Joanna Baker APD | AN | RN
Accredited Practising Dietitian | Accredited Nutritionist | Registered Nurse
MDiet | Grad Cert Nutrition | BHSc
Eat well, feel great & love food
Closing the Fibre Gap
When you think of getting healthy, what’s the first thing that comes to mind? If you’re to believe social media, it might be cutting out sugar, reducing carbs or increasing protein. Looking in the supermarkets, one would believe that we are all protein deficient! Despite popular opinion, there is a key factor missing from this which has a much greater impact on health. Fibre.
Did you know the average North American only gets 18g of the required 30g of fibre per day? In fact, less than 3% of us actually get enough fibre!1 Given that low fibre diets are associated with increased risk of diabetes, metabolic syndrome, heart disease, obesity, various cancers, high cholesterol, high blood pressure, high blood sugars and of course constipation – fibre is a grossly underrated nutrient. That means filling the fibre gap could actually be the key to long term health and happiness.
What is fibre and why is it important?
Fibre is the part of food that our body can’t break down. Instead, fibre passes through the GI tract and is broken down by the trillions of gut microbes that live in our intestines. This process provides fuel and nourishment for our gut microbiome and keeps them healthy and thriving. Did you know that a healthy gut microbiome is associated with reduced inflammation and a stronger overall immune system? With 70-80 % of our immune cells residing in our gut, this means that fibre is not only essential for gut health, but also for overall health and wellbeing.
In addition to keeping your gut bacteria fighting fit:
- Fibre gently expands in the stomach and makes you feel fuller for longer
- Fibre slows digestion and keeps blood sugar levels stable
- Fibre aids in reducing cholesterol and blood pressure
- Fibre facilitates the production of short chain fatty acids and reduces the risk of bowel cancers
- Fibre acts like a sponge, soaking up water and making stool softer, bulkier and easier to pass. This property is beneficial if you suffer from either diarrhoea or constipation.
Fibre and a restricted diet
Low FODMAP diets, gluten free diets and other types of restrictive diets limit foods like cereals, grains, legumes, nuts, seeds and certain fruits and vegetables. This can make it difficult to meet fibre needs. Despite some of these diets being effective for managing certain digestive symptoms, the side effects of them can worsen constipation, abdominal pain, bloating and negatively affect the gut microbiome. Potentially just replacing one issue with another issue. If you are on one of these diets, you’ll want to pay extra attention to making sure you are getting enough fibre from suitable choices or consider closing the fibre gap with a well-tolerated fibre supplement.
How to increase your fibre
The best way to increase your fibre intake and close the fibre gap is to eat a balanced diet with plenty of fruits, vegetables, nuts, legumes and whole grains every day. But, if you’re someone who has a sensitive gut, food intolerances or irritable bowel syndrome, your food choices are might be limited and this could affect your fibre intake. In fact, one of the biggest concerns with a low FODMAP diet is that it reduces fibre intake and has been shown to cause a reduction in abundance and diversity of gut bacteria in as little as 3 weeks! 3,4
One option for resolving fibre issues on a restricted diet is with happiGut™️.
happiGut™️ is a whole food plant fibre with nothing artificial added. It is a whole food fibre with nutrients retained. Just like your vegetables and fruits. It has the complexity of the cell walls of fruits and vegetables and therefore provides a more complex fibre to feed the beneficial bacteria in your gut. It has been shown to nourish the entire digestive tract keeping your gut microbiota healthy, thriving and happi. As it ferments slowly through your GI, happiGut lowers gas, bloating and helps sweep the gut to relieve constipation.
happiGut™️ is gluten-free, dairy-free has a low glycemic index and is certified low FODMAP, so it’s perfect for those with a sensitive gut or food intolerances to close the fibre gap and support your digestive health.
Ways to include happiGut™️ on a restricted diet:
happiGut™️ is simple to use and can be included in foods and drinks that you are already enjoying on a daily basis. Why not try some of these suggestions:
- Add to Low FODMAP Pesto
Try adding 1 tbsp happiGut™️ to this low FODMAP Pesto from Everyday Nutrition and then use on GF pasta, on a sandwich or as a dressing
- Add to low FODMAP Overnight Oats
Try adding 1 tsp of happiGut™️ with the steel cut oats to this recipe for low FODMAP Cinnamon and Raisin Overnight Oats from Ignite Nutrition in Calgary
- Add to a Smoothie
Try adding 1 teaspoon of happiGut™️ to your favourite smoothie. Pop 1 cup of almond milk, a handful of strawberries, ½ firm banana, 1 teaspoon of maple syrup and a teaspoon of happiGut™️ into a blender and blend until smooth.
- Add to a crumb
Try mixing 2-3 tsp of happiGut™️ into the breadcrumb mix on this Low FODMAP Green Bean Casserole from A Little Bit Yummy
- Add to Granola
You can add 1 Tbsp happiGut™️ to this low FODMAP granola recipe from IBS Nutrition in Edmonton. Alternatively, make the granola and just sprinkle happiGut™️ on top
- Add to your favourite muffin
Try adding a tbsp of happiGut™️ with the brown rice flour in these low FODMAP Pumpkin Muffins from IBS Free At last
Final thoughts
Fibre is the closest thing we have to a true superfood. It keeps the digestive system healthy and is associated with reduced inflammation and long-term health and well-being. Instead of focusing on what to remove from your diet, why not make 2021 the year to focus on what to ADD to your diet to increase your fibre intake. Your gut bacteria will thank you for it.
