Fibre has a myriad health benefits that should not be discounted, but the idea that the more fibre you get, the better is a misconception.
Excessive fibre intake of more than 50g per day may lead to bloating, flatulence, abdominal pain, and may even have a laxative effect, says dietician Ingrid Schloss who specialises in bowel health and holistic treatment at Cape Town Medi-Spa.
This means that stools pass through the digestive system too quickly for proper nutrient absorption, and this can affect the body’s electrolyte balance. Research indicates that excessive fibre intake may also inhibit the bio-availability of minerals like iron, zinc and calcium, Schloss says.
Fibre intake without adequate fluid may also cause problems, and can in fact undermine some of the benefits the fibre may have provided in the first place. Moreover, this is likely to cause abdominal discomfort and flatulence.
Sometimes it’s the type of fibre that needs to be modified more than the volume. You need a balance of soluble and insoluble fibre and it’s important to get it from a variety of sources. The best sources of soluble fibre are oat bran, legumes, fruit and vegetables; and the best sources of insoluble fibre are bran, the skins of fruit and veg, nuts, seeds and wholegrain foods (like breads, cereals and brown rice), says dietician Maya Naumann. Getting single-source fibre from your breakfast cereal alone can be problematic, and may upset the bacteria balance in your colon.
The recommended daily intake of fibre is 30–35g per day, although this is dependant on individual needs. Conditions such as irritable bowel syndrome will affect the amount and type of fibre you require, and pregnancy could slow bowel movements so an alteration in fibre intake is recommended, warns Schloss.
The reality is that most South Africans get far less than the recommended 30g, however, and our general fibre intake is around 10–16g a day because we’re eating too many refined carbohydrates and not enough wholegrain foods, fruit and veg.
Fibre is essential in promoting a healthy digestive system, and not getting enough could have detrimental effects on overall health. “Diets high in fibre are likely to also contain many vitamins, antioxidants and minerals,” says gastroenterologist David Epstein, and this whole package contributes to overall health. Although there is no conclusive evidence that fibre in itself prevents disease, the generally healthier lifestyle associated with high-fibre diets may have a cumulative effect.
The fermentation process of fibre in the colon produces special fatty acids that help to keep the cells of the colon healthy, and soluble fibre in the upper intestine has been shown to benefit high cholesterol by leaching some of the bad fats from the body.
Fibre, especially soluble fibre, also helps to control blood sugar levels as it slows down glucose entry into the blood stream. It thus helps to reduce the glycaemic index of certain foods, and the added benefit is that it promotes feelings of fullness, and helps to keep appetite regulated.
Be careful not to become dependent on dissolvable fibre supplements, warns Naumann. “A healthy diet, based on whole grains and lots of fruit and vegetables is definitely the best way to meet your fibre requirements, and will ensure that you get all the other vitamins and nutrients you need too.”
Every individual has unique fibre needs. If you’re not getting enough, introduce it slowly and pay attention to your body’s reaction. Keep a food diary noting down what you ate as well as how your stomach and digestive system handled it.
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