logo
Need to lose weight? Increase your fibre intake. Want more energy? Increase your fibre intake. Need to go to the bathroom more often? Increase your fibre intake. Struggling with hormonal imbalances? Increase your fibre intake<br />
<br />
<br />
<br />
<br />
 

Icon Need a magic pill? Meet fibre!

Need to lose weight? Increase your fibre intake. Want more energy? Increase your fibre intake. Need to go to the bathroom more often? Increase your fibre intake. Struggling with hormonal imbalances? Increase your fibre intake




 

Are you striving to improve your immune system? Increase your fibre intake. 


What if I told you that dietary fibre and its subsequent effect on your gut health affects all of the above? Right now, your gut has 500 million nerve hormones, neurotransmitters, cytokines and metabolites working to communicate and alter the function of your brain, lungs, and heart; name any organ, and your gut is working for it. You can go to the gym six days a week, lift heavy, and run a marathon, but you’ll never be as powerful as your gut bugs. 

What is dietary fibre?
 
Fibre is an indigestible component of plants that the body cannot absorb but is extremely important for digestion and bowel function. Fibre is essential for faecal elimination since it helps to speed up transit time, soften stools, and provide bulk.
 
Soluble fibre
 
In the large intestine, bacteria ferment microorganisms in soluble fibre. The trillions of bacteria that make up our microbiota are fed by soluble fibre, polyphenols, and a form of carbohydrate termed resistant starch, collectively referred to as prebiotics.
 
Foods rich in soluble fibre include rolled oats, nuts, beans, apples, blueberries, lentils and peas.
 
Insoluble fibre
 
Insoluble fibre is absorbed in the large intestine with little bacterial fermentation. Insoluble fibre may be compared to the intestinal cleaner that pushes waste through your colon, assisting you in maintaining regularity and preventing constipation. Through the absorption of water into the stomach and the provision of bulk, this fibre also aids in enhancing the feeling of satiety!
 
Foods rich in insoluble fibre include seeds of a fruit, peels of fruits & vegetables, whole wheat bread, and whole grains such as brown rice.
 
How much fibre do we need?
 
Twenty-five grams for women and 30 grams for men constitute Australia's recommended daily intake of total dietary fibre. However, the recommended daily consumption is at least 28 grams for women and 38 grams for men if you wish to benefit from fibre's health advantages beyond this and lower your chance of developing chronic diseases.

Slow and steady wins the race.
 
Suppose you don't live from a condition that makes incorporating additional fibre into your diet potentially tricky, such as ulcerative colitis, inflammatory bowel disease, or irritable bowel syndrome (IBS). In that case, you should be able to gradually increase your intake of fibre to the recommended 28–38 grams per day. Your doctor and dietitian can provide you with more detailed recommendations regarding fibre consumption if you fall into one of the categories above.

 
apply