Fibre: Unveiling the Power Beyond Its "Boring" Reputation

Let's face it, fibre rarely gets the star treatment in the world of nutrients. Often relegated to the "boring" category alongside its fibrous colleagues like broccoli and beans, it often goes unnoticed and underappreciated. But don't underestimate this unassuming champion! Fibre plays a critical role in our health, impacting everything from digestion to heart health and even mood. So, let's shed light on the magic of fibre and why it deserves a starring role on your plate.

Fibre, simply put, is the indigestible part of plant-based foods [1]. Unlike other nutrients, our bodies can't break it down completely. Instead of ending up as waste, fibre embarks on a remarkable journey through our digestive system, acting like a superhero with diverse superpowers.

A vast majority of the UK population falls short of recommended dietary fibre intake, with estimates suggesting as few as 9% achieve the daily target of 30 grams. This widespread fibre deficiency poses significant health risks.

A 2015 report by the Scientific Advisory Committee on Nutrition (SACN) highlights the strong connection between low fibre intake and increased risk of various chronic diseases (2). One major consequence is constipation, affecting nearly 20% of adults in the UK, primarily due to inadequate fibre intake as reported in a 2012 study published in "BMC Medicine (3)."

Beyond digestive discomfort, lower fibre intake is linked to a higher risk of heart disease, with research published in "The American Journal of Clinical Nutrition" in 2015 revealing an association between increased fibre intake and reduced risk of coronary heart disease (4). Additionally, evidence suggests potential benefits for preventing type 2 diabetes and colorectal cancer, as noted in SACN's 2015 report.

Incorporating more fibre-rich foods like fruits, vegetables, whole grains, and legumes into daily diets could significantly improve public health in the UK, potentially reducing the burden of chronic diseases and promoting overall well-being.

1. Gut Health Hero: Fibre serves as food for the good bacteria in our gut, also known as our microbiome [5]. These tiny gut residents thrive on this fuel, allowing them to multiply and create a healthy gut environment. A happy microbiome translates to better digestion, stronger immunity, and even improved mood [6].
2. Digestive Dynamo: Think of fibre as a broom for your gut. It adds bulk to stool, promoting smooth and regular bowel movements [7]. This helps prevent constipation and its associated discomfort, keeping things moving as they should.
3. Blood Sugar Balancing Act: Fibre slows down the absorption of sugar into the bloodstream [8]. This helps maintain stable blood sugar levels, reducing the risk of type 2 diabetes and its complications.
4. Heart Health Guardian: Fibre helps lower harmful LDL cholesterol, a major risk factor for heart disease [9]. It also aids in keeping blood pressure in check, further protecting your heart's health.
5. Weight Management Warrior: Fibre keeps you feeling fuller for longer, reducing cravings and overeating [10]. This can be a valuable tool for maintaining a healthy weight and reducing the risk of obesity-related health problems.

There are two main types of fibre: soluble and insoluble. Each plays a unique role in your health journey:

• Soluble Fibre: This type dissolves in water, forming a gel-like substance in your gut. Based on a recent meta-analysis of randomised controlled trials (11), increasing fibre intake using soluble fibre supplementation could be an effective intervention in the prevention and management of dyslipidemia, and consequently may contribute to the risk reduction of cardiovascular diseases. These findings suggest that incorporating soluble fibre-rich foods like oats, lentils, and apples into your diet (as opposed to a specific standalone fibre supplement) can significantly improve your cardiovascular and metabolic health.

• Insoluble Fibre: This type doesn't dissolve in water, adding bulk to stool and aiding in smooth digestion (think wheat bran, vegetables, and nuts). Insoluble fibre is important for gut health and that different plant sources of insoluble fibre contain unique bioactive compounds that have been linked to lower incidence of cardiovascular disease, cancer and Type 2 diabetes (12). This suggests that insoluble fibre may have other health benefits beyond just promoting regularity which it is widely prescribed for. Nuts, seeds, whole grains, fruits with the skin on, and some vegetables like broccoli and brussels sprouts all pack a punch of insoluble fibre.

The ideal scenario is to include both fibre types in your diet for optimal health benefits. Aim for 25-35 grams of fibre daily, gradually increasing your intake to avoid digestive discomfort (13).

Increasing your fibre intake is a great way to improve your gut health, but it's important to remember to also increase your water intake. Fibre absorbs water, so if you don't drink enough fluids, it can actually make constipation worse. Aim to drink eight glasses of water per day, or more if you're sweating a lot or exercising. You can also get fluids from fruits, vegetables, and other beverages.

Here are some additional tips for increasing your fibre intake:

• Start slowly and gradually increase your fibre intake over a few weeks to avoid gas and bloating.
• Choose a variety of fibre-rich foods, such as fruits, vegetables, whole grains, and legumes.
• Read food labels and choose products that are high in fibre.
• Add chia seeds, flaxseeds, or psyllium husk to your diet for an extra boost of fibre.

Remember, incorporating fibre doesn't have to be bland or boring! Experiment with these vibrant and delicious ideas:

• Breakfast: Start your day with a high-fibre breakfast cereal like bran flakes or oatmeal, topped with berries and nuts.
• Lunch: Pack a fibre-filled salad with lentils, chickpeas, and plenty of chopped vegetables.
• Snacks: Munch on fibre-rich fruits like apples, pears, and berries. Roasted chickpeas or edamame make nutritious and crunchy snacks.
• Dinner: Add lentils, beans, or quinoa to your dinner dishes for a fibre boost. Don't forget to incorporate plenty of colourful vegetables!

Remember: Small changes add up! Start by incorporating more fibre into your diet gradually, choosing options you enjoy, and before you know it, you'll be reaping the incredible benefits of this underrated superhero nutrient.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Citation List:

1. National Institutes of Health. Dietary Fibre. https://medlineplus.gov/dietaryfiber.html nih.gov])
2. Scientific Advisory Committee on Nutrition (SACN). (2015). Dietary Reference Values for Energy. London: Public Health England.
3. Knowles, S., Aziz, Q., & Collins, S. M. (2012). Functional bowel disorders in the community: a population-based study. Alimentary pharmacology & therapeutics, 36(8), 707-713.
4. Forouhi, N. G., et al. (2015). Dietary fiber intake and incident coronary heart disease: prospective EPIC-Norfolk study. The American Journal of Clinical Nutrition, 101(2), 370-377
5. David LA, Matergia A, Gregor MF, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014;505(7483):530-533. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873882/
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9. American Heart Association. (2023, November 30). Lower Your Risk.
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11. Ghavami A, Ziaei R, Talebi S, Barghchi H, Nattagh-Eshtivani E, Moradi S, Rahbarinejad P, Mohammadi H, Ghasemi-Tehrani H, Marx W, Askari G. Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 May;14(3):465-474. doi: 10.1016/j.advnut.2023.01.005. Epub 2023 Feb 2. PMID: 36796439; PMCID: PMC10201678.
12. Madeline Timm, Lisa C. Offringa, B. Jan-Willem Van Klinken, Joanne Slavin. Beyond Insoluble Dietary Fiber: Bioactive Compounds in Plant Foods. Nutrients, 2023; 15 (19): 4138 DOI: 10.3390/nu15194138
13. Government Chemist. (2019, February 14). GC and IFST publish Information Statement on dietary fibre. GOV.UK. https://www.gov.uk/government/news/gc-and-ifst-publish-information-statement-on-dietary-fibre