Are you striving to boost your immune system? Start by increasing your fibre intake!
Did you know that dietary fibre plays a crucial role in supporting gut health, which in turn impacts the function of your brain, lungs, heart, and nearly every other organ?
Your gut is home to 500 million nerve hormones, neurotransmitters, cytokines, and metabolites, all working together to communicate and enhance your overall health.
No matter how much time you spend at the gym, nothing is as powerful as the beneficial gut bugs that support your immune system and overall well-being.
What is dietary fibre?
Fibre is an indigestible component of plants that the body can’t absorb, but it’s essential for digestion and bowel function. It supports the elimination of waste by speeding up transit time, softening stools, and adding bulk.
Soluble fibre
Soluble fibre is fermented by bacteria in your large intestine. It feeds the trillions of bacteria in your microbiota, which include prebiotics such as polyphenols and resistant starch. Foods high in soluble fibre include rolled oats, nuts, beans, apples, blueberries, lentils, and peas.
Insoluble fibre
Insoluble fibre undergoes little fermentation in the large intestine, acting as an intestinal cleaner to help push waste through the colon. It also aids in improving satiety by absorbing water and providing bulk to the stomach. Foods rich in insoluble fibre include fruit seeds, vegetable peels, whole wheat bread, and whole grains like brown rice.
How much fibre do we need?
Australia's recommended daily fibre intake is 25 grams for women and 30 grams for men.
However, to reap additional health benefits and lower your risk of chronic diseases, it's recommended that women consume at least 28 grams and men 38 grams of fibre each day.
Slow and steady wins the race.
If you don’t have a condition like ulcerative colitis, inflammatory bowel disease, or IBS, you should be able to gradually increase your fibre intake to meet the recommended daily amount of 28-38 grams.
For more specific guidance, consult with your doctor or dietitian, especially if you have dietary restrictions.
For more tips on plant-based nutrition and easy ways to add fibre to your diet, check out Radiquel’s plant-based recipe eBooks and our 3-week meal guide. These resources are designed to support your journey toward a healthier, more balanced lifestyle.