Discover the benefits of fibre-rich food inmaintaining digestive health and managing glucose levels. We delve into solublevs insoluble fibre, as well as foods high in fibre in Australia and how theycan help improve glucose control.

Key takeaways

• Soluble and insoluble fibres play critical roles in digestive health, glucose control, and satiety.
• Dietary fibre intake can help manage weight, reduce risk of type 2 diabetes, cardiovascular disease, and bowel cancer.
• Foods high in fibre include fruits, vegetables, nuts, legumes, and whole grains.
• Proper hydration is essential when increasing fibre intake to avoid discomfort or constipation.

Fibre, an essential part of our diet, is known for promoting digestive health and dietary glucose management. Here, we delve deeper into the types of fibre, why we need them, and some easily available fibre-rich foods in Australia.

What is fibre?

Fibre is the indigestible part of carbohydrates, and is one of the reasons why plants are central for your health. It's largely found in plant-based foods, categorised into two types of fibre: soluble fibre and insoluble fibre.

Soluble fibre

Soluble fibre is that which absorbs water, forming a gel-like substance during digestion. This process assists in easy stool passage and slows down carbohydrate digestion, crucial for blood glucose control.

Foods rich in soluble fibre include:

• Legumes
• Fruit like apples, pears and citrus
• Nuts and seeds
• Vegetables like peas and carrots
• Psyllium husk
• Oats

Insoluble fibre

Unlike its soluble counterpart, insoluble fibre doesn’t absorb water. Instead, it attracts water into the intestines, bulking up the stool, which helps it pass more easily.

Foods high in insoluble fibre include:

• The skins of vegetables and fruits
• Whole grain products e.g. grain breads
• Leafy greens

Why is fibre good for you?

Fibre has many health benefits. It is vital for your digestion, aiding in maintaining regular bowel movements. It is highly beneficial for gut health and is known to reduce the risk of diabetes, bowel cancer, and heart disease.

It also plays a significant role in weight management by promoting a feeling of fullness, which can prevent overeating.

Surprisingly, most Australians consume less than half the daily recommended fibre intake. This is often due to the consumption of refined grains, such as white flour and white rice, which have most of the fibre and nutrients removed, leading to a higher risk of blood sugar spikes.

Studies show that meeting the recommended fibre intake can lower the risk of developing type 2 diabetes, assist in weight management, and decrease the risk of cardiovascular disease.

How does fibre lower blood sugar levels?

Fibre is pivotal in balancing your blood glucose levels and can help you to minimise blood glucose spikes.

Fibre helps to stabilise blood sugar levels in a few ways:

• Slows digestion and absorption: Fibre slows the rate of digestion in your stomach and the rate at which glucose is absorbed into your bloodstream. This can help prevent spikes in blood glucose and insulin levels.
• Promotes a lower glycaemic response: High-fibre foods typically have a lower glycaemic index (GI), which means they result in a slower and lower/slower rise in blood sugar levels compared to low-fibre foods.
• Improves insulin sensitivity: some research suggests that a high-fibre diet may improve insulin sensitivity, meaning your cells can utilise insulin more effectively.
• Promotes a feeling of fullness: high-fibre foods tend to be more filling, so you're likely to stay satiated for longer, reducing the likelihood of reaching for high sugar foods.

What is the recommended daily intake of fibre in Australia?

Dietitians Australia recommends that Australian adults aim for at least 25-30 grams of fibre per day.

High fibre foods include:

• Carrot (1 cup): 6.9g of fibre
• Kidney beans (100g): 6.5g of fibre
• Wholemeal pasta (1 cup): 7.9g of fibre
• Oats (1/2 cup): 4.5g of fibre
• Broccoli (1 cup): 3.8g of fibre
• Lentils (100g): 3.7g of fibre
• Unpeeled sweet potato (1 cup): 3.7g of fibre

How to increase your fibre intake

For personalised advice, it's important to speak to an Accredited Practising Dietitian. However, here are some general strategies to enhance your fibre intake:

• Incorporate a variety of fruits, vegetables, and nuts into your diet
• Add legumes to your meals
• Include psyllium husk, nuts, oat bran, or chia seeds in your breakfast
• Opt for whole grains over refined or white products
• Include fibres such as uncooked banana flour and cold potatoes, known for their positive impact on your gut biome

It's crucial to gradually increase your fibre intake to avoid gastrointestinal upset or constipation. Begin with one change and, over several weeks, incorporate more fibre into your diet. Always remember to pair fibre with sufficient water to prevent discomfort or constipation.

Vively, a metabolic health app, can be your ally in optimising your fibre intake and overall diet. As part of your Vively membership, you opt to add on access to a personal dietitian who can provide tailored advice for boosting your fibre intake and improving glucose control. Embrace the power of fibre-rich food for your metabolic health.