In the nutrition popularity contest, protein gets all the fanfare, carbs get a bad rap and fat causes endless confusion. Meanwhile, fibre is the quiet achiever that many men and women overlook, which is impacting our health.
Only a small percentage of Aussie men hit their fibre target each day – meaning most of us are missing out on a nutrient that keeps our insides running as smoothly as a well-oiled engine. The goal? 30 grams a day as a minimum. The reality? Most men are hitting only about 25g. There’s work to do, gents.
While I try not to play favourites. Fibre is the unsung hero in the nutrition world, making it the ideal nutrient to talk about. It does more than just keep us regular - it can help reduce cholesterol and blood sugar levels, manage weight by keeping us fuller for longer and feed the beneficial bacteria in our guts.
Let’s unpack why fibre deserves a spot in the spotlight and how to get more of it in your diet.
Fibre: your gut’s best mate
The gut is home to trillions of microbes that work hard behind the scenes to keep you healthy. Your gut microbiome influences digestion, skin, immunity, inflammation and even mood. Think of it as your internal ecosystem.
Links have been found between depression, anxiety and mood disorders and an out-of-sync gut microbiome. So, nourishing our guts may go some way to improving both our physical and our mental health.
Fibre is the microbiome’s favourite food. When you eat it, the bacteria in your gut ferments it into short-chain fatty acids, which have been shown to keep your gut lining strong and reduce inflammation throughout your body. In short, fibre literally feeds your health from the inside out.
From gut to brain – the surprising connection
Research shows that your gut and brain are in constant conversation, connected by a network known as the gut-brain axis. When your gut is in good working order, your brain tends to follow suit. This is the reason why your gut is often referred to as the ‘second brain’.
Fibre plays a starring role here too. Those same short-chain fatty acids that support gut health may also influence mood and cognitive function. So, eating fibre-rich foods could help take care of your mental health as much as your digestion.
Fibre fights the big battles
If gut and mood benefits aren’t enough, fibre also steps up as a serious disease-fighter.
Men, in particular, should be paying attention. Australian men have some of the highest bowel cancer rates in the world, yet upping your fibre intake can significantly cut your risk. Eating just 90 grams of fibre-rich wholegrains a day – think brown rice or wholemeal bread – can slash the risk of bowel cancer by 17%.
Fibre also helps manage cholesterol, regulate blood sugar and support a healthy waistline. It slows digestion and helps you feel full for longer, meaning you’re less likely to hit the pantry an hour after lunch.
The simple fix: eat more plants
The easiest way to boost your fibre intake? Eat a wider variety of plant food.
Whole grains, legumes, fruit, vegetables, nuts and seeds are your best bets. Aim for at least four serves of whole grains, two serves of fruit and five serves of veggies each day. A handful of nuts and seeds is also a welcome addition.
So, the question beckons: how do we include these foods in our diets? The answer may be simpler than you imagine. Try swapping refined breads and breakfast cereals for wholegrain varieties, add fruit to smoothies and cereal and include a piece as a snack.
Fruit also pairs perfectly well with yoghurt. Aim for more coloured veggies on your plate - ideally, half your plate. Add beans, chickpeas and lentils to soups, stews, curries, stir fries and salads. Lastly, add nuts for extra crunch, or eat them as they are - one handful a day is a great start.
Gentlemen, hitting your fibre target isn’t about kale smoothies and eating endless quinoa – it’s about small swaps that stack up. Bon appetit.
