The Case for fibre

There are 2 schools of thought about fibre, but let’s be clear – the human body is designed to use fibre. The more healthy fibre you get in your diet, the better your digestive system functions. BUT it must be HEALTHY fibre – not wheat or grain fibre, it should be mostly vegetable fibre. It also maintains a steady WEIGHT, maintains healthy CHOLESTEROL levels and keeps you REGULAR.

Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and are full of processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in the gut – it’s their favourite food. And this is KEY to good health. Healthy gut bacteria is everything.

Our digestive enzymes can’t break down the vegetable fibre, so it intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fibre’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, some die off, others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depend on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity.

How Much? Pretty well as much as you can because we just don’t get enough. Fibre-rich foods are a good start. Researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fibre. In general, women should get at least 30 grams of daily, while men should get at least 38. Some doctors say diabetics need at least 50g a day for good blood sugar control.

A low-carb diet is an excellent way to eat, but this also means cutting out grains which are a source of fibre, though a very ‘bad’ source of fibre in that they inflame the intestines, cause weight gain and generally are a bad idea. They also lacerate the sides of the colon and grains themselves lead to Leaky Gut Syndrome. And don’t think “whole grains” are any good – they have extremely negative effects that cancel out their so-called benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc.

Researchers found our hunter-gatherer ancestors got about 100g or more of fibre daily from roots, berries, leaves, and other plants. A staggering amount. Whatever you do, don’t suddenly introduce massive amounts of fibre – start slowly, and ALWAYS include more water. Anytime you introduce more protein or fibre into the diet, you add more water.

Best Sources of Fibre: these are generally vegetables and fruit, nuts, seeds, and in many cases a healthy fibre supplement (but there are good and bad ones here too, so be aware).

Good Food Fibre:

Adding fibre to your diet is probably the safest way to ensure you get enough.

Here are some good ways to do that:

(All available from our online store at https://sallyanncreed.co.za/shop)

Share this article

Related articles

Blog_FluToolkit

3 Change-Of-Season Flu/Viruses Toolkits

We are now officially entering a change of season world wide – either going into Autumn or Spring, depending in which hemisphere you live. Even the healthiest people seem to fall prey to the sniffles, respiratory and gut viruses, and a host of other miseries at this time of year....
Sally-Ann Creed blog image-47

What is an immune system?

  The immune system has a vital role to play. It protects your body from harmful substances, germs and cell changes that could make you ill, and is made up of various organs, cells, and proteins. If your immune system is running smoothly, you don’t even notice that it’s there! ...
magnafizz

What is MagnaFizz?

Do your days sometimes need a little pep in their step? Today’s world has us running at a million kilometres an hour. Between getting the kids to school, working from home, and modern life in general, most of us need an extra bit of energy in the mornings. While coffee...
Sally-Ann Creed blog image-46

Androgenetic alopecia AKA pattern baldness

Losing one’s hair is a scary and often shameful experience. First off, there is NOTHING to be ashamed of! So many of us suffer from hair-loss in various forms, but the good news is that there are solutions available to all of us! First, let’s unpack androgenetic alopecia, commonly known...
Sally-Ann Creed blog image-44

Collagen in Menopause

Menopause is a natural phase in a woman’s life marked by hormonal changes and associated symptoms. As you approach this transformative period, it’s essential to embrace the transition with knowledge and adopt strategies that support your well-being. In this guide, we’ll explore the intricate relationship between menopause and collagen, offering...
Recipes copy

Benefits of Maxi-MSM

In the world of nutritional supplements, MSM, or Methylsulphuronylmethane, has been gaining increasing attention for its diverse health benefits. This naturally occurring organosulphur compound is taking the wellness community by storm, with research shedding light on its potential to support joint health, skin vitality, and overall well-being. Let’s delve into...