Over the next few months, Suzanne Atkin our dietitian is putting together a series of nutrition articles focusing on important and often deficient nutrients. The next in our nutrient series is the often overlooked but vital nutrient – fibre. 

Fibre

Fibre is a type of carbohydrate found only in plant products.   It does not provide us with any energy (unlike other carbohydrate foods) and is not absorbed or digested in the small bowel.  Once passed through the small bowel (undigested) it is extensively degraded in the large bowel and plays a pivotal role in ensuring healthy bowel motions.

Fibre has a wealth of positive benefits to add to its credentials.  It protects against some bowel disorders, heart disease, reduces blood cholesterol, improves blood glucose and is rich in antioxidants and phytochemicals (compounds with wide ranging health benefits).

The two forms of fibre (soluble and non-soluble) work together to support healthy bowel motions.  Soluble fibre acts as a sponge, making bowel motions softer and easier to pass.  Found in such foods as legumes, vegetables (broccoli, carrots, brussels sprouts) and fruit (apples, berry, stone, pears) are good sources of soluble fibre.

Insoluble fibre adds bulk to the bowel motion, working with soluble fibre to keep us regular. It can be found in gluten-free grains such as rice (especially brown), cornmeal, polenta, nuts, and seeds as well as an array of fruit and vegetable.

In New Zealand, the recommendations for fibre intake are around 25-28 grams per day for women and 30-38 grams per day for men.  Fibre is often low in many New Zealand diets, however, people on a strict gluten-free diet are at risk of low fibre intake due to the elimination of wheat-based products.  It is possible to achieve a good fibre intake with careful planning to develop a nutrient-rich, fibre-filled, wholefood gluten-free diet.

To help increase your fibre intake, eat fruit and vegetables with their skin on – (this contains much of the fibre), add nuts or seeds to your breakfast cereals, and add legumes such as chickpeas or lentils to your stews and soups.  An important note to remember when upping your fibre intake is to also increase your fluid (water) intake as well to reduce the risk of constipation.

Please seek advice from a qualified registered health professional to support any potential nutrient deficiencies and associated treatment protocols.

The article was provided by the Coeliac New Zealand Dietary Education Manager. Suzanne Aitkin