THE ARTICLE
How many grams of fibre per day do you consume? If you have no idea, you’re not alone. However, according to the experts, many of us need to significantly increase the amount of fibre we’re eating in a typical day.
The Australian Heart Foundation recommends that adults get about 30 grams of fibre per day, but the typical Australian consumes just 18 to 25. The deficit is not surprising, considering that fibre comes mostly from fruits, vegetables, grains, nuts and legumes, and the typical Western diet isn’t loaded with these foods. In fact, good luck finding a fruit, vegetable, whole grain or bean in fast food!
The benefits of fibre are many. You may have heard that fibre helps our digestion and to prevent constipation. However fibre also helps lower blood cholesterol levels and slow digestion, which can aid in weight loss. Barbara Rolls, PhD, author of “The Volumetrics Eating Plan,” says, "Simply doubling the amount of fiber you eat from the average of 15 grams per day to around 30 grams helps reduce kilooule intake. Fiber has been shown to increase satiety, not only by lowering the energy density of foods (that is, how many kilojoules they have per serving) but also by slowing the rate that foods pass through the digestive systems."
Consuming fibre makes us feel fuller, and therefore less likely to continue eating. It helps to regulate blood glucose and insulin levels, which not only help us lose weight but also protects us from weight gain as we age. Joan Slavin, PhD, an obesity researcher from the University of Minnesota says that the best protection is obtained by eating at least 25 grams of fibre per day.
Research has shown that fibre provides even more benefits, including the following:
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As part of a balanced and healthy overall lifestyle, eating a high-fibre diet may help us maintain our BMI (Body Mass Index) in the healthy range. In one study, women who consumed more fibre and whole grains consistently gained less weight than women ate less of both. Megan McCrory, PhD notes, “Weight control advice for women should place greater emphasis on consumption of fiber.” Her study revealed that women who consumed high-fat, low fibre diets were more likely to be overweight than their high-fibre, low-fat counterparts.
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You could lower your risk of colon cancer by eating a high-fibre diet. According to a 10-country European study, doubling the amount of fibre intake among those who currently eat low levels of fibre could result in as much as a 40% risk reduction for colon cancer. The National Cancer Institute has conducted research that links lower risks of colorectal cancer to high fibre intake, particularly fibre from grains, fruits, and cereals.
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Fibre may help reduce your risk of developing type II diabetes. One study showed that consuming a diet high in processed or refined sugars and low in cereal fibres increases the risk of diabetes, and a study from Finland demonstrated a link between whole grain and cereal fibre intake and a reduction in the risk of diabetes.
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High fibre intake is also associated with a reduction in Metabolic Syndrome, a set of risk factors related to the development of heart disease and diabetes. Those with high fibre intakes have slower buildup of plaque in the arteries, and a particular type of fibre known as viscous fibre (a soluble fibre from apples) may protect against athereosclerosis.
There are two types of fibre, and both offer health benefits. One type is known as insoluble fibre and it is found in whole grains, brown rice, seeds, lettuce, carrots, and tomatoes. The other kind is soluble fibre, and it is found in oatmeal, beans, lentils, pears, apples, and strawberries. Soluble fibre helps prevent cholesterol from being absorbed during digestion, and also helps control blood sugar levels after a meal. Insoluble fibre helps with digestion and may reduce the risk of colon cancer. The most important thing isn’t how much of either type you eat, but that you eat more of both.
When increasing your fibre, go slowly or you may cause your digestive system some distress. Increase fibre gradually and at the same time, increase the amount of water you drink to help your system adapt. Simply by adding more beans and whole grain cereals to your diet, and by grabbing a piece of fruit for snacks, you can significantly increase your daily fibre consumption.
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