Sarah Di Lorenzo: Fibre is the secret weapon for good health most people are missing

If you’re experiencing blood sugar spikes, high cholesterol, weight gain you may not be getting enough fibre.

Despite this essential nutrient playing a crucial role in maintaining overall health, most people do not consume enough of it.

I see this in my clinic all the time when chatting to people about what their general diet looks like.

Our recommended daily intake of fibre should be 25 grams for women and 38 grams for men, but research shows most people are not even getting half of that.

Much of this is because people are eating way too much processed foods like sugary cereals, white bread, fast food, biscuits, minute noodles and refined carbohydrates in general.

It is also widely known that most people are not getting their recommended daily intake of fruit and vegetables.

Then there are those who believe that all carbohydrates are going to lead to weight gain and so avoid them, along with the elderly and those with digestive disorders like Irritable Bowel Syndrome (IBS), Crohn’s and food intolerances.

In fact, Western countries are the most fibre deficient countries.

The signs of fibre deficiency are constipation first and foremost, along with blood sugar spikes, high cholesterol, weight gain and an increased risk of chronic disease such as diabetes and heart disease.

So what actually is fibre? It’s a type of carbohydrate found in plant foods that our body can’t completely digest.

There are two types of fibre, soluble and insoluble.

Soluble fibre dissolves in water and forms a gel-like substance in the gut. This type of fibre helps lower cholesterol and regulate blood sugar levels. Foods high in soluble fibre include oats, beans, lentils, apples, and citrus fruits.

Insoluble fibre does not dissolve in water and helps add bulk to stool, promoting regular bowel movements. It is found in whole grains, vegetables, nuts, and seeds.

Both types of fibre are important for maintaining good health and should be included in a balanced diet.

Fibre has so many health benefits. It’s great for our digestive health by supporting healthy bowel movements and preventing constipation. Insoluble fibre adds bulk to stool, making it easier to eliminate. Soluble fibre is important for gut health by feeding good bacteria in our gut. Plus a high-fibre diet has also been linked to a lower risk of digestive disorders such as diverticulitis, IBS and bowel cancer.

When it comes to maintaining your healthy weight fibre is also really important, as it helps you feel full meaning you eat less. Fibre also slows down digestion and can help with cravings. The research shows that people who meet their recommended intake of fibre have a better chance at maintaining their weight.

Keeping our blood glucose levels stable is important for good health. Soluble fibre helps control blood sugar levels by slowing the absorption of sugar into the bloodstream, preventing sugar highs and lows. High-fibre foods like whole grains and legumes, have a lower glycemic index.

When it comes to heart health, particularly lowering cholesterol, fibre, especially soluble fibre, helps by binding to cholesterol molecules and removing them from the body. Not only does fibre lower the risk of heart disease and stroke but also lowers blood pressure and reduces inflammation, further supporting heart health.

Eating a diet high in fibre has been linked to a lower risk of chronic diseases, including cardiovascular disease, type 2 diabetes, and certain cancers, as well as reducing inflammation, supporting immunity and is a key nutrient for overall long-term health and wellness.

The best sources of fibre are grains including oats, brown rice, quinoa, whole wheat bread, and barley. Legumes are a good source of fibre and include lentils, chickpeas, black beans, and peas. Fruit such as apples, pears, oranges, berries, and bananas are excellent, so make sure you are including a minimum of two pieces a day. As for vegetables, such as broccoli, carrots, spinach, and Brussels sprouts, try to get at least six servings a day. Nuts and seeds are the perfect snack or garnish to a salad or cereal, try for a minimum of 30 grams per day.

An easy place to start when wanting to address your fibre intake is to swap refined for whole grains, make sure all meals include vegetables and fruit and nuts are the perfect snacks in between.

Fibre is an essential nutrient that is so important for health but especially digestion, weight, blood glucose regulation and heart health. Making small changes is the best place to start, the key to success is always preparation.