I recently learnt that a staggering 96% of 11 to 18 year olds and adults are not eating the recommended amount of 30g fibre per day. This highlights how many peoples diets are made up of a lot of processed & beige foods such as white rice, pastas, white bread and cereals. All of these foods contain little fibre.

Fibre has many many health benefits, but first lets delve in to exactly what it is..

Fibre is a type of carbohydrate found in plant foods that unlike other carbohydrates, passes through the small intestine and isn’t broken down until it reaches the large intestine (colon). Here it is broken down partially or fully by our gut bacteria, before being excreted in our stool.

There are several different types of fibre, and the different types have a different affect in our gut. 

Soluble fibre dissolves in water to form a gel like substance which draws water into the bowel, and helps to form and bulk stools, making them easier to pass. It can also slow down digestion, and the absorption of glucose from food which supports blood sugar control. Soluble fibre is found in oats, apples, bananas, avocados, barley, pysllium, peas and chickpeas.

Insoluble fibre doesn’t dissolve in water and helps with the movement of food through the digestive system, and stool through the bowels. Insoluble fibre is found in wholegrain bread, brown rice, potatoes, leafy veg, nuts and seeds.

Dietary fibre influences our gut microbiome which is hugely important for our digestive health, and prevention against other illnesses and conditions. Increased fibre intake is linked to an increase in diversity of gut bacteria and increase ‘good’ gut bacteria.

When fibre is broken down by the gut bacteria in our colon, it produces Short chain fatty acids (SCFAs). These SCFAs play a role in strengthening our gut barrier, and fueling the cells that line our gut which aids better digestion and absorption of nutrients.

Fibre isn’t just beneficial for digestive health though..

Blood sugar regulation– Eating fibre with a meal can slow the rate at which glucose is absorbed from the food into the blood stream, preventing a rapid incline, then crash in blood sugars.  Fibre has also been found to improve insulin sensitivity and reduce insulin resistance, meaning your body is able to use insulin more effectively and control blood sugar levels better.

Cholesterol lowering- Soluble fibre binds to circulating cholesterol and is then excreted in your stool. This prevents the cholesterol from being reabsorbed & stored in the body.

Weight control- This is for several reasons. Firstly, the improvement on blood sugar regulation can support weight loss. Secondly, the SCFAs produced in the breakdown of fibre up-regulate the hormones GLP-1, peptide YY and leptin, which all reduce our appetite and tell our brains we are full.

Studies have found that people who eat a higher fibre diet, had lower levels of the inflammation marker, C- reactive protein (CRP) in their blood. SCFAs maintain the integrity of the gut wall, preventing toxins and bacteria entering the blood stream and causing systemic inflammation. SCFAs have also been found to modulate our immune response and down-regulate inflammatory activity. 

How much fibre do we need?

• 2 to 5 year olds need about 15g a day
• 5 to 11 year olds need about 20g a day
• 11 to 16 year olds need about 25g a day
• 16 and over need 30 grams a day

How to increase fibre in your diet

• Switch from white bread, pasta and rice to wholegrain bread, rice and pastas.
• Add more beans and lentils to your meals. Chickpeas contain 17g of fibre per 100g, kidney beans contain 25g of fibre per 100g.
• Add a tbsp of flaxseeds or other nuts and seeds to your porridge in the morning. 1 tbsp of flax contains 2g of fibre, 1 tbsp of chia seeds contain 5g of fibre.
• Chose fruit or veg paired with protein if you snack. Such as celery sticks and feta cheese, hummus and carrot sticks, apple and peanut butter. 1 apple contains 4g of fibre.
• Remember to have at least 5 fruit & veg a day!

Drinking enough water when increasing fibre intake ensures the fibre moves through your digestive system and prevents constipation.

Those with inflammatory bowel disease, irritable bowel syndrome and other digestive conditions should go carefully and seek advice from a professional before increasing how much fibre they eat.