Fibre

The health benefits of fibre have been long appreciated and higher intakes of dietary fibre are linked to less cardiovascular disease, improved gut health and lower body weight. The inclusion of prebiotic fibre in the diet alongside fibre, in the form of oligosaccharides, adds further benefit by allowing specific changes in the composition and activity in the gastrointestinal micro flora that confers benefits upon the hosts well-being and health. Prebiotic fibre resists digestion in the human small intestine and reaches the colon where it is fermented by the gut micro flora. It is the metabolites and compounds that the microbes produce that confer these substantial health benefits. Both fibres feed the microbiome enabling them to increase in abundance and diversity maintaining important functionality in the host system not only within the digestive system, but system wide.

There are up to 1,000 different species of bacteria that can reside in the colon with microbial populations comprising approx. 10,000 cfu/g of contents. The microbiome not only plays an essential role in the digestion of our food but they also communicate intricately with our immune system and also contribute significantly to the repair and maintenance of the intestinal barrier that prevents pathogenic bacteria from invading the gastrointestinal tract. It is now believed that the breakdown of this barrier is in fact the root cause of most chronic disease. The Microbiome also play an important part in many of important system functions in the body including hormone balance, metabolic function and brain health.

There are many types and sources of fibre including soluble, insoluble, resistant starches, beta glucans, and pectin. They all offer different and unique health benefits, by feeding different species of bacteria, the more diverse the diet the more diverse the microbiome. There are many ways to include them into your daily life with both food and supplements. Remember to go slow and watch for symptoms, there may be some bloating initially but if you do not eat adequate fibre currently, this is more than likely and will ease as your microbiome becomes more diverse which is the key to health and resilience!

Studies have shown that most of the population in the Western world are eating about 8g to 10g per day, the optimal amount is actually around 35g to 45g per day. There is scientific evidence in numerous studies to show that all cause mortality is reduced by 10% for every 10g fibre you eat, up to around 40g of fibre per day. So when you get to the optimal amount of 40g you are in fact reducing your risk of dying by an incredible 40%! Imagine if that was sold in a pill!

Try and include as many different types of fibre and prebiotic fibre. Each different source will feed different species of microbes and it is this diversity we are looking to achieve. When aiming for 40g of fibre per day you could look to include around 20g through supplementation of prebiotic fibre and then the rest from food. Prebiotic supplementation is good if you are struggling to incorporate that particular food source of fibre i.e. Inulin, prebiotic FOS is then an easy way to incorporate inulin. If you are struggling to get the diversity in your diet initially or struggling to tolerate food fibre sources you can include more tolerated prebiotics fibres first and then gradually transition to more food sources as you build resilience. Remember the more diverse your diet the more of the other vital nutrients you will be achieving from food and this is our goal. Diversity of diet including fibre rich foods and polyphenols is how we ultimately feed the microbiome and how they produce the health giving benefits our bodies need for optimum health, resilience and tolerance.

For clients with lower tolerance and lower initial fibre intake in their diets aim to add about 3g of fibre per week (i.e. added to your approx., 8g per day now you should be achieving about 11g in week one.) Add another 3g the following week until you get to the optimal 35g to 45g per day.

Food Fibre Sources

Inulin    Chicory root, Jerusalem artichoke, dandelion greens, garlic, leeks, onions, asparagus, bananas (this can be supplemented)

Fructooligosaccharides (FOS)      Onions, garlic, leeks, yacon root, blue agave, bananas (these can be supplemented)

Resistant starch                               Green bananas, green banana flour, tiger nut flour, cooked and cooled starchy foods like potatoes and rice, overnight oats, legumes, cassava flour

Beta-Glucans                                   Oats and Barley

Insoluble fibre                  Whole grains, wheat bran, nuts, seeds, most vegetables especially leafy greens, broccoli, cauliflower, potato with skins, celery, carrots, fruits with skins especially apples, pears, berries, kiwi with skins

Soluble fibre                     Oats, barley, legumes, apples, citrus fruits, carrots, avocados, nuts, seeds, Psyllium husk

Pectin                                 Apples, pears, Oranges, grapefruits, lemons, limes, sweet potatoes

Lignans  & Mucilage        Ground flaxseeds, chia seeds, whole grains

Supplemental Fibres and Prebiotics

Psyllium husk                   A soluble fibre which is gel forming, its gentle on the gut, good for IBS and constipation.

PHGG (partially hydrolyzed guar gum)    A well-tolerated, gentle, soluble prebiotic and a great place to start with a supplemental prebiotic, good for regularity.

FOS (Fructooligosaccharides)      A prebiotic fiber that feeds specific microbes in our gut, especially Bifidobacterium, which produce life-essential compounds like SCFAs, which in turn support digestion and immune health. It reduces constipation, lowers cholesterol and triglyceride levels, and improves mineral absorption, especially calcium. It’s sweet and dissolves well in hot drinks.

Inulin    Another soluble prebiotic fibre usually comes from chicory root its sweet and dissolves easily in hot beverages. Helps with blood sugar control, supports weight management and immune function.

GOS (galactooligosaccharides)   A gentle soluble prebiotic fiber from cow’s milk, slightly sweet and dissolves easily in hot drinks, good for constipation, softens stools and reduces transit time, helps with lactose intolerance.

Resistant starch (RS2 RS3)            A fermentable starch that acts like a prebiotic, feeding gut microbes so they can produce SCFAs and other essential compounds, good for constipation and overall gut health. It can be found in food, or as a supplement.

Beta-glucans      Can be found in foods, baker’s yeast and also as supplement form. It lowers cholesterol and glucose supports, activates immune cells to help fight infection and acts as a prebiotic fibre feeding gut bacteria. It is also anti-inflammatory.

Acacia fibre        A gentle soluble fibre, improves tolerance dissolves easily in hot drinks, acts as a prebiotic promoting beneficial bacteria, aids weight management and regularity and feeling of fullness. It helps glucose levels and cholesterol. It’s well tolerated and FODMAP friendly.

Pectin   A high content soluble prebiotic fibre, aids digestion, manages blood sugar and lowers cholesterol, bulks stools and is therefore good for constipation and is anti-inflammatory.

Easy fibre rich recipes

Chia Seed Pudding: this is an easy way to incorporate both soluble and insoluble fiber, omega-3, protein, and polyphenols.

2 tbsp chia seeds (whole & organic)

1 tbsp flax seeds (whole & organic)

Blueberries (fresh or frozen)

½ cup milk of choice

Sweeten to taste with maple syrup, honey or coconut sugar (optional)

Mix the seeds with the milk and add the blueberries , leave in the fridge overnight.

Overnight soaked Oats

40g organic porridge oats

Water to mix

Lemon zest & some grated ginger

Mix in a bowl and leave in the fridge overnight. Add berries and grated apple the next day when ready to eat or stew some apples with some cinnamon to add pectin.