References:
- https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0102/usualintaketables2001-02.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131798/
- https://pubmed.ncbi.nlm.nih.gov/25016597/
- https://academic.oup.com/jn/article/142/8/1510/4630946
When you think of getting healthy, what’s the first thing that comes to mind? If you’re to believe social media, it might be cutting out sugar, reducing carbs or increasing protein. Looking in the supermarkets, one would believe that we are all protein deficient! Despite popular opinion, there is a key factor missing from this which has a much greater impact on health. Fibre.
Did you know the average North American only gets 18g of the required 30g of fibre per day? In fact, less than 3% of us actually get enough fibre!1 Given that low fibre diets are associated with increased risk of diabetes, metabolic syndrome, heart disease, obesity, various cancers, high cholesterol, high blood pressure, high blood sugars and of course constipation – fibre is a grossly underrated nutrient. That means filling the fibre gap could actually be the key to long term health and happiness.
What is fibre and why is it important?
Fibre is the part of food that our body can’t break down. Instead, fibre passes through the GI tract and is broken down by the trillions of gut microbes that live in our intestines. This process provides fuel and nourishment for our gut microbiome and keeps them healthy and thriving. Did you know that a healthy gut microbiome is associated with reduced inflammation and a stronger overall immune system? With 70-80 % of our immune cells residing in our gut, this means that fibre is not only essential for gut health, but also for overall health and wellbeing.
In addition to keeping your gut bacteria fighting fit:
- Fibre gently expands in the stomach and makes you feel fuller for longer
- Fibre slows digestion and keeps blood sugar levels stable
- Fibre aids in reducing cholesterol and blood pressure
- Fibre facilitates the production of short chain fatty acids and reduces the risk of bowel cancers
- Fibre acts like a sponge, soaking up water and making stool softer, bulkier and easier to pass. This property is beneficial if you suffer from either diarrhoea or constipation.
Fibre and a restricted diet
Low FODMAP diets, gluten free diets and other types of restrictive diets limit foods like cereals, grains, legumes, nuts, seeds and certain fruits and vegetables. This can make it difficult to meet fibre needs. Despite some of these diets being effective for managing certain digestive symptoms, the side effects of them can worsen constipation, abdominal pain, bloating and negatively affect the gut microbiome. Potentially just replacing one issue with another issue. If you are on one of these diets, you’ll want to pay extra attention to making sure you are getting enough fibre from suitable choices or consider closing the fibre gap with a well-tolerated fibre supplement.
How to increase your fibre
The best way to increase your fibre intake and close the fibre gap is to eat a balanced diet with plenty of fruits, vegetables, nuts, legumes and whole grains every day. But, if you’re someone who has a sensitive gut, food intolerances or irritable bowel syndrome, your food choices are might be limited and this could affect your fibre intake. In fact, one of the biggest concerns with a low FODMAP diet is that it reduces fibre intake and has been shown to cause a reduction in abundance and diversity of gut bacteria in as little as 3 weeks! 3,4
One option for resolving fibre issues on a restricted diet is with happiGut™️.
happiGut™️ is a whole food plant fibre with nothing artificial added. It is a whole food fibre with nutrients retained. Just like your vegetables and fruits. It has the complexity of the cell walls of fruits and vegetables and therefore provides a more complex fibre to feed the beneficial bacteria in your gut. It has been shown to nourish the entire digestive tract keeping your gut microbiota healthy, thriving and happi. As it ferments slowly through your GI, happiGut lowers gas, bloating and helps sweep the gut to relieve constipation.
happiGut™️is gluten-free, dairy-free and certified low FODMAP, so it’s perfect for those with a sensitive gut or food intolerances to close the fibre gap and support your digestive health.
Ways to include happiGut™️ on a restricted diet:
happiGut™️ is simple to use and can be included in foods and drinks that you are already enjoying on a daily basis. Why not try some of these suggestions:
- Add to Low FODMAP Pesto
- add 1 tbsp happiGutTM to this low FODMAP Pesto from Everyday Nutrition and then use on GF pasta, on a sandwich or as a dressing
- Add to low FODMAP Overnight Oats
Try adding 1 tsp of happiGut™️ with the steel cut oats to this recipe for low FODMAP Cinnamon and Raisin Overnight Oats from Ignite Nutrition in Calgary
- Add to a Smoothie
Try adding 1 teaspoon of happiGut™️ to your favourite smoothie. Pop 1 cup of almond milk, a handful of strawberries, ½ firm banana, 1 teaspoon of maple syrup and a teaspoon of happiGut™️ into a blender and blend until smooth.
- Add to a crumb
Try mixing 2-3 tsp of happiGut into the breadcrumb mix on this Low FODMAP Green Bean Casserole from A Little Bit Yummy
- Add to Granola
You can add 1 Tbsp happiGut™️ to this low FODMAP granola recipe from IBS Nutrition in Alberta. Alternatively, make the granola and just sprinkle it on top
Final thoughts
Fibre is the closest thing we have to a true superfood. It keeps the digestive system healthy and is associated with reduced inflammation and long-term health and well-being. Instead of focusing on what to remove from your diet, why not make 2021 the year to focus on what to ADD to your diet to increase your fibre intake. Your gut bacteria will thank you for it.
References:
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