How much fibre should I eat in a day?
Adequate dietary fibre is essential for proper functioning of the gut and has also been related to risk reduction for a number of chronic diseases including heart disease, certain cancers and diabetes. Fiber slows the absorption of food in your intestines and because of this, it acts like a natural form of popular weight loss drugs Ozempic (but without any side effects). Fibre comes from plant foods and is not digested or absorbed by the body. Instead fibre is either partially or fully broken down through fermentation in the large intestine. Fibre provides bulk as well as draws water into our poo so that it is soft and easy to pass. The Australian Guide to Healthy Eating is our national and evidenced-based eating plan for a balanced that meets the nutrient needs of most healthy Australians. This guide recommends around 25-30g of fibre per day. There is no upper limit to the amount of fibre you can eat. It seems that even in daily intakes of double the recommendations when part of a balanced diet, doesn’t have any drawbacks.
Why you need fibre in your diet:
Fibre is an essential component of a balanced diet, playing a significant role in maintaining digestive health and preventing various diseases. In particular, an adequate intake of dietary fibre can help with keeping you regular, reducing cholesterol and keeping blood sugar levels steady.
Fibre is categorized into three types: soluble, insoluble fibre and resistant starch. Soluble fibre dissolves in water and helps lower glucose levels and blood cholesterol, while insoluble fibre adds bulk to your poo and helping you stay regular. The third type of fibre is called resistant starch, which is created as a consequence of cooking and then cooling carbohydrate foods such rice, potato and pasta.
Almost half of all fibre in the Australian diet comes from breads and other cereals. A third of our fibre comes from vegetables and just 10% comes from fruit.
Benefits of fibre in a diet:
- Promotes digestive health: Helps prevent constipation and supports regular bowel movements.
- Balances blood sugar levels: Slows the absorption of sugar, helping to provide steady blood sugar management.
- Lowers cholesterol: Reduces LDL cholesterol levels which in turn promotes heart health.
- Helps keep your weight steady: Provides a feeling of fullness, which can with a more satisfied after meals
- Reduces risk of disease: Lowers the risk of developing conditions such as heart disease, type 2 diabetes, and colorectal cancer.
- Reduces inflammation: Fibre is one of the most anti-inflammatory nutrients available in our diet. Fibre is fuel for our gut microbiome which in tern has an important role to play in our immune system and inflammation.
