibre than their refined counterparts. A cup of cooked quinoa provides approximately 5 grams of fibre.

Berries:

Berries are not only delicious but also rich in fibre. Blackberries, raspberries, and strawberries are excellent choices. A cup of blackberries contains nearly 8 grams of fibre, making them a sweet addition to your daily intake.

Vegetables:

Dark, leafy greens, as well as cruciferous vegetables like broccoli and Brussels sprouts, are fibre-rich options. Incorporate them into your salads, stir-fries, or side dishes to boost your daily fibre count.

Fruits:

Besides berries, other fruits like apples, pears, and oranges are great sources of fibre. Leave the skin on for added fibre content. A medium-sized apple with the skin has about 2.1 grams of fibre.

Nuts and Seeds:

Snacking on nuts and seeds like almonds, chia seeds, and flaxseeds can provide you with extra fibre throughout the day. A 20g serving of Chia Seeds offers around 7.6 grams of fibre.

Bran Cereals:

Start your day with a bowl of bran cereal, which can provide a substantial fibre boost. Bran flakes offer 8 grams of fibre per 50g serving.

Dried Fruits:

If you're on the go, dried fruits like prunes and apricots are convenient options for upping your fibre intake. They're both delicious and nutritious, with about 3 to 4 grams of fibre per serving.

Oats

Oats are a nutritional powerhouse, renowned for their high fibre content. A 50g serving of oats typically contains approximately 5 grams of fibre, which makes them an excellent choice to boost your daily fibre intake. Oats can be enjoyed as a warm bowl of porridge for breakfast or incorporated into various recipes like granola bars, smoothies, or flapjacks.

We hope the above has been a handy quick guide to Fibre. As you can see adding even a bit more fibre to our diets is easy to do with foods readily available to us. Many leading health experts believe that Fibre is one of our most deficient nutrients (not Vitamin C, Calcium, and definitely not Protein), so even small changes to our diet to increase fibre intake will make a big difference. Make the change today! 

For all things Fibre and Gut health, here are a few of our favourite experts:

The Gut Stuff: It’s a unique initiative founded by identical twin sisters, Alana and Lisa Macfarlane. Their shared genetic makeup allows them to explore how factors like diet and lifestyle impact their gut health. Through their platform, they provide valuable insights and practical advice, making gut health more accessible and understandable for everyone.

The Gut Health Doctor: The Gut Health Doctor, Megan Rossi is an authoritative figure in the field of gut health. Her expertise and guidance on the importance of fibre in maintaining gut health can be invaluable in your journey toward a healthier digestive system.

Tim Spector: Tim Spector, a renowned expert in the field of gut health, recently shared valuable insights about the gut microbiome and the role of dietary fibre in an insightful interview podcast with "The Diary of a CEO." In addition to his podcast appearances, Tim is the co-founder of Zoe, a company dedicated to advancing our understanding of personalized nutrition and health. Through Zoe, he has pioneered research into how our individual responses to food can impact our gut health and overall well-being.

These experts are trusted sources in the realm of gut health and fibre consumption. Be sure to check out their resources, including Tim Spector's recent podcast interview and the innovative work being done by Zoe, for a deeper understanding of how dietary fibre can positively impact your overall health.