How to tell if you’re eating too little fibre, according to experts
As people become more health conscious, you'll find terms like ‘superfoods’ commonly used in everyday conversation. But one essential nutrient that gets overlooked in the discussion is dietary fibre, and when this happens, it's called a ‘fibre gap’. “According to a German survey, the average fibre intake for women is around 18 grams per day and 19 grams for men,” explains Dr Adrian Weingart, Co-Founder and CPO at mybacs. “This falls well below the recommended guideline of at least 30 grams of fibre per day” he adds.
How important is dietary fibre?
Dietary fibre might sound like a complicated thing to incorporate into your diet, but it's a true game changer for nutrition. "Dietary fibre has numerous positive effects, especially on digestion," says Dr Adrian Weingart, Co-Founder and CPO at mybacs. "For instance, fibre helps regulate the speed at which food moves through the digestive tract, affecting digestion and bowel regularity."
Fibre also promotes a feeling of fullness, helping to control appetite. "It influences nutrient absorption and supports important prebiotic processes in the gut," Dr Weingart explains. Fibre is composed of various food components that our body cannot fully digest. These components aren't broken down by enzymes in the small intestine but instead reach the large intestine undigested or partially digested. "There, they continue to play a crucial role in maintaining our digestive health," adds Dr Weingart.
Benefits of dietary fibre
Dietary fibre is digested differently than proteins. "Dietary fibre consists mainly of complex carbohydrates such as cellulose, which our body cannot break down using its own enzymes," explains Dr Adrian Weingart. "As a result, fibre reaches our large intestine unchanged, where it is fermented by intestinal bacteria. This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate."
These SCFAs offer numerous health benefits. They give energy to the cells in the large intestine, promote the health of the intestinal mucosa, and have anti-inflammatory properties. Dr Weingart adds, "SCFAs positively influence glucose and fat metabolism and support the growth of beneficial bacteria in the gut, which is crucial for maintaining a healthy gut flora."
A fibre gap can cause blood sugar fluctuations
As you can see, a high-fibre diet offers numerous benefits. However, if you're experiencing a fibre gap, you won't reap these preventive effects. This deficiency not only increases the risk of constipation but also has broader negative impacts on your overall health. "Fibre slows the absorption of sugar into the blood, and too little intake can lead to rapid and severe fluctuations in blood sugar levels," explains Dr Weingart.
Fibre also plays a crucial role in satiety, helping to control hunger. Insufficient fibre intake can lead to overeating and, ultimately, weight gain. "Digestion suffers from inadequate fibre intake," adds Dr Weingart. "Fibre acts as a prebiotic, promoting the growth of healthy gut bacteria. Without this support, the intestinal flora can develop unfavourably."
Foods high in fibre
But how can we close the fibre gap? The simplest way is through our diet. "Dietary fibre is found almost exclusively in natural plant-based foods," confirms Dr Weingart. Foods rich in fibre include:
- Whole grain products such as wholemeal bread, wholemeal pasta, and oatmeal
- Fruits, especially varieties with edible skins like apples and pears
- High-fibre vegetables like broccoli and carrots
- Legumes such as lentils, beans, and peas
- Nuts and seeds like flaxseed, chia seeds, and almonds
If your daily diet falls short, supplements can help. However, the primary focus should be on maintaining a balanced diet rich in fibre to close the gap.