In a shift from the long-standing obsession with “protein goals,” TikTok and Instagram users are now buzzing about “fibre goals.” This emerging trend signals a broader movement towards holistic health and wellbeing, moving away from a narrow focus on weight loss or muscle gain.
Fibre-rich foods are among the healthiest options available. A deficiency in fibre can lead to constipation, haemorrhoids, and an increased risk of chronic diseases such as heart disease, type 2 diabetes, and bowel cancer. With this in mind, what does the expert evidence say about setting “fibre goals,” and how can individuals achieve them?
Understanding the Different Types of Fibre
Dietary fibres are the indigestible parts of plant foods. Unlike other carbohydrates that break down into sugar, these complex carbs pass through our digestive tract mostly unchanged. There are two main types of dietary fibre:
Soluble and Insoluble Fibres
Soluble fibres dissolve in water to form gel-like substances. They are found in fruits such as apples and berries, vegetables like sweet potatoes and carrots, as well as legumes and oats. Soluble fibres can slow down digestion, helping us feel fuller for longer. They support heart health, lower blood cholesterol, and help regulate blood sugar levels.
Insoluble fibres do not dissolve in water but add bulk to food. Sources include wheat bran, fruits and vegetable skins, nuts and seeds, beans, and whole grain foods. Insoluble fibres add bulk to the stool, helping regulate bowel movements and reduce constipation.
Resistant starch, another type of complex carb, isn’t technically a fibre but behaves like one. It resists digestion and feeds gut bacteria, found in legumes, cooked potatoes, and undercooked pasta.
Most fibre sources contain both soluble and insoluble forms. For example, oats, apples, and avocados have both.
Setting and Achieving Fibre Goals
Determining your fibre goal can be challenging, as there’s no quick lab test to measure it. A simple indicator is the effectiveness of your digestion. If constipation is rare, you are likely getting enough fibre.
The National Health and Medical Research Council suggests daily fibre intakes vary by age and gender. Generally, adult men should aim for about 30 grams of fibre per day, while women should target about 25 grams. Many apps and websites can help calculate your current fibre intake.
It’s hard to have too much dietary fibre; even eating 50g per day is not considered harmful.
Practical Tips for Meeting Fibre Goals
Foods rich in fibre include:
- Fruits
- Vegetables
- Nuts
- Seeds
- Legumes
- Beans
- Wholegrain or wholemeal breads and cereals
Aim for variety in your diet to avoid monotony. The federal government’s Australian Dietary Guidelines recommend a daily intake of:
- Two serves of medium-sized fruits
- Five serves of vegetables (one serve is half a cup of cooked veggies or one cup of salad greens)
- Two to three serves of nuts and seeds (one serve is about 30g or a handful) or legumes/beans (one serve is a cup of cooked beans, lentils, chickpeas, split peas)
Avoiding Common Pitfalls
Here are some important considerations:
- Avoid drastic changes like cutting out entire food groups or nutrients unless advised by a health practitioner. Even low-fibre food groups (such as dairy or lean meats) provide essential nutrients.
- Don’t focus on just one type of fibre. Each type has different benefits, so incorporating both is best.
- Avoid a sudden increase in fibre intake, which can cause abdominal pain and increased flatulence. Start by adding one or two high-fibre foods daily and gradually increase over weeks.
- Fibre needs water to work effectively, so drink plenty of fluids. Aim for at least eight to ten glasses of water per day.
Embracing Fibre Goals Without Overcomplicating
Eating well doesn’t need to be a competition. While it’s great that social media is sharing ideas about increasing fibre intake, it’s important to approach this without obsessing over food.
Focus on gradual changes and naturally incorporating fibre-rich foods into your diet. Start by eating more fresh fruits and vegetables, and adding legumes and pulses like kidney beans and chickpeas to meals.
Simple switches can make a significant difference. For instance, swap refined grain products like white rice or white bread for wholemeal or wholegrain varieties. If you enjoy breakfast cereals, choose one with at least 5g of fibre per serve by checking the nutrition panel on the packet.
Finally, listen to your body. If you experience digestive discomfort or have conditions like irritable bowel syndrome that require managing fibre intake, consult with a healthcare professional.
This material, courtesy of The Conversation, may have been edited for clarity, style, and length. Mirage.News does not take institutional positions or sides; all views, positions, and conclusions expressed herein are solely those of the author(s).
