Registered nutritionist Judith Johnson explains the fundamental importance of gut health for general well-being and the critical role fibre plays in healthy gut function:
Did you know that Hippocrates proclaimed, “All disease begins in the gut,” nearly 2 500 years ago? He wasn’t wrong! One’s gut health is more important than we ever believed.
It’s not just about processing and eliminating food. Your gut’s well-being directly impacts how nutrients are absorbed and which toxins, allergens and pathogens are repelled. In other words, your gut’s health determines your overall health!
Gut health is essential in the prevention of almost every functional bowel disorder, and begins with the amount and type of fibre you eat. Some fibres are either digestible and water-soluble, while others are indigestible and must ferment in the gut (colon), producing a byproduct known as short-chain fatty acids. These create the environment for good microbial diversity and a healthy gut ecosystem. It is important to include all types of fibres, including vegetables, fruit, seeds, nuts, grains and herbs.
Your gut is your barometer to your health. Bowels need to eliminate one to three times a day, resembling soft-serve ice cream consistency. This usually requires around 35g fibre daily, eaten with enough fluid to allow the fibre to swell and break down. This can be achieved with 9 servings of fruit and vegetables per day.
The importance of fibre for healthy gut function
Microbial diversity and your immune system
The more fibre you eat, the better your microbial diversity. This leads to a better immune response, lowered inflammation and the ability to repel pathogens. Fibre also provides pre- and probiotics, which are especially helpful after antibiotic treatment to rebuild a healthy gut balance. It is through microbial diversity that we get improved absorption of nutrients and better breakdown (digestion) of food particles.
Reduction of inflammation
Inflammation can lead to disturbances in gut health: from IBD (irritable bowel disease) to malabsorption, reflux, GERD (gastro-oesophageal reflux disease), diverticular disease, haemorrhoids or loose bowels. The right type of fibre in the diet can help in the prevention of all these issues, through its role in lowering inflammatory signals.
Fibre also prevents constipation by acting as a natural laxative, naturally softening the stool.
Gradually increasing fibre to 35g per day as well as ensuring adequate water intake will provide a better microbial balance and reduce inflammatory triggers.
Blood glucose control
Fibre added to a meal will also lower the glycaemic response. We suggest eating your salads and vegetables first or adding extra fibres to the beginning of all meals. This includes vegetable and fruit fibres as well as guar gums/psyllium fibres and seed fibres.
Cardiovascular disease (cholesterol levels)
A good microbiome is essential in the prevention of conditions such as cardiovascular disease, as it has been shown to lower inflammation signals. Fibre acts as a natural cholesterol binder, helping the body rid itself of excess cholesterol. Fibre intake (psyllium) has been shown to reduce non-HDL cholesterol and apolipoprotein B.
Toxin clearing
The colon plays a critical role in our daily elimination of everything our bodies don’t need. The bowels need to empty every day (one to three times). This process is referred to as phase 3 detoxing. The fibre we eat helps bind to toxins such as heavy metals and chemicals, which can otherwise be reabsorbed if the colon is sluggish. Skin health such as eczema, psoriasis and acne is also improved when fibre intake is enough to create a good microbiome, as our skin is another way the body rids itself of waste and toxins.
Mental health
More and more research is focusing on the gut microbiome and its role in mental health. The possibility of conditions such as attention-deficit hyperactivity disorder, autism spectrum disorder, bipolar disorder, major depressive disorder and schizophrenia being linked to gut health is increasingly being studied. The mechanisms of action are not well understood, but microbial diversity is known to improve neurotransmitter production. Fibre is therefore known for helping create better moods and is where the saying “a happy gut means a happy brain” comes from.
Healthy weight
There are so many reasons that eating plenty of fibre helps with weight control. It helps with satiety: Eating your vegetables or fruit first helps you feel full quickly and for longer and thus prevents overeating. Fibre also lowers glucose spikes after a meal and can obviously help with calorie control if lower calorie fibre foods are chosen (non-starchy salads and vegetables).
Our modern world and current lifestyles are increasingly focusing on processed foods, added sugars, refined flours and flavourings. Our western diet is tending toward more ‘artificial’ foods, progressively excluding sufficient plants fibres to keep us healthy.
An easy way to help reach a better fibre intake if you are not adequately and actively eating optimally for gut health is through Cool Stool™.
Cool Stool™ is currently available on its website, Faithful to Nature, takealot.com, selected Wellness Warehouse stores, and selected pharmacies and health stores nationwide. View the expanding and updated stockists list.
Judith Johnson is a private practicing registered consulting dietician. Visit her website for more information.