What if you found out that there is an easy way to improve your current health, prevent or treat chronic disease, lose weight and enable your gut flora – your micro biome – to flourish, thereby reducing inflammation and improving immune function? Fibre. I know. Sounds boring and old school (remember that tub of Metamucil on your parents’ countertop in the 1970’s?). But nothing could be further from the truth. Fibre is one of the most crucial dietary elements yet it hides in the shadows of the wholly misguided macronutrient debate of protein versus carbohydrates versus fats. Fibre should be leading the conversation.
The macronutrient way of looking at food is a great topic for another post. For today, just know that approximately 100% of North Americans are far exceeding their daily protein requirements (even vegans exceed RDI by 70%). Protein is not a deficiency in the developed world. The emphasis on ‘protein-everything’ has likely replaced a portion of the fibre on your plate. Fibre is a deficiency in the western world and one that brings with it huge health costs both physically and financially.
What exactly is fibre? Fibre is a carbohydrate that contains no calories and passes through the digestive system undigested. It is found only in whole plant foods. Animal products do not contain fibre. Processed foods contain little, if any, quality fibre. The best sources are: fruits (not juice), vegetables, whole grains, legumes, peas, lentils, nuts and seeds, including chia seeds which have a massive 5.5 grams of fibre per tablespoon.
There are two kinds of fibre: soluble and insoluble. Both are amazing and necessary.
Soluable fibre, such as oats, apples, legumes – most of the whole plant foods – easily binds with water to form a gel-like substance in the intestines. Soluble fibre is responsible for lowering LDL and Total cholesterol levels reducing cardiovascular disease. It also slows digestion thereby decreasing the rate of glucose absorption to help maintain proper blood glucose levels.
Insoluble fibre, such as the bran layer of cereal grains or a high quality bran blend added to a smoothie, oatmeal or salad, passes through the digestive system in tact. This helps increase the efficiency of digestion, adds bulk to stools which keeps the colon healthy (think colon cancer) and prevents or treats constipation. It is also the food of your gut bacteria.
Fibre is a disease prevention powerhouse while contributing to optimal body functioning. It reduces risk of some cancers; helps with the maintenance or loss of weight; lowers cholesterol; controls blood glucose levels; keeps you regular! This translates to prevention of, or part of treatment for, cardiovascular disease, diabetes, obesity, high blood pressure, constipation, at least some cancers, chronic inflammation and possibly much more such as autoimmune diseases. But how does something that seems just like filler, become activated once swallowed? This is where your microbiome (aka: gut bacteria or flora) comes into play.
Fibre is the food of gut bacteria. It is the key to keeping our microbiome healthy and able to prevent the above-mentioned diseases. The fibre we obtain from food is digested by enzymes carried by microbes in our guts as their source of fuel/nutrition. Fibre is fermented by intestinal flora resulting in three main end products of which short chain fatty acids (SCFAs) are one. Without delving into a scientific discussion look at one SCFA, butyrate, which is the preferred energy source for metabolism in the colon. Butyrate is thought to be the source of the anti-cancer properties we associate with fibre and is used in the treatment of ulcerative colitis. Pectin fibres (apples and citrus fruits) and legume fibres are the best sources for the gut to produce SCFAs. Without enough SCFAs, branched fatty acids, which are toxic, dominate. Our body is amazing at taking care of itself when fuelled properly.
What if we don’t take enough fibre in on a daily basis? We are effectively starving our microbiome with serious short and long-term effects on our health. There have been several evidence-based scientific studies published around the world. One, out of Georgia State University, put mice on a low-fibre, high fat diet and then used feces to monitor their gut bacteria. On the low-fibre diet, the mice population rapidly died off to a ten-fold degree. Perhaps more directly relatable to you and me, the low-fibre diet caused the mice intestines to shrink and the mucus layer separating the intestine walls from the microbiome to thin thus triggering immune reactions. After just a few days, the low-fibre diet resulted in measurable chronic inflammation of the intestines. This translated quickly to weight gain and higher blood sugar levels. Diseases of western society – of the Standard American Diet.
So how much fibre do we need? In North America, the average adult consumes about 15 grams of fibre per day. For an average male, the number should be 38g (30g if over age 50) and for average females, 25-30g (21-25g if over 50). If active, consume even more. Current low intake levels are at a crisis point! The number of people with cardiovascular disease, diabetes, cancers, chronic inflammation, autoimmune disorders, and brain diseases is growing exponentially and afflicting younger people. This is largely a function of diet and the solution is so simple. What you eat and don’t eat (please rethink the word carbohydrate) makes all the difference. Count your grams of fibre and make sure you and your family consume enough every day. Beautifully, fibre foods are also delicious and really easy to get enough of.
So what would a 30+g fibre day look like? 15g in oatmeal with 1 tbsp chia and an apple stewed on top in the morning; raw and cooked vegetables with hummus in the day for at least another 10-20+ grams. Dinner – just half cup of lentils has 7.5 grams plus any vegetables, nuts or seeds on top. These elements will fill you up so build the foundation of your plate around whole plant fibre foods. Any gaps are filled by the other parts of your meals and snacks. Much love to your body!
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