The fast-paced nature of modern-day life has seen scores of people resorting to convenience foods in a desperate bid to reduce the time spent on meal preparation.
But dieticians have warned that this practice usually results in crucial diet components being overlooked.
Mariana Davel and Mbali Mapholi, who are dieticians at Johannesburg’s Netcare Olivedale Hospital explained that a staggering 87% of the overall population are not getting enough fibre in their diets.
“Industrially manufactured foods are often highly processed with many additives to produce highly profitable, convenient and extremely palatable products,” they said.
“But, eating these foods frequently can come at a price, not measured in rands and cents,” said Davel.
She cautioned that a lack of dietary fibre can contribute towards serious health problems such as abdominal obesity, insulin resistance, increased blood pressure, gastrointestinal disease and cancer.
Davel added that most countries recommend an intake of approximately 25 to 35 grams of fibre per day for adults.
Meanwhile, Mapholi explained that high-fibre foods come from a wide range of sources, including fruits, vegetables, whole grains, legumes, nuts and seeds.
The low-down on fibre
Davel explained that fibre is a type of carbohydrate which is found in plant foods that cannot be fully digested by the small intestine and reaches the colon almost completely intact.
“It is essential for the body to help regulate bowel movement, maintain a desirable level of friendly bacteria in the colon and provide a source of fuel for the cells in the colon,” she said.
She added that soluble fibre, when ingested, forms a gel-like substance in the stomach and modulates digestive processes, helps lower blood sugar levels and reduces cholesterol.
“Foods like oats, peas, beans, apples, citrus fruits, and carrots are excellent sources of soluble fibre and adding these to your diet can help maintain overall gut health.”
Meanwhile, insoluble fibre doesn’t dissolve in water and promotes healthy bowel movements, reducing constipation.
“Some examples are whole grains, nuts, seeds, and vegetables like cauliflower, parsnips, green beans and potatoes.”
The benefits of fibre
Mapholi explained that fibre helps normalise bowel movements, aids in maintaining bowel health and assists in controlling blood sugar levels by slowing the absorption of sugar.
It also helps achieve a healthy weight by making you feel full faster.
“A high-fibre diet may lower the risk of developing conditions like heart disease, diabetes, and certain types of cancer,” she said.
“It also reduces cholesterol levels and inflammation and is crucial for maintaining a healthy gut microbiome, which significantly impacts overall health.”
Why is it important to drink fluids?
The dieticians explained that fibre is like a sponge and that without fluid, it stays hard.
“When you add fluid, it swells and becomes soft and this makes it easier for the digestive tract to move food down and out,” they said.
“If you eat fibre with no fluid, your stools will be hard. So, it is very important to drink at least six to eight cups of water daily.”
How can I increase my daily fibre intake?
Mapholi suggests a slow start: “Do it gradually to avoid possible side effects like bloating and flatulence.”
She recommended first increasing the intake of whole wheat products like bread and cereals and then adding fibrous fruit and vegetables, legumes, and, if necessary, a digestive or oat bran.
“The body will adapt to an increased fibre intake, and the side effects will gradually disappear.”
Here are the dieticians other suggestions on how to increase your fibre intake:
- Include generous servings of vegetables and salads and aim for at least three servings of fresh fruit, with skins and pips included.
- Select fibre from various food sources and only use a fibre supplement if recommended or prescribed by your doctor or dietician.
- Start the day with a bran-rich breakfast cereal or cooked porridge, like oats.
- Try to include a fresh raw salad in at least one meal daily. Fresh sliced fruit can be added for additional flavour and fibre.
- Rather eat fruit than drink fruit juices.
- Eat regular balanced meals and high-fibre, low-GI snacks.
- Snack on home-made popcorn.
- Read food labels as the fibre content in food is not always apparent.