With autumn in full swing, many find themselves indulging in hearty meals that, while comforting, may not sit well with our digestive system.
Kerry Beeson, a nutritional therapist at Prep Kitchen, extolled the virtues of fibre during these colder months: « Fibre plays a vital role in your overall health year-round, but it becomes particularly important in the autumn. As the weather gets cooler, we tend to crave heavier, richer foods which can slow down digestion and lead to issues like bloating or constipation.
« These are often calorie-dense too, which can cause us to gain weight. As temperatures drop, it’s also common for people to become more sedentary, which can exacerbate these issues. »
She went on to explain: « Upping your fibre intake during the autumn and winter months keeps the digestive system moving smoothly, helps to nourish beneficial gut bacteria to boost the immune system and reduces the risk of energy crashes as our body adapts to shorter, darker days. Fibre can also help to fill us up and stop us consuming extra calories – soluble fibre contains around two calories per gram and insoluble fibre practically none.
« Autumn is the perfect time to up your fibre intake as so much of the produce in season during this time is rich in this component, including root vegetables, squashes and potatoes, plus it’s a great time to eat hearty soups, stews, and curries, rich in pulses and vegetables. »
How much fibre do you need to eat?
Current recommendations for dietary fibre intake for adults in most European countries and the US are between 30g to 35g per day for men and between 25g to 32g per day for women.
The average intake of fibre for an adult, especially in western countries, is estimated to be around only 18g a day, almost half of the recommended daily intake.
Expert explains how to add more fibre to your diet
Swap to brown carbohydrates
Kerry said: « A really simple swap to boost your fibre intake is replacing white rice, bread, and pasta with brown rice, wild rice, quinoa, whole-wheat pasta, bulgur wheat, buckwheat, and oats. Look for bread that lists whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and has at least two grams of dietary fibre a serving. If you’re gluten-free, look for higher-fibre ‘free-from’ breads containing psyllium, seeds, and brown rice flour etc. »
Keep the skin on your veg
Kerry advised: « It can be a habit for many people to peel their vegetables before eating or cooking, but eating vegetables with the skin on can significantly boost your fibre intake. Eating vegetables like potatoes and carrots with their skins on will maximise the fibre content in your meals. »
She also suggested adding wheat bran to breakfast, stating: « Generally cereals with ‘whole grain’ as their first ingredient are the best option but if you don’t want to part from your favourite cereals, adding a few tablespoons of unprocessed wheat bran to your bowl is a great alternative. Just two tablespoons of wheat bran can add about four grams of fibre. If you need to avoid gluten, use gluten-free oat bran, psyllium husk powder, or milled flaxseeds. »
Sprinkle seeds and nuts on meals
Kerry said: « Nuts are a great source of fibre but can be highly calorific if consumed as a regular snack. Instead, sprinkling a small handful of nuts or seeds into salads, soups, or other dishes is an easy way to boost fibre, or try roasted chickpeas for a crunchy alternative that’s still fibre and nutrient-rich but lower in calories. »
Aim for seven portions of fruit and veg
Kerry said: « We often see ‘five a day’ as the aim, but really this should be seen as a minimum target. Aiming for 7 portions each day, with a ratio of five vegetables to two portions of fruit, is great for overall nutrient goals, but especially for fibre. Choose whole fruits or smoothies over fruit juices, and eat the skins of veg like potatoes. »
Side effects from too much fibre
While research confirms that high-fibre diets are associated with good health, some people struggle to digest high-fibre foods, especially if they have a digestive disorder such as inflammatory bowel disease.
If you just find that you tend to bloat after eating high-fibre foods, Kerry shares some advice to help with this:
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Increase your fibre intake gradually so your gut – and gut bacteria populations – have time to adjust.
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Vary the types of fibre you eat, don’t just stick to one source. You may find that some types of fibre suit you better than others. It can be worth keeping a basic food diary to see what suits you best.
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Soaking, sprouting, fermenting, and cooking high-fibre foods like pulses, seeds, and grains can also help to make them easier to digest.
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