If you’re already making every effort to eat a balanced diet, you might be tempted to switch off when you hear yet more dietary advice, particularly on fibre! Australian intakes of fibre are high by international standards – so why do our bowel cancer rates remain high and why is paying attention to how quantity and quality of fibre becoming increasingly important?
About our expert:
Kathy Usic is an Accredited Practising Dietitian passionate about good food and good health. Originally trained as a Home Economics teacher as well as owning and running a café, Kathy made a leap of faith into the world of dietetics over 20 years ago. She has worked in public health as well as with food companies supporting wellness and culinary initiatives. Kathy has recently managed a research program for Burgen and CSIRO and supported this Expert Roundtable.
We now know clearly that not all fibres are created equal. Soluble and insoluble fibres are what we commonly think of ‘roughage’. But it’s the third and sometimes forgotten fibre, ‘resistant starch’ that is now gaining more recognition for its health benefits – particularly in the defence against cancer development.
As a result of this growing evidence, a CSIRO study was sought to establish the health benefits of eating wholegrain Bürgen® Rye bread, which is enriched with resistant starch. The study found that a number of beneficial changes to bowel health including increased faecal bulk, increased levels of short chain fatty acids and toxin excretion as well as a significant increase in the levels of potentially ‘good’ or beneficial bacteria. These were exciting findings and confirmed the role of gut microbiota (bacteria), which have multiple beneficial effects on large bowel health.
Following the study, an Expert Roundtable, with representatives from The Gut Foundation and CSIRO as well as APD Karen Inge, reviewed latest data and advice on diet and digestive health. Their recommendations highlight the need for healthcare professionals and consumers to recognise the different roles three dietary fibres – soluble and insoluble fibre and resistant starch – play in the diet.
So why aren’t we getting enough resistant starch?
In Australia, unlike say, the Nordic and European countries like Sweden and so on, we’re less accustomed to eating rye bread, cold cooked potatoes and cold cooked pasta which are good sources of resistant starch. And as recent research has shown, many people are cutting out carbohydrates like breads and pasta for weight loss and as a result, missing out on the vital variety of fibres.
The third reason Australians could be missing out is due to a ‘fear of fibre’ – but if you increase fibre intake gradually and spread it across mealtimes, you’ll minimise, if not eliminate, any discomfort with gas, bloating and unusual noises!
As a healthcare professional, I believe the Expert Panel recommendations are simple yet powerful changes. They promote large bowel health, may lower risk of developing colorectal cancer, and help alleviate day-to-day complaints like constipation, bloating and haemorrhoids.
So what did the expert roundtable recommend?
Target high risk consumers: dieters; breakfast skippers; carbohydrate, gluten or wheat avoiders (often young women), people with Coeliac disease and older Australians;
Emphasize the importance of eating the right combination of fibres – an easy message is ‘try a fibre threesome’ in referring to soluble and insoluble fibre and resistant starch;
Address misconceptions or ‘fear of fibre’ and encourage patients to obtain it from grain foods such as bread high in fibre and resistant starch, since fruit and vegetables alone are not adequate sources;
Advise patients to make gradual changes to dietary fibre intake as well as increasing water intake simultaneously for best results;
Help patients understand what’s normal for stool size and frequency, gas and bloating – refer to Bristol Stool Chart (indicates 7 types of stools, with type 4 & 5 being optimal); and
Provide patients with eating plans and practical, informative resources – healthcare professionals can access resources including the Bristol Stool Chart here on the Burgen website – or use smart phone apps to monitor improvements i.e. getting from a 1 to a 4.
Editor’s comment:
Thanks Kathy, very interesting. I love the Bristol Stool chart and even use it at home with my kids now! Just as fats gained more awareness about the benefits of different types in the late 80’s, fibre is now gaining better awareness that it’s not just the amount but variety that is equally if not a more important message. How about you lovely readers? How do you get your fibre fill? Got a filling fibre recipe to share? Have you got a question for Kathy?
