What you need to know about dietary fibre and digestion
People share a lot of their lives on social media.
This can even include digestion details, with content about "staying regular", bloating and fibre far from off limits on platforms such as Instagram and TikTok.
Food and nutrition scientist Emma Beckett, based in Newcastle/Awabakal, says she is glad these conversations are bringing fibre into focus.
"I feel like lately everything's about protein and prioritising protein, and we've kind of forgotten about everything else, including fibre," she says.
"Talking about digestive health — particularly pooping — was very taboo for a long time."
Dr Beckett says fibre falls into two major categories, soluble fibre and insoluble fibre.
She says soluble fibre "forms a gel-like substance when it's mixed with water".
This gel-like consistency "helps us to feel fuller for longer" and some soluble fibres can also be classified as prebiotics, which help feed beneficial gut bacteria.
According to Australia's public health website Healthdirect, soluble fibre is found in oats and barley, fruit and vegetables.
It's also found in legumes such as chickpeas, lentils and beans.
You may have heard insoluble fibre described as roughage.
"I remember at school being told that fibre is like the gut's toothbrush," Dr Beckett says.
Insoluble fibre is found in high-fibre and wholegrain breads and cereals, the outer skins of fruits and vegetables and nuts and seeds.
The Australian dietary guidelines recommend 30 grams of fibre a day for adult men and 25 grams for women.
Dr Beckett says while fibre falls into two main categories (and even more subcategories), dietary recommendations are based on general fibre intake.
Considering daily recommendations and how often we eat, she says meals with 10 grams of fibre or more are a "fibre superstar", and 6 to 10 grams is a "good source".
However, Dr Beckett says prioritising ingredients with fibre is more practical than "obsessing over the grams".
"If you're having vegetables in your lunch and your dinner, if you're eating as many legumes as possible, if you're eating as many whole grains as possible, then you don't even need to worry about the number."
Vincent Ho is a gastroenterologist and associate professor of medicine at Western Sydney University, and says patients are often confused about which foods are high in fibre.
Dr Ho says a supplement is not enough to get your recommended daily intake, with a tablespoon of psyllium husk only containing about 2 grams of fibre.
Megan Rebuli is a research dietician in health and biosecurity at the CSIRO in Adelaide, on the traditional country of the Kaurna people.
If you're looking to get more fibre at mealtimes you can make some simple swaps, she says.
"For example, swapping white bread for wholegrain bread [or] swapping white pasta for wholegrain pasta."
You can also add legumes to salads and curries, she says.
Dr Beckett says "generally speaking, Australians don't eat enough legumes" and they're a "stand-out" when it comes to high-fibre foods.
Dr Beckett says these recipes contain more than 10 grams of protein per serve.
Dr Beckett says "one of the immediate consequences of not having enough fibre in your diet is constipation."
This could lead to extreme discomfort and even haemorrhoids from straining, she says.
What's considered normal frequency for a bowel movement varies person to person and "it could be anywhere from three times a day to three times a week".
Dr Ho says constipation can also lead to anal fissures (small tears around the area) "exacerbated by constipation and straining".
He says eating fibre can help reduce cholesterol and blood sugar levels, and also reduces the risk of colorectal cancer (also known as bowel cancer). If you're not getting enough, "your cholesterol levels and your blood sugar levels can be elevated", as well as your cancer risk.
Ms Rebuli says being physically active and consuming dietary fibre has been shown to decrease your risk, but there are a range of lifestyle and genetic factors that may also play a part.
This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.
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