In a world increasingly focused on health and wellness, the conversation around dietary fibre is gaining momentum. Social media platforms like TikTok and Instagram, once dominated by discussions on protein intake, are now seeing a surge in “fibre goals” as users shift towards a more holistic approach to health. This trend highlights a broader movement away from mere weight loss and muscle gain towards comprehensive well-being.
Fibre-rich foods are among the healthiest dietary 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. But what do experts say about setting and achieving “fibre goals”?
Understanding Dietary Fibre
Dietary fibres are the indigestible components of plant foods. Unlike other carbohydrates that break down into sugars, these complex carbohydrates pass through the digestive system largely unchanged. There are two primary types of dietary fibre: soluble and insoluble.
Soluble vs. Insoluble Fibre
Soluble fibres dissolve in water to form gel-like substances and are found in fruits like apples and berries, vegetables such as sweet potatoes and carrots, as well as legumes and oats. These fibres can slow digestion, promote satiety, support heart health, lower blood cholesterol, and help regulate blood sugar levels.
In contrast, insoluble fibres do not dissolve in water. They add bulk to food and can be sourced from wheat bran, fruit and vegetable skins, nuts, seeds, beans, and whole grain foods. Insoluble fibres help regulate bowel movements and reduce constipation.
Another important component is resistant starch, a type of complex carbohydrate that behaves like fibre by resisting digestion and feeding gut bacteria. Found in legumes, cooked potatoes, and undercooked pasta, resistant starch plays a crucial role in gut health.
Both soluble and insoluble fibres are beneficial for gut and overall health, with soluble dietary fibres and resistant starches fermenting more readily.
Setting Fibre Goals
Determining your fibre intake isn’t straightforward, as there is no quick lab test for it. However, a simple indicator is digestive health; infrequent constipation often suggests adequate fibre consumption. The National Health and Medical Research Council recommends daily fibre intakes based on age and gender, with adult men requiring about 30 grams and women about 25 grams.
While it’s challenging to consume too much dietary fibre, with 50 grams per day not considered harmful, many apps and websites can help calculate your current intake.
Incorporating Fibre into Your Diet
Fibre-rich foods include fruits, vegetables, nuts, seeds, legumes, beans, and wholegrain or wholemeal breads and cereals. Variety is key to avoiding dietary monotony. The Australian Dietary Guidelines suggest daily consumption of:
- Two servings of medium-sized fruits
- Five servings of vegetables (one serve equals half a cup of cooked veggies or one cup of salad greens)
- Two to three servings 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
When increasing fibre intake, avoid drastic dietary changes unless advised by a healthcare professional. Even low-fibre food groups, such as dairy or lean meats, provide essential nutrients. Avoid focusing solely on one type of fibre, as both soluble and insoluble fibres offer unique benefits.
Gradually increase fibre intake to prevent abdominal pain and flatulence. Start by adding one or two high-fibre foods each day, increasing gradually over several weeks.
Fibre requires water to function effectively, so aim for at least eight to ten glasses of water daily.
Practical Tips for Meeting Fibre Goals
Eating healthily shouldn’t be a competition. While it’s beneficial to share ideas on social media about increasing fibre intake, it’s important to incorporate fibre-rich foods naturally into your diet. Start by consuming more fresh fruits and vegetables and adding legumes and pulses to meals.
Simple dietary swaps can be effective, such as choosing wholemeal or wholegrain products over refined grains. For breakfast cereals, select options with at least 5g of fibre per serving.
Listen to your body and consult with a healthcare professional if you experience digestive discomfort or have conditions like irritable bowel syndrome that require careful fibre management.
This article features insights from Saman Khalesi, a Senior Lecturer and Head of Course Nutrition at CQUniversity Australia, Chris Irwin, a Senior Lecturer in Nutrition and Dietetics at Griffith University, and Seyed Farhang Jafari, a PhD candidate in Public Health (Nutrition) at CQUniversity Australia.
