Is Fibre Really Good For Gut Health?
This topic is continually debated about, so if you’re confused about fibre and whether or not it really is good for your gut, you’re not alone. We know from research that fibre is very important for a healthy microbiome, but “just eat more fibre” is NOT the answer to gut problems like constipation or bloating!
How Much Fibre Do We Need?
The general guidelines by the FDA for dietary fibre intake is 25 grams for women and 38 grams for men per day. The Government of Canada website also states that wheat-containing bran products, whole grain breads and pasta as well as soy are great ways to get your fibre in. This really isn’t much fibre at all and many of the sources suggested aren’t ideal foods to get fibre from.
To put things into perspective, here are some examples of foods and their fibre content:
1 cup of raw rolled oats has 8g of fibre
1 medium apple has 4.4g of fibre
1 cup chopped broccoli has 2.4g of fibre
1 medium avocado has 10g of fibre
1 cup of cooked white rice has 0.6g of fibre
1/2 cup bran cereal has 12g fibre
But not all fibre is equal! Certain types of fibre, such as from wheat bran or refined grains, can be very irritating the the gut and cause more issues like pain, cramping and diarrhea.
Fibre is Essential for Gut Health
Fibre is essential for a healthy, robust microbiome. It helps move waste through the colon and increases transit time, alleviating constipation. It supports detoxification via the digestive tract, moving bad bacteria, toxins and waste through the GI tract to be eliminated. It’s also crucial for hormonal balance, brain health, energy and in the prevention of cancer. Additionally fibre feeds our good gut bugs, which help synthesize nutrients and other health-promoting factors.
Why Fibre Can Be Irritating for Some
For one, you might not be eating the right type of fibre. If you’re going to whole grain cereals containing wheat, eating processed foods with fibre added or other grain or corn-based options, or fake plant-based “fibre-rich” foods, this is a sure-fire way to cause gut irritation!
But if you’re eating an organic, whole-foods diet with plenty of whole-food proteins, vegetables, fruits nuts and seeds and you still have an irritable bowel, it likely has more to do with your gut bacteria and the health of your gut lining than those vegetables.
Someone with a bowel disorder like IBS or Crohn’s Disease will tolerate fibre in a very different way than someone with a healthy microbiome.
It’s crucial that we know there’s a difference between a gut-healthy diet and a gut-healing diet.
The Best Sources of Fibre
Fibre is a highly debated topic, but it comes down primarily to eating whole, organic foods from the earth. Some great sources of fibre include: non-starchy vegetables like dark leafy greens, broccoli, asparagus, cauliflower; starchy vegetables such as squashes and sweet potato; avocados, nuts and seeds. Certain whole grains and legumes may also be a healthy addition to our diet if the microbiome is healthy and can tolerate them well.
I think the most important thing is finding the types of fibre that work best for YOUR gut. If you don’t currently tolerate much fibre, finding out WHY is crucial, so you can begin healing holistically.
Don’t go it alone. If you’ve had digestive issues, even mild ones, for over 6 months, you’re in a more chronic state and it’s time to do something about it! Book a call with one of our Registered Holistic Nutritionists to get started on your gut-healing journey today.
