Rockhampton, Australia, Jul 9 (The Conversation) – Trend-watchers have likely noticed a burgeoning movement on social media platforms such as TikTok and Instagram, where users emphasize not just “protein goals” but increasingly “fibre goals.” This marks a promising shift in focus toward comprehensive health and wellbeing rather than solely targeting weight loss or muscle enhancement.
Fibre: A Vital Nutrient
Foods rich in fibre are among the healthiest options we have. A lack of fibre can lead to constipation, haemorrhoids, and elevates the risk of chronic diseases, including heart ailments, type 2 diabetes, and bowel cancer.
Understanding Fibre
Dietary fibre consists of indigestible components of plant foods. Unlike carbohydrates that the body converts into sugar, these complex carbohydrates traverse our digestive system mostly unprocessed.
There are essentially two kinds of dietary fibre: soluble and insoluble fibres. Soluble fibres, found in fruits like apples and berries, vegetables such as sweet potatoes and carrots, as well as in legumes and oats, dissolve in water to create gel-like substances. These fibres slow digestion, enhance satiety, support heart health, reduce blood cholesterol, and regulate blood sugar levels.
In contrast, insoluble fibres, which do not dissolve in water, add bulk and can help with digestion. They are abundant in wheat bran, fruit and vegetable skins, nuts, seeds, beans, and whole grain products, aiding in preventing constipation by enhancing stool bulk.
Resistant starch, while not a true fibre, acts similarly by resisting digestion and nurturing gut bacteria. It is present in legumes, cooked potatoes, and undercooked pasta. Most fibre sources, like oats, apples, and avocados, contain both soluble and insoluble fibres, unlike many fibre supplements that tend to offer one type.
Benefits and Recommendations
Both fibre types benefit the gut and overall health, and when fermented by beneficial gut bacteria, they assist in digesting food, combating harmful microbes, and enhancing mental and physical health.
Setting Fibre Goals
Unfortunately, there is no laboratory test to measure fibre intake directly. Digestion regularity is a simple indicator of adequate fibre consumption. According to the National Health and Medical Research Council, daily fibre intake recommendations vary by age and gender. Generally, adult men should aim for around 30 grams of fibre daily, while women should target 25 grams.
Exceeding dietary fibre intake is rarely harmful, with up to 50 grams per day considered safe. Various apps and websites can help you calculate your fibre intake.
Achieving Fibre Goals Effortlessly
Including fibre-rich foods such as fruits, vegetables, nuts, seeds, legumes, beans, and wholegrain or wholemeal breads and cereals can help meet dietary goals without extensive worry.
The Australian Dietary Guidelines recommend a daily intake of two servings of medium-sized fruits, five servings of vegetables (one serving equals half a cup of cooked veggies or one cup of salad greens), and two to three servings of nuts, seeds, legumes, or beans.
Avoiding Common Pitfalls
Steer clear of drastic dietary changes, like cutting entire food groups or nutrients, unless advised by a healthcare provider. Low-fibre food groups, such as dairy or lean meats, provide essential nutrients. Focusing on both soluble and insoluble fibres also offers different benefits, making it essential to incorporate both.
Additionally, introducing fibre gradually into your diet can prevent discomfort from sudden fibre increases, which may cause abdominal pain or increased gas. Fibre needs water to be effective, so ensure adequate hydration by consuming eight to ten glasses of water daily.
Practical Integration
Rather than obsess over food, focus on making gradual changes to incorporate fibre naturally into your diet. Introduce more fresh fruit and vegetables and consider adding legumes and pulses like kidney beans and chickpeas to meals. Simple substitutions, like opting for wholemeal or wholegrain versions of refined grains, can also help. For cereal enthusiasts, select products with at least 5 grams of fibre per serving.
Finally, listen to your body. If digestive discomfort arises or if you have conditions like irritable bowel syndrome, seek advice from a healthcare professional. Sharing ideas for increasing fibre intake and setting fibre goals on social media is positive, but it’s essential not to turn eating well into a competitive sport. (The Conversation)
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