‘That one weird trick for gut health’
General recommendation: 25-35g per day.
Associated benefits of eating around that amount:
Lowered risk of coronary heart disease. Lowered LDL cholesterol. Lowered risk of metabolic syndrome. Decreased risk of developing Type 2 Diabetes. Decreased risk of developing colorectal cancers.
No other macronutrient, micronutrient group or dietary supplement has as big of an effect on these as fibre.
Higher dietary fibre intake requires a diet to contain a certain amount of whole grains, fruits and vegetables. Don’t try and get it all from spinach, it’s okay to eat bread. In fact, the fibre in wholegrains may be more useful than what’s in veg. Ideally let’s aim for a mix.
Fibre slows gastric emptying. Higher fibre diets are satiating, which can be particularly useful when utilising caloric restriction.
Fibre lower the GI load of other foods it’s eaten with. This can decrease blood sugar spike which also tends to improve satiety.
Fibre has a thermogenic effect on the body, again useful during a weight loss or weight maintenance phase. It increases you TDEE whilst decreasing your energy intake as it’s low to negligible calories.