How to support your gut health through fibre

How does fibre benefit your gut health?

Did you know that fibre is more than just a digestive aid that can provide relief from constipation? Fibre is also the food of choice for beneficial bacteria in the gut.

Studies suggest that fibre:

• Feeds the beneficial bacteria in your gut, including those responsible for maintaining healthy weight, blood sugar balance, immune function and brain health.
• Can support weight loss – especially certain soluble fibres by helping you to feel satisfied, keeping you fuller for longer after a meal.
• Minimises spikes in blood sugar after a meal.
• Can reduce cholesterol levels.
• Supports the formation of healthy bowel movements, improving constipation.

Fibre in your diet

With so much research coming to light about the power of gut microbes, I try to be mindful of the little things I can do throughout the week to support my gut health. One of the practices I’ve really been enjoying is experimenting with different fermented foods. While once a bit of a mystery to my palate, I’ve found that following recipes which creatively include items like kefir, kimchi, pickles and sauerkraut have really helped me to develop my taste for these healthful foods.

I recently stepped out of my comfort zone with this lacto-fermented carrots with grain salad and I’m so glad that I did. It’s crunchy and fresh, with a satisfying earthiness from the mixed grains and a subtle sharpness from the fermented carrots.

Three more ways with fibre:

• Sip on this kiwi smoothie for a fibre-rich beverage.
• Level up beans on toast with this twist on the classic using ezme paste and butter beans.
• Serve your main on a bed of greens like this lime and pistachio salmon.

Quick fibre fixes to include in your diet

Apples – eat wedges with peanut butter as a snack

Almonds – sprinkle over salads

Barley – use in place of rice

Carrots – make the fermented salad, above

Chia seeds – stir into smoothies or porridge

Dates – a great snack or post-workout pick-me-up

Kidney beans – great in chilli or bean salads

Lentils – add to soups and stews or make dhal

Oats – try one of our oat recipes

Peas – keep in the freezer for a quick fibre boost

Popcorn – toss with a little butter and spices

Raspberries – add to yogurt – frozen are fine, too

Rye bread – this dark, dense bread is packed with fibre from wholegrains

Sweet potatoes – bake whole in the skin for extra fibre

Fibre in your lifestyle

Let’s keep it real – we’re not always in a place where we can feast on gut-loving, pickle-loaded salads. Sometimes grabbing something to quell our hunger between meetings is the best we can do.

For those days, I’ve been leaning on these high-fibre bars from The Gut Stuff. They may not be a replacement for a veggie-rich meal, but they do provide a third of your daily fibre – not bad for an on-the-go snack.

Fibre-rich snacks we love

• The Gut Stuff high-fibre bars, £15/12 bars, Amazon
• Love Corn premium crunchy corn snack, £2/115g, Waitrose
• Happy Inside gut-friendly drinks, £21.99/12 cans, Amazon
• Boundless activated chips, £18.50/10 packs, Amazon

Are you aware of how much fibre you consume? How do you include it in your diet? Healthy meals, high-fibre snacks, supplements? Comment below and share your experience...

Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and wellbeing – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends – in order to bring you the tools and inspiration you need to find what health means for you.

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