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Why dietary fibre is essential for good gut health

Why dietary fibre is essential for good gut health

Fibre is an essential ingredient for maintaining a healthy gut.

Why dietary fibre is essential for good gut health

Diets high in fibre have been linked to a reduced risk for a number of chronic diseases – but the main role of fibre is to keep our digestive system healthy.

While more than half (53%) the population feel they’re well informed about gut health, two out of three Australian adults are not meeting their daily fibre Adequate Intake (AI).

It’s recommended adults should aim to consume around 25-30g of fibre daily. To put that into perspective, one apple contains 3g fibre, a bowl of oats has 4g fibre and a bowl of Sultana Bran has nearly 7g.

How fibre promotes good gut health

Fibre is probably the most important nutrient for gut health. Some fibres absorb water and help food to go through the gut. Other fibres trap sugars and cholesterol from food, which help to manage sugars or cholesterol levels. Fibre is also an important fuel source for all the bacteria living inside the gut so they can perform all sorts of health promoting functions. Studies have shown that when microbes are starved of fibre, they can start to feed on the protective mucus lining the gut, which is thought to lead to inflammation and lead to digestive issues.

A diet high in fibre feeds the good bacteria in your gut and allows them to grow and thrive. The more microbes in our intestines, the thicker the mucus lining the gut – creating a more effective barrier, which helps lower inflammation.

Dietary fibre also helps to promote greater microbial diversity, which is an indicator of positive digestive health. Diverse bacteria aid digestion, helping us produce nutrients and essential substances our bodies need to function well.

Simple ways to increase your fibre intake and support gut health:

o    Eat a fibre cereal for breakfast to ensure you get a dose of fibre at the start of each and every day. Kellogg’s offers a broad range of fibre cereals to help you reach your recommended fibre intake, such as All-Bran®, Sultana Bran®, Special K®, Just Right®, Guardian®, Sultana Bran® and Sustain®.

o    Eat a diverse range of plant foods to help produce a diverse microbiome. Science shows that people who eat more than 30 plant species a week have the most diverse gut microbiome.

o    Switch out white rice for brown rice or quinoa, white bread for wholemeal bread, and white pasta for wholemeal pasta to increase your fibre intake.

o    Snack on fruit, nuts, seeds and wholemeal crackers, or try one of Kellogg’s snack recipes that make use of fibre cereals.

o    Use wholemeal flour in baking and to thicken sauces and stews to increase fibre in your meals. Add a serve of legumes to boost it even further.

Visit the Kellogg’s website for more information on the Kellogg’s fibre range.

 

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