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Browse social media for a minute and it seems like health advice is everywhere. With so much noise out there, it can be tough to know if we’re doing the right thing by our bodies. But, while the experts treat viral fad diets like the carnivore diet or blood type diet with scepticism, it’s still very much worth knowing how to find the right health and diet advice.
Instead of wading into fad diet fiction, we’re more interested in facts about fibre – a core element in healthy human diets everywhere. To help us dig into the importance of fibre in our diets, we sat down with Deakin University’s Professor of Nutrition, Welma Stonehouse.
Before we talk about why fibre is important in our diets – what exactly is fibre, anyway? This is how Stonehouse defines it: ‘Dietary fibre is the part of plant foods, such as fruits, vegetables, cereals, whole grains, legumes, nuts, and seeds, that the body can’t digest.’
Because it doesn’t get digested, fibre zips through our small intestine (which usually absorbs nutrients) and heads straight for the large intestine. Here, fibre works its digestive magic in a whole range of ways:
It’s also important to note that there are different types of fibre, like insoluble (which does not dissolve in water and adds bulk to stool) and soluble (which dissolves in water and forms a gel-like substance in the gut).
Let’s go a little deeper into that last point about weight management.
Some studies suggest that high fibre diets are important for helping us drop a few kilos (at least, in comparison to other recommended diets), which raises a question: why is fibre important for weight loss? Stonehouse says one reason is that it promotes ‘satiety’ – that is, feeling satisfied after a meal.
‘Fibre slows gastric emptying, helping you feel fuller for longer after eating,’ she says. ‘High-fibre foods [also] take longer to chew, increasing meal satisfaction and allowing more time for satiety signals to reach the brain.’
High fibre diets also reduce calorie absorption, improve blood sugar regulation and support healthy gut bacteria – all big ticks for weight loss, according to Stonehouse.
Want something to really sink your teeth into? Go for foods that are high in fibre.
We won’t go into too much detail (you might need to study dietary science or nutrition to really nail fibre’s finer points) but consider this a starting point for finding your next favourite sources of soluble and insoluble fibre.
Soluble
Diets high in soluble fibre are important in helping to slow digestion, lower blood cholesterol and feed beneficial gut bacteria. If you’re looking for soluble fibre, fill your basket with foods like apples and pears, oats and barley, flaxseeds, chicory, and lentils.
Insoluble
Insoluble fibre is great for regular bowel movements and preventing constipation. For a healthy dose of insoluble fibre, put whole grains, vegetables, nuts and seeds on your shopping list.
Our bodies need protein to grow and repair cells, and it’s beneficial for growing muscles, too. While there are plenty of protein-focused diets doing the rounds these days, Stonehouse says it’s important to have a diet rich in both fibre and protein.
‘The combination of fibre and protein is especially beneficial for older adults, who may require lower-volume, nutrient-dense foods to support muscle mass and gut health,’ she says. ‘[And for] people following plant-based diets, where intake of animal protein is reduced and it’s important to choose foods that provide both fibre and high-quality plant protein.’
So which foods are high in both fibre and protein? Consider stocking up on a few of these:
While the idea of eating for two when pregnant is a myth, a good diet is essential during this time.
‘Fibre is important during pregnancy especially because of some unique physiological changes that occur during pregnancy, such as preventing and relieving constipation, reducing haemorrhoids and varicose veins, supporting healthy weight gain, managing blood sugar, and feeding the maternal and infant microbiome,’ says Stonehouse.
If you or someone you know is pregnant and looking for further nutrition advice, the Australian Government has some handy resources, too.
Fibre is necessary at every stage of life, but it really helps us as we age. According to Stonehouse, a diet rich in fibre is important for older adults because it:
Okay, we know why fibre is important in our diets – but how much fibre should we consume each day? According to the Australian and New Zealand Nutrient Reference Values, we should aim for somewhere between 25 and 29 grams each day.
Stonehouse says that Australians miss the mark on daily fibre intake (getting just 83% for men and 84% for women) but she has a few tips to keep in mind:
If you’re still not sure if you’re getting enough important fibre in your diet, Stonehouse recommends using an app like the Easy Diet Diary to help track your intake.
Professor, Nutrition. Faculty of Health/School of Exercise and Nutrition Sciences/Institute for Physical Activity and Nutrition at Deakin University.
