Yes, Fibre IS That Important! A Nutritional Therapist’s Perspective

As a nutritional therapist, one of the key aspects I emphasise with my clients is the importance of fibre in their daily diet. Fibre, often overlooked, plays a crucial role in maintaining gut health, supporting detoxification, and preventing chronic diseases. Unfortunately, many people don’t consume enough fibre, and this deficiency can have significant long term consequences for both our digestive system and overall health.

What is Fibre and Why Does It Matter?

Fibre is a type of carbohydrate that our bodies can’t digest. While it doesn’t provide us with energy in the form of calories, its benefits go far beyond simply being a 'filler' or 'roughage' in our diet. There are two main types of fibre: soluble and insoluble.

• Soluble fibre dissolves in water and forms a gel-like substance, similar to how chia seeds look once soaked. It helps regulate blood sugar levels and lowers cholesterol.

• Insoluble fibre does not dissolve in water and adds bulk to stool, promoting regular bowel movements and things moving through easily.

  
  

Both types of fibre are essential for optimal health, but many of us fall short of the recommended daily intake. In fact, the average person consumes only about 15 grams of fibre daily, whereas the recommended amount for adults is at least 30 grams.

The Health Consequences of Low Fibre Intake

A diet low in fibre can lead to various health issues, especially gut health ones. The most obvious consequence is constipation—a condition where the body has difficulty moving waste through the digestive tract. Over time, this can result in more serious conditions such as diverticulosis, irritable bowel syndrome (IBS), and even an increased risk of colorectal cancer.

Fibre also plays a significant role in the body’s natural detoxification pathways. The body’s detox systems, particularly the liver and kidneys, rely on adequate fibre intake to help eliminate waste products, toxins, and excess hormones via poo. Fibre binds to these waste products in the digestive tract, ensuring they are excreted rather than reabsorbed into the bloodstream. Without enough fibre, these processes can be hindered, leading to an accumulation of toxins in the body and in many people presents as excess oestrogen leading to a hormonal imbalance.

A lack of fibre has also been linked to an increased risk of chronic diseases, including heart disease, type 2 diabetes, and obesity. Soluble fibre helps regulate blood sugar and cholesterol levels, reducing the risk of insulin resistance and heart disease. Moreover, a high-fibre diet has been shown to support healthy weight management by promoting feelings of fullness and stabilising blood sugar levels.

High Fibre Recipes for Every Meal

Incorporating more fibre into your diet doesn’t have to be complicated. Here are three simple and delicious high fibre recipes to add to your daily routine that will see you go above and beyond the minimum 30 grams!

1. Fibre Packed Breakfast: Chia Pudding with Berries

This easy-to-make breakfast is not only high in fibre but also packed with antioxidants and healthy fats. Chia seeds are an excellent source of soluble fibre, which supports digestion and helps regulate blood sugar levels.

Ingredients:

• 2 tablespoons chia seeds

• 1 cup unsweetened almond milk (or any plant-based milk)

• 1 teaspoon maple syrup (optional)

• A handful of mixed berries (blueberries, raspberries, strawberries)

Instructions:

1. In a jar or bowl, combine the chia seeds and almond milk. Stir well.

2. Add maple syrup for sweetness if desired, and refrigerate overnight.

3. In the morning, top with fresh berries and enjoy a fibre-rich, satisfying breakfast.

Fibre Count: 13g

2. Fibre Rich Lunch: Lentil and Vegetable Salad

This hearty salad is a great way to pack in a variety of vegetables and legumes, both of which are high in fibre. Lentils are a fantastic source of both soluble and insoluble fibre, promoting healthy digestion and heart health.

Ingredients:

• 1 cup cooked green or brown lentils

• 1/2 cucumber, chopped

• 1/2 red bell pepper, chopped

• 1/4 red onion, thinly sliced

• 1 cup green leaves such as rocket

• A handful of fresh parsley, chopped

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

• Note: with this recipe you can add or change the ingredients to what you have or taste preferences - tomatoes, radishes, avocado, watercress, mint or basil would also work very well!

Instructions:

1. In a large bowl, combine the cooked lentils with the chopped vegetables and parsley.

2. Drizzle with olive oil and lemon juice, then season with salt and pepper.

3. Toss everything together and serve chilled.

Fibre count: 20g

3. Fibre-Rich Dinner: Roasted Sweet Potato and Black Bean Bowl

This filling and nutritious dinner is loaded with fibre, protein, and healthy fats to keep you full until morning. Sweet potatoes are a great source of both soluble and insoluble fibre, while black beans are packed with fibre and an excellent plant-based protein.

Ingredients:

• 1 large sweet potato, peeled and diced

• 1/2 can cooked black beans

• 1 tablespoon olive oil

• 1 teaspoon cumin

• Salt and pepper to taste

• Fresh coriander, chopped (for garnish)

• Note: you can make this a Mexican fiesta by adding some guacamole, brown rice and chilli.

Instructions:

1. Preheat the oven to 200°C.

2. Toss the diced sweet potato with olive oil, cumin, salt, and pepper, and spread it evenly on a baking sheet.

3. Roast for 25-30 minutes, flipping halfway through, until tender and slightly caramelised.

4. Serve the roasted sweet potato with black beans and garnish with fresh cilantro.

Fibre count: 19g

Fibre is an often neglected nutrient but it really is SO important, as being fibre deficient can have a profound impact on our overall health. By incorporating more fibre-rich foods into your diet, you can support your digestive system, enhance your body’s detoxification processes, and reduce the risk of chronic diseases. Remember, it’s not just about the quantity of fibre but also the variety—from fruits, vegetables, legumes, whole grains, and seeds. So, by being a bit more away of your fibre intake you'll notice a difference in your digestion and long-term in your wellbeing, I promise!

If you're still struggling with eating healthy or have uncomfortable digestive symptoms like bloating or constipation, why not chat to us for free? We offer free 20 minute consults where we can talk about your symptoms and how we can help you get back to 100% health.

Book a Free Call with us today

Kelly Mulhall

Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner

Dip CNM, mBANT, mANP

Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.

At The Natural Balance we do not attempt to prevent, treat or cure any physical, mental or emotional issues. Do not disregard medical advice or delay seeking medical advice because of information you have read on this website. Do not start or stop taking any medications without speaking to your primary health care provider.