Fantastic Fibre

Did you know that fewer than five percent (5%) of Americans eat the recommended minimum daily intake of fibre?  Fibre-deficiency perhaps the most widespread nutritional deficiency in the US.   Pretty wild!  But true.  This is largely because of the ultra-processed diet, or SAD, diet Americans consume.  I have noted before in other blogs that some 59% of the calories ingested by Americans are from ultra processed food . . . almost two-thirds of their diet.  That statistic is drawn from research conducted by the Global Food Research Program at the University of North Carolina, Chapel Hill.  Australia’s intake of ultra processed food constitutes 42% of their calories.  Even the French diet devoted about one-third (1/3) of their calories to ultra processed food. 

How much of the diet in the middle east is ultra processed?  I don't know but I can’t believe it’s not close to the US numbers.  At least one local nutritionist thinks that those of us living here in the UAE should be reducing the amount of processed food we eat and upping our fibre intake significantly. 

‘But who cares?’ you might be asking now.  What’s the big deal?  Why do we need fibre? 

According to researchers at the Harvard School of Public Health, one simple answer is because a higher intake of fibre can protect us from diabetes and heart disease.  It can also reduce our chances of cancer.  Hmmm. . .  Those are three pretty good reasons for eating more fibre. 

And, there are significantly more benefits that flow from high fibre diets.  Consider, for example:

• Lower blood glucose levels
• Reduced blood glucose / insulin levels after eating
• Lower LDL cholesterol levels
• Lower blood pressure,
• Increased mineral absorption
• Improved gut health

And, there are more I will discuss below.  But what I’ve already mentioned will hopefully motivate you to learn just a bit more about what fibre truly is and how we might all increase our intake.  So, presuming you’re a bit interested, let me dive into a definition of fibre. 

Definition and Types

Dietary fibre, also known as roughage, is the part of plant-based foods that our bodies can't digest. Unlike other food components such as fats, proteins, or carbohydrates, which our bodies break down and absorb, fibre passes through our digestive system relatively intact. This characteristic is what gives fibre its unique health benefits.

There are two main types of fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Insoluble fibre, on the other hand, promotes the movement of material through your digestive system and increases stool bulk, which can be beneficial for those who struggle with constipation or irregular stools.

Sources of Fibre

To ensure you get a good mix of both soluble and insoluble fibre,  you really should include a variety of fibre-rich foods in your diet. Common sources include:

•  Fruits such as apples, oranges, bananas, and berries
•  Vegetables like carrots, beets, broccoli, and leafy greens
•  Legumes such as beans, lentils, and peas
•  Whole grains like oats, quinoa, and brown rice
•  Nuts and seeds, including almonds, chia seeds, and flaxseeds

Let’s Review the Benefits again . . .

Motility.  Fibre is perhaps best known for its ability to prevent or relieve constipation. That, in and of itself, is a profound reason for eating more fibre.  By adding bulk to the stool and speeding its passage through the intestines, fibre helps maintain regularity and prevent digestive issues. Moreover, a high-fibre diet supports a healthy gut microbiome, which plays a crucial role in overall health.

Weight Management.  High-fibre foods generally take longer to chew and are less "energy dense," meaning they have fewer calories for the same volume of food. This helps you feel full longer, reducing the likelihood of overeating. Fibre's ability to absorb water also helps you feel satiated, making it easier to manage your weight.

Blood Sugar Control.  Soluble fibre can slow the absorption of sugar and help improve blood sugar levels. This can be particularly beneficial for those with diabetes, as it helps control blood sugar spikes after meals.

Fibre and Disease Prevention

Cardiovascular Health.  A diet high in fibre has been linked to a lower risk of developing heart disease. Fibre, particularly soluble fibre, can help reduce levels of LDL cholesterol (the "bad" cholesterol) in the blood, which is a major risk factor for heart disease. Additionally, high-fibre foods tend to be lower in calories and can help with weight management, further reducing the risk.

Cancer Prevention.  Research suggests that a diet rich in fibre may reduce the risk of developing certain types of cancer, particularly colorectal cancer. The exact mechanisms are still being studied, but fibre's ability to promote a healthy digestive system and its role in the regular removal of waste from the body are thought to be significant factors.

Other Chronic Diseases. A high-fibre diet can also help prevent other chronic diseases such as diverticulitis, which is an inflammation of the digestive tract, and can contribute to overall metabolic health by aiding in weight management and improving blood sugar control.

Reaching Fibre Recommendations

To reach the recommended daily intake of fibre, it's essential to eat a variety of plant-based foods. Here are some global guidelines and practical tips to help you meet your fibre goals:

•  World Health Organization: At least 400 g (five portions) of fruit and vegetables a day.
•  USA: Two cups of fruit and 2.5 cups of vegetables for adults on diets aiming for 2000 kcal a day.
•  UK: Five a day programme (two fruit and three vegetables of 80 g each a day).

Meal plans with a target of 2000 kcal daily show that adults need to eat a variety of whole grains, legumes, nuts, seeds, fruits, and vegetables at meal and snack times to reach a target of 30 g or more fibre a day.  To meet this target, we suggest that you:

•  Replace refined grains: Swap out refined grain products with high-fibre whole grain products.
•  Incorporate legumes: Legumes are not just a great protein source but also rich in fibre. Half a cup of cooked legumes (85 g) contains at least 4.5 g of dietary fibre.
•  Add seeds: Adding one tablespoon of flax or chia seeds to salads or oatmeal provides an estimated extra 3 g or 5 g of fibre, respectively.
•  Check nutrition labels: Look for fortified high-fibre cereals. Some wheat or bran-based products might have up to 11 g of dietary fibre per serving.
•  Identify high-fibre foods: Foods with ≥3 g of fibre per 100 g, ≥1.5 g per 100 kcal, or ≥10% of the daily reference value per serving can be named a “good source of fibre.” If twice as much fibre is present, they can be called “high fibre.”

The Institute of Medicine recommends a daily fibre intake of 25 grams for women and 38 grams for men up to age 50. For those over 50, the recommendation is 21 grams per day for women and 30 grams per day for men. However, many people fall short of these guidelines.

Note, however, that while, of course, we want to strive for optimal levels, it’s important to increase fibre intake gradually to avoid digestive discomforts.  Some people do experience significant bloating and gas if they ingest too much. Also, make sure to drink plenty of water, as fibre works best when it absorbs water. While it's rare, excessive fibre intake can lead to issues such as nutrient absorption problems and gastrointestinal blockages, so let’s try for a balanced approach.

So . . . to conclude . . .  this isn’t a complicated blog.  It’s just a simple plea from me and Azoki to think a wee bit more about our health and well being.   I think upping our fibre intake just a bit could do wonders for our health.  From aiding in digestion and weight management to reducing the risk of heart disease, diabetes, and certain cancers, the benefits of fibre are fairly extensive.  So, please, evaluate your current fibre intake and let’s all work to work to ensure we are getting enough of this essential nutrient.

Yours in Health and Happiness,

Sarah