In a significant shift from the long-standing focus on “protein goals,” social media platforms like TikTok and Instagram are now abuzz with discussions about “fibre goals.” This change reflects a broader and more positive trend towards overall health and wellbeing, moving away from the narrow focus on weight loss or muscle gain that has dominated health conversations for years.
Fibre-rich foods are among the healthiest options available, and insufficient fibre intake can lead to constipation, haemorrhoids, and an increased risk of chronic diseases such as heart disease, type 2 diabetes, and bowel cancer. But what does the expert evidence say about setting “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 carbohydrates pass through our digestive system mostly unchanged. There are two main types of dietary fibre: soluble and insoluble.
Soluble vs. Insoluble Fibre
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 digestion, help us feel fuller for longer, support heart health, lower blood cholesterol, and help regulate blood sugar levels.
Insoluble fibres, on the other hand, do not dissolve in water. They add bulk to food and are found in wheat bran, fruits and vegetable skins, nuts, seeds, beans, and whole grain foods. Insoluble fibres help regulate bowel movements and reduce constipation.
Resistant starch is another type of complex carbohydrate that, while not technically a fibre, behaves like one. It resists digestion and feeds gut bacteria, found in legumes, cooked potatoes, and undercooked pasta.
Unlike many fibre supplements that often only offer one type of fibre, most natural sources contain both soluble and insoluble fibres. For example, oats, apples, and avocados provide both types.
Setting and Achieving Fibre Goals
Determining your fibre goal isn’t as straightforward as a quick lab test. 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 that adult men consume about 30 grams of fibre per day, while women should aim for about 25 grams.
There are numerous apps and websites available to help calculate your current fibre intake. It’s challenging to consume too much dietary fibre; even 50 grams per day is generally not considered harmful.
Practical Tips for Meeting Fibre Goals
To reach your fibre goals without overthinking, focus on incorporating a variety of fibre-rich foods into your diet:
- Fruits
- Vegetables
- Nuts
- Seeds
- Legumes
- Beans
- Wholegrain or wholemeal breads and cereals
The federal government’s Australian Dietary Guidelines suggest a daily intake of two medium-sized fruits, five servings of vegetables, and two to three servings of nuts, seeds, or legumes.
Avoiding Common Pitfalls
While increasing fibre intake, it’s important to avoid drastic dietary changes, such as cutting out entire food groups or nutrients unless advised by a health practitioner. Each type of fibre offers different benefits, so incorporating both soluble and insoluble fibres is best.
A sudden increase in fibre can cause abdominal pain and increased flatulence. Start by adding one or two high-fibre foods each day and gradually increase over a few weeks. Remember, fibre needs water to work effectively, so aim for at least eight to ten glasses of water per day.
Integrating Fibre into Your Lifestyle
Eating well doesn’t need to be a competition. While it’s great that people are sharing ideas on social media about increasing fibre intake, it’s important to incorporate fibre-rich foods naturally into your diet without obsessing over it. 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. Swap refined grain products like white rice or bread for wholemeal or wholegrain varieties. If you enjoy breakfast cereals, choose one with at least 5 grams of fibre per serving.
Finally, listen to your body. If you experience any digestive discomfort or have conditions like irritable bowel syndrome that require managing your fibre intake, consult with a healthcare professional.
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