Eating well for health

When it comes to healthy nutrition, most of us have heard the advice to eat more fibre. While there can be confusion and debate about many aspects of what constitutes a healthy diet, eating dietary fibre isn’t usually one of them.

Even though we all have unique body makeups – and there is no ‘one size fits all’ nutrition plan that’s right for everyone – there are some core principles that do make a real difference to achieving optimal health.

The evidence overwhelmingly points to fibre being an absolute boon for our bodies, with an abundance of health benefits – from easing constipation to boosting immunity to preventing cancer, as well as supporting healthy weight loss and optimising metabolism.

What exactly is fibre, what does it do, and how can we ensure we’re getting the fibre we need?

What is dietary fibre?

Dietary fibre, also known as roughage, is found primarily in vegetables, fruits, whole grains, legumes, nuts and seeds. It’s the part of the plant that passes through your body relatively intact, because it can’t be digested or absorbed like proteins, fats and carbohydrates.

But that doesn’t mean it isn’t important. Fibre performs many roles that are beneficial to your health.

There are many different types of dietary fibre, but they are usually classified as either:

Soluble fibre – dissolves in water becoming gel-like;

Or insoluble fibre – does not dissolve in water.

Most plant-based foods contain a combination of both types of fibre.

What are the health benefits of fibre?

🌱 Helps normalise weight. High-fibre foods help you to feel fuller for longer so you’re less likely to overeat. They’re nutrient rich but contain fewer calories than other types of foods, making it easier to achieve and maintain a healthy weight.

🌱 Helps keep you regular. Fibre helps to soften and bulk up your stools so they’re easier to pass, helping to prevent and relieve constipation. If you’re at the other end of the scale with loose stools, fibre has a firming, balancing effect. Regular, easy to pass bowel motions may also prevent painful haemorrhoids.

🌱 Helps maintain digestive health. Fibre keeps your digestive system healthy. Adequate fibre may help prevent diverticular disease (small pouches in your colon/large intestine which can become inflamed) and colon cancer.

Fibre is super-important for a healthy gut microbiome – consisting of the trillions of micro-organisms that reside in your digestive tract and influencing many aspects of health including immunity, metabolism and energy balance.

Fibre provides our gut bacteria with its key energy source. Our gut microbes feed on a special kind of soluble fibre – prebiotic fibre – found in many plant-based foods including vegetables, fruits and whole grains.

We can’t digest prebiotic fibres – their sole purpose is to feed our gut bacteria, helping the microbiome to flourish, in turn helping us to flourish.

An imbalance in the gut microbiome, known as dysbiosis, has been linked with weight gain. On the other hand, a healthy, balanced gut microbiome is associated with healthy weight management, metabolic health, and overall wellness.

🌱 Lowers cholesterol. Soluble fibre found in oats, for example, can help to lower your ‘bad’ LDL cholesterol levels, and reduce your risk of heart disease. A high fibre diet can also help to reduce high blood pressure and inflammation in the body.

🌱 Helps balance blood sugar levels. Fibre helps keep blood sugar well controlled by slowing down the breakdown and absorption of glucose (sugar) from the digestive tract into the blood stream. This prevents rapid spikes and crashes in blood sugar that can impact cravings and energy levels.

A high fibre diet helps lower your risk of developing type 2 diabetes.

Imbalances in the gut microbiota have been linked to insulin resistance and impaired glucose metabolism, which can contribute to weight gain and metabolic disorders including type 2 diabetes.

A healthy gut microbiome is associated with improved glucose regulation, essential for maintaining a healthy weight as well as overall metabolic health.

🌱 Boosts mental clarity, calms nervous system. High-fibre foods power daily life with more consistency and clarity. Fibre feeds your gut microbiome which plays a powerful role in cognition and mood through the gut-brain axis.

🌱 Improves sleep. Studies link fibre-rich diets to deeper, restorative sleep.

🌱 Helps you live longer. Eating a wide variety of fibre-containing, anti-inflammatory foods promotes overall health and wellbeing, so that you can live well for longer.

As well as reducing your risk for heart disease and type 2 diabetes, a fibre-rich diet also protects your long-term health by improving immunity and preventing many different types of cancer.

How to eat more fibre 🥦 🍓 🫘 🌾 🥜 

A fibre-rich diet means eating more plants – in particular whole, unprocessed, unrefined plant foods, as close to their natural state as possible.

Here’s what to include:

✅ Vegetables

✅ Fruit

✅ Legumes (beans, peas, lentils, chickpeas)

✅ Whole grains

✅ Nuts

✅ Seeds

Add fibre to every meal. Colourful, seasonal vegetables, salads, and whole grains naturally crowd out less nutritious options without the stress of deprivation.

A breakfast of wholegrain oat bircher or porridge with fresh fruit, nuts and seeds will set you up for a high-fibre day.

Take it slow

If you’re increasing fibre in your diet, it’s best to take things slowly. Adding a lot all at once can cause bloating and cramping in some people. Add a little at a time over a few weeks to give your body time to adjust.

Food is a potent medicine

There’s no denying that harnessing plant-based phytonutrients in the form of dietary fibre offers a powerful approach to rebalancing key pathways for better weight management and better overall health.

The food we eat has the greatest influence in either nourishing, or damaging, our gut microbiome.

The foods that can help you achieve a healthy weight and overall health are also good for your gut!

Holistic approach to healthy weight management

Achieving and maintaining a healthy weight is multi-faceted. Knowing the right shifts to make, and when, can be key.

A naturopathic approach considers lifestyle factors such as exercise, stress and sleep, alongside nutrition. Carefully selected herbs and nutrients can also be super-helpful in jumpstarting and supporting your metabolic health.

I’d love to support you on your path to reclaiming your healthy metabolism with a comprehensive wellness plan that’s tailored uniquely to you!

Book an initial consultation with me today.