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I can remember my grandmother sprinkling bran on her porridge every morning, and Grandpa eating prunes. Roughage was all the rage – “to keep one regular, dear”.
Its popularity, under its modern name of fibre, grew again in the 1970s, largely due to Dr Denis Burkitt. He put a lack of so-called “Western” diseases amongst rural Africans down to their diet – high in fibre-rich seeds, nuts and vegetables. 

In the 1980s the F Plan diet (F for fibre) became the new slimming fad. Since then fibre has been a little overshadowed by a focus on fat and carbs. But our grandparents were doing the right thing because dietary fibre is an important component of our food. And Gran’s porridge alone probably provided enough fibre for one meal without the extra bran.

Fibre used to be defined as the plant material that passed through the body undigested. While this is still largely true it implies fibre is inert and possibly even unimportant.

The very fact that much fibre actually passes through us from tip to toe is the basis of one of its important functions. This fibre is known as insoluble and acts like a human bottle brush, picking up waste along the way, helping it out of the body.

Soluble fibre acts as the accomplice, soaking up water, making the waste material larger, softer and easier to move through the system. (Soluble fibre has also been shown to be beneficial in lowering blood cholesterol levels.)

To work best, soluble and insoluble fibre need water, in any form – tea, coffee, juice or water-containing foods as well as water itself. Wet a hard, dry sponge, watch it plump up and feel it soften. This is the effect water has on fibre and, in turn, our faeces. This is especially true in hot weather. Without enough water, the body will conserve as much as possible, taking it out of our system, making the “sponge” drier and harder.

Another way to get the fibre effect is to include resistant starch in your diet. This starch (a type of carbohydrate) is not digested in the small intestine and passes into the large intestine where it can be fermented by bacteria. Resistant starch does not increase the bulk of food matter in our gut like soluble and insoluble fibre because it doesn’t absorb lots of water. However, like soluble fibre, it can be fermented by the bacteria that live in our large intestine, which is how we derive health benefits from it. Some resistant starch cannot be digested because it is physically trapped inside foods where our digestive enzymes can’t reach it, such as inside seeds, lentils and whole grains.

Some resistant starch is formed in starchy foods after they have been cooked and cooled. For example, in bread, cornflakes, cold cooked potatoes (cold potato salad), rice (sushi) and pasta (pasta salad). Recently, some food manufacturers have started adding resistant starch (such as Hi-maize) to processed foods such as white bread, snack bars and breakfast cereals to increase “fibre” content.

 

The latest recommendations in Australia suggest women need 25g of fibre a day, men 30g, and even higher amounts to reduce long-term illnesses such as heart disease and some cancers. At the moment, most of us are falling short of these targets. On average, women consume 20g a day, men 26g.

 

But what does this mean in terms of food? Are we faced with eating loaves and loaves of wholemeal bread, or will just an apple a day suffice? 

 

Here are some easy ways to increase the fibre content of everyday meals without changing foods completely.

Just a few additions and adjustments can increase the fibre content dramatically:

• eat breakfast – it’s a good meal for fibre-rich foods
• top cereals or porridge with fresh or stewed fruit
• if you find high-fibre cereal too much in the morning, mix with a low-fibre type – mix muesli with cornflakes

• if you don’t enjoy wholemeal or multigrain bread, try a highfibre white variety

• add peanut butter as a high-fibre spread
• eat a bran muffin instead of a chocolate one
• choose wholegrain bread and wholemeal pita bread and scones
• rye crispbreads contain more fibre than water or rice crackers
• muesli bars are a high-fibre alternative to chocolate or lollies, but compare brands for sugar, fat and energy content
• add fibre-rich salad or vegetables such as tomato, grated carrot, lettuce, avocado, sliced capsicum and beetroot to sandwiches and wraps
• sprinkle toasted pumpkin, sunflower or sesame seeds over salad
• baked sweet potato and pumpkin are good in salads
• add canned or freshly cooked corn to salad for extra fibre
• if you’re not a convert to brown rice and pasta, try mixing them with the white variety until you get used to the flavour and texture
• potatoes are good everyday fibre foods, particularly with their skins on (turn to page 83 for our guide to potatoes)
• add lentils, chickpeas or beans to casseroles and salads – they’ll make them go further and increase the fibre
• homemade soup is a good high-fibre snack meal and a great way to use up leftovers

• a handful of dried fruit or nuts provides a fibre boost
• fruit in any form makes a good fibre-containing dessert
• add fruit or muesli to yoghurt.

 

 

 

A change of routine, food and environment when you travel can cause problems for your gut and bowels. These tips will help minimise constipation:

 

• keep moving – walking round in the plane or airport can help prevent DVT and keep bowels functioning well
• keep drinking water – dehydration is a common problem with air and general travel so try to mirror your normal daily drinking habits
• include a daily fibre-rich fruit and nut bar in your diet. 

 

 

The most common cause of flatulence is actually swallowed air, taken in when eating or drinking. Other gases are produced in the stomach as well as lower down the gut, when healthy bacteria work away on food residues in our bowel.
While much of this gas is lost through breathing, the rest has to be released somehow.
The average person passes wind up to 15 times a day, and often more. Some high-fibre vegetables such as beans, cauliflower and leeks, which take longer to digest, are common wind producers. But we all have our unique “bowel habitat” so our response to foods will differ.

 

To reduce flatulence, avoid eating too quickly to reduce swallowed air. Fizzy drinks, beer and coffee may increase wind, as will overeating.

 

 

 

Anyone who has experience constipation knows how important getting the right amount of fibre is. Try the tips in this story if you have problems, but if they are ongoing or if you have any sudden change in bowel habits , consult a  doctor immediately.

 

 

The most common use for fibre supplements is in the long-term treatment of constipation, or in the regulation of bowel movements in disorders such as irritable bowel syndrome. There are various fibre products available – tablets, capsules and powders. 

If taking supplements, be aware they can interfere with other medications (check with check with a pharmacist).

Take fibre supplements during the day. A night-time dose has the potential to give you midnight cramps.

There is some evidence to show fibre supplements can reduce a moderately raised cholesterol level.

Under normal circumstances, high-fibre foods provide all the fibre we need. Too much all at once can cause loose motions. So introduce more fibre into your daily eating pattern gradually, and drink plenty of water.

  

  

Fiona Carruthers is a dietitian in New Zealand. Additional material from Suzanne Holt, an Australian Accredited Practising dietitian  

 

 

Healthy Food Guide
www.healthyfoodguide.com.au