A Focus on Fibre
It’s overlooked and overwhelming critical to your wellbeing
Fibre is a nutrient that is often overlooked, yet it plays a very important role in our diets. A high intake of fibre can help regulate our blood sugar levels and our digestive system. Studies have shown that dietary fibre can be protective against heart disease and diabetes. Despite its many benefits, most people do not meet the daily requirements of fibre which is between 20–35 grams/ day.
Fibre is a type of carbohydrate found in plant-based foods that our bodies can’t digest. There are two types of fibre:
Soluble fibre, which dissolves in water. When soluble fibre dissolves in water it creates a gel-like substance which can slow the absorption of glucose and can help lower blood cholesterol levels. Good sources of soluble fibre include oatmeal, nuts, beans, lentils, peas, carrots, barley, and sweet potato.
Non-soluble fibre, which does not dissolve in water. Non-soluble fibre absorbs water in the digestive tract, which allows your stool to pass more quickly and with less strain on your bowel. It helps promote digestive health and regularity of bowel movements. Good sources of non-soluble fibre include whole-wheat flour, brown rice, nuts, beans, green beans, cauliflower, and potatoes.
Most plant-based foods will contain both soluble and non-soluble fibre but in different amounts, which is why it’sgood to include a variety of plant-based foods in your diet.
Including more fibre in your diet allows for stable blood sugar levels rather than sugar spikes. Fibre can help keep food in your stomach for a longer time period, keeping you satisfied in terms of hunger.
Fibre also contributes towards good gut health. In your intestine there are 500 different species of bacteria called gut-flora. This bacteria is beneficial towards our health as they contribute towards blood sugar control, immune function, and brain function. When we consume fibre, they feed our good gut bacteria and in turn it increases the amount of gut-flora (3).
How can I increase my fibre intake?
- Switch your refined grains for whole grains a couple days a week. For example white bread for whole grain bread, white rice for brown rice, white pasta for whole grain pasta.
- 1 slice of wholewheat bread = 3 grams of fibre
- If the thought of whole grains isn’t appealing to you, pair your refined carbohydrates with vegetables. For example cooking bhagi rice or adding sauteed vegetables to your pasta dishes.
- Look for cereals which have whole grains as the first ingredient. Or try switching up your usual breakfast for oatmeal.
- 1 cup of oatmeal = 4 grams of fibre
- Eat more beans/ legumes. Try swapping out meat for beans a couple meals per week. For example try making a 3 bean chili instead of a beef chilli.
- 1 cup of black beans = 15 grams of fibre
- Include more fruits, vegetables and ground provisions into your meals.
- Swap out your fruit juice for a smoothie instead.
If you are including more fibre into your diet, make sure to drink more water so that the fibre can move through your digestive tract. Start off in small doses of fibre if you are unaccustomed to allow your digestive system to adapt.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.
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References
1. Pereira MA, O’Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Me d. 2004;164:370–6
2. McRae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med . 2018;17(1):44–53.
3. Daniel So, Kevin Whelan, Megan Rossi, Mark Morrison, Gerald Holtmann, Jaimon T Kelly, Erin R Shanahan, Heidi M Staudacher, Katrina L Campbell, Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis, The American Journal of Clinical Nutrition, Volume 107, Issue 6, June 2018, Pages 965–983.
