How to fibre max
There's understandably a huge focus on getting enough protein, but I think fibre deserves to be part of that conversation too. Fibre is about so much more than simply “keeping you regular.” With colorectal cancer rates increasing among younger Australians, looking after our bowel health and dietary patterns is such an important conversation we need to be having.
Fibre is more than just making you sh*t it is plays an important role in:
keeping your gut bacteria and supports a diverse microbiome
regulating blood sugar and insulin response
promoting fullness and metabolic health without stressing the body
supporting cardiovascular health by lowering LDL cholesterol
supporting hormone health health by aiding in detoxification and elimination
reducing inflammation and supports gut integrity
binding to toxins
Different types of fibre do different things
Soluble fibre absorbs water and forms a gel-like substance in the digestive tract. You'll find it in foods like oats, chia seeds, psyllium, apples and legumes. It can be particularly helpful for supporting stool consistency, satiety and a steadier release of glucose.
Insoluble fibre adds bulk to stool and can help support healthy bowel movements. Think vegetables, whole grains, nuts and seeds. This type can be particularly useful if constipation or sluggish bowel movements are an issue.
And many whole foods contain a combination of different types of fibre.
This is why variety matters.
Rather than relying on the same fibre source every day, try to include a range of fruits, vegetables, whole grains, legumes, nuts and seeds across your week.
What a realistic 35g of fibre can look like in a day
Breakfast 9g of fibre:
40g oats
2 tbsp chia seeds
1 kiwi skin on
½ cup berries
Lunch 9g of fibre:
2 slices seeded toast
½ avocado
Tomato + leafy greens + cucumber
1 tbsp pumpkin seeds
Snack 5g of fibre:
1 apple with skin
Small handful of almonds
Dinner 12g of fibre:
200g sweet potato with skin
Broccoli
½ cup lentils
Daily total ≈ 35g fibre
But what if you struggle to add more fibre?
If adding fibre consistently makes you feel worse, or you're dealing with ongoing bloating, constipation, diarrhoea or abdominal discomfort, there may be more to the story.
And if your diet has become increasingly restrictive because you're scared of certain foods triggering symptoms, that's something I'd want to look at too.
You shouldn't have to keep removing foods from your diet just to feel okay.
Sometimes the goal isn’t simply to eat more fibre, it’s understanding why your gut isn’t tolerating certain foods or types of fibre in the first place. And that’s where individualised support can be really valuable.
If this sounds like you...
If you’ve been trying to improve your gut health but feel like you’re constantly adding, removing, restricting and second-guessing your food, you don’t necessarily need another list of foods to eat.
Sometimes, there’s more to the picture.
This is the kind of work I do with my clients, looking at your symptoms, diet, lifestyle and the different pieces of the puzzle to understand why you’re experiencing what you are, rather than simply telling you to eat more fibre.
If you’d like to chat through what’s been happening, I offer complimentary 15 minute calls where we can talk through your symptoms and work out what the next best step could be.
