The power of dietary fibre.
This is a sponsored post, brought to you by Mayver’s.
In recent years there are few areas of nutrition that have received the attention that gut health has. And while there are plenty of supplements, drinks and bars that you can add into your diet that claim to support gut health, if we take a closer look at the latest science, much of the health of our gut stems from a diet rich in plant based foods, foods which provide different types of dietary fibre known to nourish the gut and promote optimal health and wellbeing long term. With the average Aussie still eating far less dietary fibre than is recommended, before you head to the pharmacy to nourish your gut, it may be time to take a closer look at your fibre intake.
Dietary fibre has a number of important roles in the body. Apart from keeping the gut healthy by facilitating the removal of waste through the digestive tract, dietary fibre also plays a role in helping to develop healthy bacteria in the gut; regulating cholesterol absorption and in keeping us full after eating. It is recommended that Aussie adults get at least 30g of fibre in their diets every day for optimal health and disease prevention.
Our daily intake of dietary fibre tends to be low as much of the food we buy away from home, at cafes and at restaurants, uses more processed grains and cereals – white bread and wraps, white rice and white flour in biscuits, cakes and muffins. Then without the 2 pieces of fruit and 5 serves of veges each day, the average person gets far less fibre than they need.
An example of a common, yet relatively low intake of dietary fibre can be seen in this example;
Food – Fibre (g)
Breakfast: Turkish toast + vegemite – 1
Snack: Coffee – 0
Lunch: Toasted ham, cheese + tomato sandwich – 3
Snack: Muesli Bar – 2
Dinner: Pad Thai Noodles – 3
Total Fibre – 9g
The good news is that with a few simple swaps, it is easy to significantly increase your daily fibre intake and easily hit your daily target of 30g of fibre daily.
Food – Fibre (g)
Breakfast: Wholemeal toast with Mayver’s Skin On Peanut Butter – 7
Snack: Coffee + fruit – 3
Lunch: Toasted ham and salad wholemeal sandwich – 6
Snack: Apple + 1 tbsp. Mayver’s Skin On Peanut Butter – 6
Dinner: Chicken + vegetable stir fry with brown rice – 8
Total Fibre – 30g
Simply swapping any white bread to wholemeal, snacking on fresh fruit and a 100% natural nut spread like Mayver’s Skin On Peanut Butter and bumping up your vegetable intake each night will help you easily rich your recommended daily intake of dietary fibre. In addition you are likely to be fuller and feel more satisfied after eating, your digestion will improve and you will be less likely to feel bloated and tired when your digestive tract is working efficiently.
Another easy way to ensure you reach your daily fibre intake is to aim for one fibre rich food at each meal or snack – think fruit, nuts, nut spread, wholegrain cereal or bread or veges each and every time you eat. Research has shown that the simple act of aiming to consume 30 different plant foods every week results in more varied gut bacteria, and ultimately healthier gut microbiome and even better if you get this much variety into your diet every single day.