15 tasty ways to fill up on gut-friendly fibre

Most of us don’t get enough of it — but as our at-a-glance guide shows, it’s simpler than you might think

We All know that fibre is important for our gut health and helps keep us regular. But new research suggests fibre is a far more complex nutrient than long thought, playing a protective role in everything from heart health to our risk of stroke, type 2 diabetes and even depression. However, most of us only manage about 18g of fibre a day — 60 per cent of the daily recommended 30g for general health — according to the latest figures from the British Dietetic Association (BDA).

one of the benefits of fibre is that it keeps everything moving through the bowel — which is why it’s important for reducing your risk of colorectal cancer and even varicose veins and piles (sometimes worsened by straining with constipation). But a diet with little fibre is also linked to other health problems, such as obesity, type 2 diabetes and heart problems — dietary fibre is now thought to help lower the incidence of these.

‘Fibre’ is a blanket term for the non-digestible carbohydrate found in plant foods. But new research suggests there are in fact several types of fibre that have different functions in the body, explains Frankie Phillips, a dietitian and spokesperson for the BDA.

There are three main types and most high- fibre foods contain varying amounts of these.

Insoluble fibre, the typical ‘roughage’ we’re most familiar with, from foods such as wheat and rye, comes mainly from the cell walls (i.e. the skin or outer layers) of plants, seeds, fruit and veg. This type of fibre doesn’t dissolve in water, which means it passes through the gut relatively unchanged, helping to speed SoluBle the passage of waste material.

fibre, which is often found alongside insoluble fibre in foods such as oats, linseeds, apples and citrus fruit, dissolves easily in water and gastrointestinal juices and breaks down into a gel-like substance in the colon. This ‘gel’ helps reduce fat absorption and slows the digestion of other nutrients — including carbohydrates — all of which has benefits for cholesterol, blood sugar and weight.

A third type, resistant starch, is found in good amounts in starchy foods that have been cooked and cooled such as rice, potatoes and plantain, as well as in partially milled seeds. As the name suggests, this type of fibre resists digestion in the small intestine — it then ferments in the large intestine, where it feeds our good gut bacteria. Because it takes longer for the body to process, resistant starch tends to leave you feeling fuller for longer.

‘ However, too much resistant starch may trigger bloating in people with sensitive guts, so it’s wise to increase the amount you’re eating slowly if this is the case,’ says dietitian Nichola ludlam-Raine, of nicsnutrition.com.

Prebiotics are another type of fibre that aren’t digested: instead, they travel to the large intestine where, like resistant starch, they feed our ‘good’ gut bacteria. Good sources include onions, leeks, garlic, asparagus and bananas.

‘The different types of fibre appear to work together to increase the beneficial bacteria in our gut, which in turn is thought to strengthen the immune system,’ says Nichola ludlam-Raine. ‘early studies also suggest mental wellbeing may be influenced by our gut microbes.’

As high-fibre foods usually contain all the main types of fibre, eating a range of these foods is the best way to get useful amounts of them.

‘Adding fruit, nuts and seeds to cereals and yoghurt; increasing the amount of vegetables, beans and legumes you eat; and swapping to wholegrain bread, pasta and rice versions will make a huge difference,’ says Frankie Phillips.

‘leave the skin on fruit and veg and check food labels for guidance: 3g or more of fibre per 100g is considered a useful amount; over 6g per 100g means a food is “high” in fibre.

‘Drink plenty of fluids. If you eat more fibre but don’t increase your fluid intake, your stools can become too dry, causing constipation.’

A check of the colour of your urine will tell you if you’re dehydrated — it should be clear or a light straw colour. If it’s bright yellow or darker, you need to up your fluid intake.

Here’s how to get your daily fibre intake. Just two or three of these should supply the minimum daily 30g, and from surprising sources.