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FIBRE FOR THE WHOLE FAMILY: A KEY TO BETTER HEALTH

Roslynn Steenkamp, Registered dietitian

Picture this: it’s a busy weekday morning. The kids are packing their schoolbags, and the adults are getting ready for work. Amid the chaos of "Where are my car keys?" and "Have you done your homework?" the whole family gathers around the breakfast table. Everyone knows that breakfast is an important meal, but have you ever considered what makes a good breakfast? If you ask a dietitian, they’d say that a good breakfast should certainly be high in dietary fibre!

Fibre refers to the parts of fruits, vegetables and grains that don’t get absorbed when they make their way through the digestive system. Fibre can be classified as soluble (meaning it dissolves in water)1 or insoluble (not dissolving in water). Fruits and vegetables generally contain more soluble fibre, while grains contain more insoluble fibre. Both soluble and insoluble fibre is essential for overall health1,2.

The human gut is home to billions of microorganisms, such as beneficial bacteria, that help break down fibre through a process called fermentation2. This process releases substances that promote health within the body. Fibre that isn't broken down continues through the digestive system and is eventually excreted1.

The benefits of fibre have been known since as early as 430 BC when Hippocrates, also known as “the father of medicine”, recommended eating whole wheat to promote healthy bowels3. Since then, researchers have found that fibre benefits health in multiple ways such as helping digestion, preventing chronic illnesses, supporting immune function and promoting better mental health1,2,4.

The amount of fibre you need from your diet depends on your age. Children should consume between 10-20 g of dietary fibre daily, while adults should aim for 25-35 g per day1,2.

In a modern world where convenience is everything, it can be difficult to meet your fibre needs. Here are some easy ways to increase your fibre intake:

1.Choose wholegrain/ high fibre carbohydrates

Whether it’s bread, rice, pasta or breakfast cereal, try choosing the higher fibre or whole-grain option. To see if a product is high in fibre, check the nutrition table on the back of the packaging. The product should contain at least 6 g of fibre per 100 g. For example, BOKOMO Weet-Bix breakfast cereal contains 11.9 g of dietary fibre per 100 g and is made form 97% wholegrains

 

2.Include fruit and vegetables with every meal

Fruits and vegetables are excellent sources of dietary fibre. Whether it’s adding an apple to your lunchbox every day or grating a carrot into your spaghetti Bolognese, try to incorporate fruits and vegetables into most snacks and meals. Avoid unnecessary peeling of fruits and vegetables as the skin generally contains the most fibre!

 

3.Add more legumes to your dietAdd more legumes to your diet

Legumes, such as beans, lentils, and chickpeas, are excellent sources of both protein and fibre. They're versatile and can be added to soups, stews, salads, and mince dishes. (Tip: If you or your family don't like the texture of legumes, try blending them into a smooth paste before adding to stews or sauces.)

 

4.Fibre-up your breakfasts

Breakfast is an excellent opportunity to ‘fibre-up’ for the day. After choosing a high-fibre cereal option, add chopped fresh fruit, seeds or nuts to boost the fibre content even further! This is a fun way to make breakfast both nutritious and exciting for the whole family!

 

No matter who is gathered around your breakfast table in the morning, fibre should certainly take centre stage when it comes to choosing your meal. Whether it’s to keep you satisfied until lunchtime, maintain healthy digestion, or support your immune system during the hustle and bustle of daily life, fibre is certainly a powerful force for health for the whole family!

1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.

2. Hojsak I, Benninga MA, Hauser B, Kansu A, Kelly VB, Stephen AM, Morais Lopez A, Slavin J, Tuohy K. Benefits of dietary fibre for children in health and disease. Arch Dis Child. 2022 Nov;107(11):973-979. doi: 10.1136/archdischild-2021-323571. Epub 2022 Mar 11. PMID: 35277379; PMCID: PMC9606532.

3. Hijová E, Bertková I, Štofilová J. Dietary fibre as prebiotics in nutrition. Cent Eur J Public Health. 2019 Sep;27(3):251-255. doi: 10.21101/cejph.a5313. PMID: 31580563.

4. Yang He, Bixiang Wang, Liankui Wen, Fengzhong Wang, Hansong Yu, Dongxia Chen, Xin Su, Chi Zhang, Effects of dietary fiber on human health, Food Science and Human Wellness, Volume 11, Issue 1, 2022, Pages 1-10, ISSN 2213-4530, https://doi.org/10.1016/j.fshw.2021.07.001.