How much fibre are you consuming?

By Dr. Rebecca Brook

Acupuncturist, and Dr. of Chinese Medicine

How much fibre is in your diet? Is it enough?

Most of us simply do not eat enough fibre. Only around 20% of Australians are meeting that suggested fibre intake target to reduce chronic disease. How can this be! Eating a diet high in fibre is linked to a lower risk of obesity, type two diabetes, heart disease, bowel cancer, diverticular disease, and constipation. All things none of us want to endure, right?

It is also linked to a healthier immune system, better well-being, and overall health benefits are endless. The bottom line is a high fibre diet is essential to maintain overall health, so let’s better understand this critical deficiency you may not even know you’ve got.

The Australian Dietary Guidelines provide the following guidelines for servings each day:

• children aged 2 to 18 years should have 4 – 7 serves of wholegrain foods

• pregnant people should have 8 – 9 serves of wholegrain foods

• adults aged 19 to 50 years should have 6 serves of wholegrain foods

• males aged over 51 years should have 4.5 – 6 serves of wholegrain foods

• females aged over 51 years should have 3 – 4 serves of wholegrain foods

  (REFERENCE https://www.healthdirect.gov.au/high-fibre-foods-and-diet)
  

If you’re wanting to know how MUCH fibre per day, the Australian Government suggest

25g a day for females

30g a day for males

Chinese medicine and fibre

The large intestine and small intestine will receive fibre as part of the process of digestion and absorption. In Traditional Chinese Medicine, digestion is governed primarily by the Spleen and Stomach, which are seen as the central organs responsible for transforming food into Qi (energy) and Blood to nourish the body. Unlike Western nutrition, which often breaks food down into nutrients like carbohydrates, fats, and fibre, Chinese medicine looks more at how food behaves in the body—its temperature, taste, and its effect on the flow of Qi.

Fibre, while not named explicitly in classical Chinese texts, can be understood through its energetic and functional actions. Fibre-rich foods—like vegetables, fruits, whole grains, legumes, and seeds—are typically seen as cooling and moistening, and they promote the smooth movement of Qi and Fluids through the digestive tract. This aligns with fibre’s known ability in Western medicine to support regular bowel movements and prevent stagnation.

The fundamentals of fibre

Fibre is present is sometimes quite dense foods, which pass relatively unchanged through our stomach and intestines. These foods can include raw vegetables, fruits, grains, nuts, seeds, and legumes.

There are two different types of dietary fibre – soluble fibre and insoluble fibre. Both have different functions and health benefits, and both are present in most plant foods.

Let’s start with soluble fibre. This dissolves in water, so when we consume this type of fibre it slows down our digestion and helps us stay fuller for longer. If you’re trying to curb sugar cravings and balance out blood sugar levels, this is the fibre for you. It can also support lowering of cholesterol absorption .

Foods healthy in soluble fibre include oats, flaxseeds, beans, apples, and blueberries.

Turning our attention to insoluble fibre, this does not dissolve in water, and this type of fibre can help food move through our digestive system. It keeps us regular. Food is high in insoluble fibre include whole grains such as quinoa and brown rice, lentils, leafy grains, and blackberries.

Then there’s resistance starch, which while not technically fibre, is considered a component of dietary fibre. This is because it works like fibre, resisting digestion in a small intestine. Then travels onto our large intestine where acts as a prebiotic (insert amazed face here!).

Probiotics feed the good bacteria that can help keep our gut healthy. Resistant starch can be found in pasta that isn’t overcooked, leggings, nuts, some seeds, starchy vegetables, and firm bananas.

It quite simply is the easiest health hack of all!

Without fibre, you simply cannot have a healthy gut. Infact research shows that when we don’t feed our gut bacteria enough dietary fibre, they can start munching on our protective intestinal barrier that protects us from diseases. As well as feeding our good gut bacteria, fibre helps rid excess fats from the body, and changes our gut hormones, collectively helping control our cholesterol, body weight, blood sugar, and blood pressure. This will help support you in reducing the risk of our number one killer, cardiovascular disease.

Getting it right!

If you plan to increase your fibre intake over a short period, you might experience some digestive discomfort! Bloating or cramping are not uncommon, but this does not indicate any kind of intolerance or inflammation, just that the body is not used to that much fibre. Don’t be tempted to remove it though! Instead, increase the fibre gradually in your diet, and as your gut bacteria adjust, you will no longer experience this discomfort.

Dietary fibre almost acts like a sponge in the stomach and absorbs fluid, so it’s important to keep up your water intake. As a rule of thumb urine should be straw coloured or lighter, and if it’s not, you need to increase your water on a daily basis!

Smart snack options

Foods that are high fibre are easy to include in your daily life.

Try carrots, hummus, grains in salads, rice bowls, flaxseeds on your morning porridge, brown rice and steamed chicken, or half a cup of edamame beans is an amazing source of about 9 g of fibre!

Hottest tip?

Focus on a fibre rich diet, with a diverse range of plant foods. You find your overall health improves, and your gut will be more than happy!