When it comes to gut health, fibre is your best friend. It plays a crucial role in maintaining regularity, reducing the risk of chronic diseases such as heart disease, diabetes, and even certain cancers. However, not all fibres are created equal, and eating more fibre is not always the solution. In fact, choosing the wrong type of fibre can lead to bloating and discomfort. (1)

Fibre is often described as “the residue of plant foods that resisted digestion by alimentary enzymes of man.” But to put it simply, fibre is that indigestible part of plant foods that passes through your digestive system, helping to regulate bowel movements and support overall gut health. (2)

There are three primary types of fibre: soluble fibre, insoluble fibre, and resistant starch. Each type serves unique functions in the body. (3)

• Soluble Fibre: This fibre dissolves in water, forming a gel-like substance in the intestines. Found in the inner parts of fruits, vegetables, and refined white starches like bread, pasta, and rice, soluble fibre slows digestion and helps with nutrient absorption.
• Insoluble Fibre: Known for its rough texture, insoluble fibre does not dissolve in water. It passes largely undigested, aiding in the movement of food through your digestive tract. Sources include the skins, seeds, and pips of fruits and vegetables.
• Resistant Starch: The unsung hero of fibre, resistant starch resists digestion in the small intestine and reaches the large bowel intact. Once there, it becomes fuel for gut bacteria, which ferment it to produce compounds beneficial for digestive health. Resistant starch is found in lentils, chickpeas, nuts, firm bananas, cold cooked rice, pasta, and potatoes. (4)

The Australian dietary guidelines serve as a helpful benchmark for fibre intake. For optimal health, men should aim for 30 grams of fibre per day, while women should target 25 grams. This balance ensures a diverse intake of soluble, insoluble, and resistant starch to keep your gut functioning smoothly. (1)

When dealing with constipation, the typical advice is to increase fibre intake. This often means upping insoluble fibre consumption. While insoluble fibre is essential, it’s equally important to include a variety of fibre types in your diet. A mix of soluble fibres, resistant starch, and insoluble fibres can work wonders in promoting regularity.

For diarrhoea, on the other hand, fibre may seem like the enemy, but the right type of fibre can actually help. A soft, soluble fibre diet for a few weeks can ease symptoms and gradually restore gut health.

If you have diarrhoea, constipation or find you bounce between the two, it may be worth looking at not only how much fibre you are eating, but what types of fibre you are including in your diet. If you are trying to get your bowels back start by including more soluble or soft fibre foods in your diet for a few weeks to see if this improves your bowel health and gut symptoms.

To change your diet to a soft, soluble fibre diet and reducing rough or insoluble fibre intake you can try the following:

• Switch to white breads, cereals, pasta, and rice.
• Remove stalks, stems, skins, pips, and seeds from fruits and vegetables.
• Cook vegetables thoroughly, and chop or shred salads for easier digestion.
• Avoid dried fruits, nuts, and seeds temporarily.
• Don’t forget to drink plenty of water to help fibre do its job effectively.

Fibre is a versatile and powerful part of the diet in maintaining gut health, but the key lies in balance. Embrace the variety of soluble, insoluble, and resistant starch fibres in your daily diet. By doing so, you’ll not only support your digestive system but also pave the way for overall health and wellness.

If you feel you would like more information on how to modify and change up the fibre you are eating, book in for a consultation with me by calling Ballarat Women’s Clinic on 53329940.

Enjoy!

Written by Dietitian, Rachel Jeffery

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Referrences

1. Dietary fibre | Eat For Health
2. The development of the concept of dietary fiber in human nutrition – PubMed
3. Soluble vs. Insoluble Fiber: What’s the Difference?
4. Resistant starch facts – CSIRO