Olwen Anderson's Blog

Talk about ‘enough’ fibre in your diet, and many people imagine struggling through mounds of chaff-like grains, and unappetising quantities of beans and vegetables. In reality its easy to maintain a good intake of fibre, and enjoy the benefits. 

The presence of fibre in food enhances your well being in many ways. It helps form soft, bulky stools, which are easier for the intestines to move along and pass out of the body without strain. By slowing down bowel transit time, nutrients like vitamins and minerals have a better chance of being absorbed into the bloodstream. 

The bulkiness of foods that are naturally high in fibre makes them more satisfying, so you don’t have to eat so much to feel full. You’re less likely to snack on high fat, sugary foods if you’re feeling quite satisfied from your last meal.

There’s basically two different kinds of fibre in food; ‘insoluble’ and ‘soluble’. Insoluble fibre passes through the gut mostly unchanged, just absorbing water as it travels along. Humans don’t possess the digestive enzymes to be able to break these tough fibres down, so its main role is to create bulk.

Soluble fibre forms a soft gel-like substance during digestion. This variety of fibre has the ability to slow down the absorption of cholesterol and glucose, so is of particular interest to people interested in managing their cholesterol and blood sugar levels.

You need 25-35g of fibre in your diet every day. The best sources are whole grains such as oats, legumes and fruit.  To check, look at what you ate in the last 24 hours. Did you choose whole grains or white, processed grains? Did you eat at least two pieces of fresh fruit? Your bowels will show you too – a person with adequate fibre intake has large, bulky stools, and daily bowel motions.

It might seem easier to just reach for a fibre supplement, but there’s not much in them beyond fibre. By eating whole foods, you get the benefit of the vitamins and minerals in the food as well. 

Any one of these food choices will supply you with 20% of your minimum daily fibre intake: Four vita brits or weetbix; 50g popcorn; 100g canned baked beans; two large apples; 150g carrots; 50g almonds. 

For example, a diet with a high fibre cereal or baked beans for breakfast, some nuts, three pieces of fresh fruit every day, plus a salad will see you well on the way to an adequate fibre intake.

Remember that drinking water is essential – aim for two litres of pure water every day. 

If you want to improve the amount of fibre in your diet, start slowly and increase gradually over a week or so. A ‘bloated’ feeling or pain may indicate an underlying food intolerance. Increased levels of flatulence may indicate too much bad bacteria in your bowel. If increasing your fibre consumption causes discomfort or pain, you should consult with your health professional.