“Protein goals” have been a popular trend on TikTok and Instagram for quite some time. However, a new wave is taking over social media: “fibre goals.” This shift signifies a broader movement toward holistic health and wellbeing, moving away from the narrow focus on weight loss or muscle gain.
Foods rich in fibre are among the healthiest options available. A deficiency in fibre can lead to constipation, haemorrhoids, and increase the risk of chronic diseases such as heart disease, type 2 diabetes, and bowel cancer. So, what does expert evidence say about “fibre goals” and how can individuals achieve them?
Understanding Dietary 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, help us feel fuller for longer, support heart health, lower blood cholesterol, and 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, help regulate bowel movements, and reduce constipation.
Resistant starch is another type of complex carb that isn’t technically a fibre but behaves similarly. It resists digestion and feeds gut bacteria, found in legumes, cooked potatoes, and undercooked pasta.
Unlike many fibre supplements, which often only offer one type of fibre, most sources of fibre we eat contain both soluble and insoluble forms. For example, oats, apples, and avocado have both.
Benefits for Gut and Overall Health
Both soluble and insoluble fibres benefit our gut and overall health. They can be fermented by good gut bacteria, although soluble dietary fibres (and resistant starches) tend to ferment more readily. Our gut bacteria rely on fermenting these fibres as fuel to help digest foods, fight against pathogenic microbes, and improve physical and mental health.
Setting and Achieving Fibre Goals
Determining your fibre goal isn’t straightforward, as there’s no quick lab test to measure it. A simple indicator is how well your digestion works. If you’re rarely constipated, you’re likely getting enough fibre.
The National Health and Medical Research Council recommends daily fibre intakes that vary by age and gender. In general, adult men should have about 30 grams of fibre per day, while women should aim for about 25 grams. Numerous apps and websites can help you calculate your current fibre intake.
It’s hard to have too much dietary fibre; even eating 50g per day is not considered harmful.
Incorporating Fibre into Your Diet
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 suggest 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 (where one serve is about 30g or a handful) or two to three serves of legumes/beans (where one serve is a cup of cooked beans, lentils, chickpeas, split peas)
Practical Tips and Considerations
What to Avoid
Here are some important things to remember:
- Avoid drastic changes such as cutting out entire food groups or nutrients (like carbohydrates) unless advised by your health practitioner. Even low-fibre food groups (such as dairy or lean meats) provide important nutrients. Avoiding them can potentially cause other health problems.
- Avoid focusing on just one type of fibre (soluble or insoluble). Each has different benefits, so incorporating both is best.
- Avoid a sudden increase in fibre. It can cause abdominal pain and increased flatulence. Start by adding just one or two high-fibre foods each day and slowly increase this over a few weeks.
- Fibre needs water to work effectively, so drink plenty of fluids. Aim for at least eight to ten glasses of water per day.
Integrating Fibre Naturally
Eating well doesn’t need to be a competition. It’s great that people are sharing ideas on social media about increasing fibre intake and setting fibre goals, but we can do it without constantly obsessing over food.
Focus on gradual changes and incorporating fibre-rich foods naturally into your diet. Start by eating more fresh fruit and vegetables, and adding legumes and pulses (such as kidney beans and chickpeas) to meals. Simple switches can go a long way. For example, swap refined grain products (such as white rice or white bread) for wholemeal or wholegrain varieties. If you like breakfast cereals, choose one with at least 5g of fibre per serve (read the nutrition panel on the packet).
Finally, listen to your body. If you experience any digestive discomfort or have certain conditions, such as irritable bowel syndrome that requires managing your fibre intake, consult with a health-care professional.
/Courtesy of The Conversation. This material from the originating organization/author(s) might be of the point-in-time nature, and edited for clarity, style, and length. Mirage.News does not take institutional positions or sides, and all views, positions, and conclusions expressed herein are solely those of the author(s).
