When we think about ideal health, we don’t automatically think of fibre. It’s not trending on Twitter, it’s not making headline news, it’s not associated with the latest fad. Fibre isn’t glamorous. If we ever give fibre a thought, it’s perhaps to consider our Grans mortar-like porridge that we turned our noses up as kids and swore blind we’d never feed to our own children.
But fibre is important. Most of us aren’t eating nearly enough fibre, which can have all kinds of effects on our health. Caution: after reading this article you may never look at porridge the same way again!
First, let’s talk about poo!
Whether we’re comfortable looking at our own poo or not, what comes out of our bottoms can be a good indicator of whether we’re eating enough fibre. Have a nosey at the ‘Bristol Stool Chart’ at the end of this article and see where you rate. Between 1 – 3 can suggest we need more fibre in our diets. How often we go can also give us a good idea. If we’re having less than one poo a day, if we feel backed up worse than the Hoover Dam, or our poo is difficult to pass we might need to up our fibre intake.
Why should I care about eating more fibre?
For loads of reasons!
Feeling fuller for longer
Processing foods removes a lot of fibre (and other nutrients). Foods that are highly processed like sugary cereals, white rice, white bread, and ready meals, are usually very easy for our bodies to digest and can mean we feel hungry not long after eating them. Think about your hunger level a few hours after eating a fast-food burger, for example. Foods that are brimming with fibre can help us feel fuller for longer. That’s because most dietary fibre moves through our bodies without being digested, helping to balance our blood sugar and keep our energy levels steady.
Vitamins and minerals – the building blocks to good health
Foods that are high in fibre are also usually full of goodness. The vitamins and minerals found in whole grains such as brown rice, wholewheat pasta, bulgur wheat and porridge oats (thanks Gran!) help us build strong bones and keep our immune system healthy.
Amazingly, fibre can also help lower cholesterol levels and reduce the risk of heart disease, obesity, and type 2 diabetes.
Digestive health
Fibre is a major player in helping our digestive systems to work well. Some fibres are prebiotics, meaning they support the healthy bacteria living in our guts. Fibre gives bulk or ‘roughage’ to our poo keeping our bowel movements soft and regular. Research suggests that fibre can also reduce our risk of bowel cancer.
Living longer!
A study published in 2015 and which impressively spanned 26 years found that eating more fibre reduced mortality by a whopping 9%. Researchers found that people who ate more whole grains were 9 times less likely to die during follow-up, and about 15 times less likely to die from heart disease, compared to those who ate the least amount of fibre. [1]
Give me the good stuff! Where can I get more fibre?
The great news is that we don’t need to overhaul our entire diet to start eating more fibre. The easiest place to start can be with food swaps. Start gradually and build up. Perhaps swapping out 2 – 3 meals a week and building up to one swap a day.
Here are some bright ideas for ‘food swaps’:
White bread – wholemeal bread or rye bread
Crisps – homemade popcorn (just go easy on the salt)
White pasta – wholemeal or chickpea pasta
Orange juice – a whole orange
Tortillas – whole wheat or corn tortillas
White rice – brown rice, quinoa, red rice, or bulgur wheat
Roast or mashed potato – baked jacket potato (the skin is a great source of fibre)
Sugary breakfast cereals – porridge (steel cut oats are best), Shredded Wheat, bran flakes, or Weetabix
Jam on toast – no added sugar peanut butter on wholemeal toast
Chicken or beef in curries, soups or stews – lentils or beans
Granola on top of yoghurt – sprinkle chia seeds instead
White flour – experiment with buckwheat, millet, or oat flour
Dessert – try whole fruits such as raspberries (one of the most fibre-rich fruits), pear, blackberries, kiwi, orange
Can we eat too much fibre?
Yes, we can get too much of anything. Usually, our bodies will tell us by farting excessively or our tummies will feel bloated. The NHS recommends adults eat 30g of dietary fibre each day. Most of us are only eating around 18g a day.
Clever marketing
Marketing companies can sometimes use confusing terms to sell their products. Phrases like “multi-grain,” “100% wheat,” or “made with whole grains” doesn’t always mean it’s a whole grain, high fibre product. Another misleading way products are made to look like whole grains is with brown colouring (shocking we know). Just because bread looks brown, doesn’t always mean it is whole grain. The best bet is to always read the label, specifically look for wholemeal flour or wholemeal wheat flour in bread.
A final note:
If you see blood in your poo it’s important to get it checked out with your doctor.
References:
Association Between Dietary Whole Grain Intake and Risk of Mortality (2015). JAMA Internal Medicine.