Diet – Fibre Fit
Can a high-fibre diet increase your life expectancy? Let’s dig in…
We all know that fibre is an important part of our diet because a daily intake helps with digestion and overall gut health. But, since 2011, various studies have been published on the benefits dietary fibre has on chronic illnesses. Also included in the studies are the links between a high-fibre diet and higher-life expectancy. The latest study by Andrew Reynolds, PhD titled: Carbohydrate quality and human health: a series of systematic reviews and meta-analyses, observes the following results: “Observational data suggest a 15%–30% decrease in all-cause and cardiovascular related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes and colorectal cancer when comparing the highest dietary fibre consumer with the lowest consumers. Clinical trials show significantly lower body weight, systolic blood pressure and total cholesterol when comparing higher with lower intakes of dietary fibre.”
Additionally, a new study by National Institutes of Health reveals that if you consume fibre, found in wholegrains, beans, nuts, vegetables and fruits, you have a significantly lower risk of dying over a nine-year period compared with people who consume lower amounts.
Who doesn’t want to live longer? Even better, could this be the new secret?
WHAT’S THE FUSS ABOUT?
Science guides us, but what is really important about fibre that we could have missed before? Or, was it perhaps not widely spoken about? Whatever the case, it is vital to understand how you can adapt your diet and take advantage of the benefits of fibre. Mayuri Bhawan, of Nutritional Solutions in Joburg, suggests that a lack of fibre in your diet doesn’t just keep you irregular, but it also leaves you hungry more frequently.
“Dietary fibre is essential for good digestive health. It helps you stay fuller for longer, which aids weight loss, improves good cholesterol and blood sugar levels. It helps attract water to the gut, creating bulk, stimulating the gastrointestinal muscles to contract and help promote regularity. On the other hand, consuming too little fibre can cause digestive discomfort and leave you hungry between meals,” she explains.
HOW MUCH FIBRE DO WE NEED?
Pretoria-based dietician Ted Morepye advises that you gradually increase fibre in your diet, and listen to your body. “Depending on food availability or accessibility, daily high-fibre intakes can be maintained depending on your tolerance. The intake of fibrerich foods must be gradual or slow to avoid discomforts such as bloating and flatulence,” he explains.
That begs the question of how much fibre you need to make it count. However, always keep in mind that your nutritional intake depends on your weight and age. “Men under the age of 50 need 38 g per day while those over 50 need 30 g. On the other hand, women under the age of 50 need 25 g per day while those over 50 need 21 g,” Bhawan says.
Yes, you can change your shopping cart and be mindful of what’s on your plate. But, how you prepare your food can also make the difference in increasing your intake. Bhawan says there are easy tricks you can try when preparing your meals.
“If you’re making meatballs, replace a 1/4 portion of the minced meat with oats. You can also add cooked legumes into soups or sprinkle chia seeds over your oats. Also, eat a few dried prunes as a snack,” she suggests.
Have you ever stood in the grocery aisle, trying to figure out which grain or legume is best to buy? Checking food labels can assist in ensuring that you pick the right one, and get the best out of it. But, there’s also the aspect of understanding the numbers. Bhawan breaks down how you can check the labels: “The amount of fibre in wholegrain food varies depending on the type of grain, amount of bran, density of the product and moisture content. Some wholegrain foods may not be a ‘source of’ or ‘high in’ fibre. Labelling regulations allow a portion of food to be called a source of fibre if it contains 3 g fibre per 100 g. It is considered high in fibre if it contains more than 6 g per 100 g,” she says.