Fibre, Prebiotics & Resistant Starch – The Low-Down

There are different types of fibre that the body needs.  All fibre will to some extent help feed the good bacteria in the colon for a diverse and healthy microbiome (gut bacteria). 

Dietary Fibre (fibre) is not only important for regular bowl movements and digestive comfort also helps balance blood sugar levels, keep cholesterol in check, help to make you feel fuller assisting in weight loss, assists in post antibiotic damage and can indirectly influence mood.

Fibre is nondigestible carbohydrates and lignans in plant foods.  Many foods cross over the different categories and don’t just provide one type of fibre.

Insoluble Fibre (includes cellulose, some hemicellulose and lignans)

Insoluble fibre is good to help bulk up stools as it holds water and helps to reduce the pressure in the colon.  Also plays a role in promoting helpful bacteria in the microbiome.

Foods include:

1. Wheat bran, bran cereals and whole grains (wheat and barley)
2. Legumes including peanuts and peas
3. Corn and popcorn
4. Fruits – apples, pears, berries, bananas and peaches
5. Cabbage family
6. Spinach
7. Sweet potato
8. Sunflower seeds

Lignans are the only fibre that is not a carbohydrate.  It’s a large molecule that makes up the woody part of the plant.  It contributes to the sandy texture of pears and lima beans.  It is beneficial as it combines with bile acids in the intestines to help prevent their reabsorption.

Soluble Fibre (includes pectins, beta glucans, some hemicellulose and gums)

Soluble fibre is also great for feeding the microbiome, but unlike insoluble fibre it plays a significant role in slowing gastric emptying, binding cholesterol and bile acids, slowing the absorption of glucose which helps prevent a rapid rise in blood glucose levels.

Foods include:

1. Grains such as oats and oat bran, barley, whole rye
2. Fruits – apples, citrus, pears
3. Broccoli
4. Brussel sprouts
5. Carrots
6. Sweet potato and white potato
7. Legumes including peas
8. Gums used as thickeners in processed foods
9. Psyllium

Fibre isolated from plants or commercially produced and added to processed foods are listed on the ingredients list as their isolated form eg “pectin” will be included on a label rather than “apple”. This type is called “Functional Fibre”.

Prebiotics

These indigestible fibres are mostly used by the body to help feed the microbiome.

The main prebiotic foods include:

1. Onions, garlic, leek
2. Asparagus
3. Green peas

Every root vegetable is a prebiotic.  Including at least 1 per day will be a good way to increase your prebiotic intake eg sweet potato, white potato, carrots

Fruits that contain good prebiotics include:

1. Nectarines
2. Peaches
3. Apples
4. Bananas

Prebiotic legumes include:

1. Chick peas and baked beans

Prebiotic wholegrains are:

1. Oats
2. Rye

Miscellaneous prebiotics and my 2 favourites:

1. Flaxseeds
2. Cacao!! Yes!! Raw cacao

The supplemental prebiotics on the market include:

1. Acacia fibre
2. Partially hydrolysed guar gum (PHGG)
3. Inulin
4. Galacto-Oligosaccharides (GOS)
5. Kfibre
6. Psyllium – the most well known

KFibre is the newest addition and is made from cane sugar – it is washed of the sugar and what is left is a fibre that is dried and ground into a powder.

Why KFibre is unique:

1. Both soluble and insoluble fibres
2. Contains phytonutrients
3. Anti-inflammatory properties
4. Absorbs water as it moves through the digestive tract picking up waste and keeping bowels healthy
5. Some fibres can contribute to bloating, but KFibre taken daily can reduce bloating
6. Can relieve indigestion and heartburn

Resistant starch

This is a type of fibre that doesn’t get digested in the small intestine and ferments in the large intestine helping to feed your microbiome.

The foods that contain resistant starch:

1. Green bananas and green banana flour.  Resistant starch is lost when baked, so don’t bake with starches like green banana flour, cassava or potato flour, but sprinkle small amounts on your food if you want the prebiotic benefit or use in smoothies
2. Cooked and cooled rice and potato
3. Beans, peas and lentils – white beans and lentils are higher in resistant starch
4. Overnight oats (oats soaked overnight and not cooked – cooking oats removes the resistant starch)

If increasing dietary fibre in your diet or adding in supplemental fibres, the key is to start slowly and build up.  Don’t go too fast or you can experience digestive issues such as gas, bloating, tummy pain, diarrhoea and/or constipation.  Also make sure you increase the amount of water you are drinking when you increase your fibre intake.

Contact me to book in an appointment if you are having gut issues such as constipation, diarrhoea, bloating, gas/wind, pain while you eat or just after you eat or any other gut symptoms- megan@balancingnutrition.com.au or 0417 679 287. 

References available upon request

  02/09/2023     Articles     0 Comment(s)