fibre – Nutrition Track https://www.nutritiontrack.my Nutrition & Dietetic Services | Malaysia Sat, 15 Apr 2023 05:26:50 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.19 4 Quick Steps to Improve Gut Health! https://www.nutritiontrack.my/2023/04/15/4-quick-steps-to-improve-gut-health/?utm_source=rss&utm_medium=rss&utm_campaign=4-quick-steps-to-improve-gut-health https://www.nutritiontrack.my/2023/04/15/4-quick-steps-to-improve-gut-health/#respond Sat, 15 Apr 2023 05:26:50 +0000 http://www.nutritiontrack.my/?p=6775 Let's talk about GUT HEALTH! There has been a lot of research around gut health and its role in our overall health. It has been linked to mental health, our immunity, and many other chronic diseases like type 2 diabetes. The gut contains trillions of microorganisms known as the gut microbiome. Did you know that [...]

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]]> Let’s talk about GUT HEALTH!

There has been a lot of research around gut health and its role in our overall health. It has been linked to mental health, our immunity, and many other chronic diseases like type 2 diabetes.

The gut contains trillions of microorganisms known as the gut microbiome. Did you know that you have more gut bacteria than the number of cells in your body?!

These gut bacteria play an important role in the digestion and absorption of nutrients, as well as regulating the immune system.

Research around gut health is still in its infancy stage. But we know enough that it is important to have a healthy gut! The key to a healthy gut is keeping your gut bacteria happy!

How can we keep our gut bacteria happy?

Hint: FIBRE!

How can we incorporate more fibre?

Check out these 4 simple steps!

Step 1: Consume 5 servings of vegetables

Step 2: Add 2 servings of fruit

Step 3: Include 3 servings of wholegrains

Step 4: Incorporate 3 servings of legumes, nuts and seeds

Nutrition, exercise, stress management, illness and medication can all have an impact on gut health.

These 4 steps would come under nutrition, involving foods that are high in fibre, which we know can promote a healthy gut.

Try this today!

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]]> https://www.nutritiontrack.my/2023/04/15/4-quick-steps-to-improve-gut-health/feed/ 0 How to Hit Your Daily Fibre Intake https://www.nutritiontrack.my/2023/02/25/how-to-hit-your-daily-fibre-intake/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-hit-your-daily-fibre-intake https://www.nutritiontrack.my/2023/02/25/how-to-hit-your-daily-fibre-intake/#comments Sat, 25 Feb 2023 07:57:48 +0000 http://www.nutritiontrack.my/?p=6670 If you haven't heard - dietary fibre is a power house! Research has shown that people with higher fibre intakes had lower risk of premature mortality compared to those with lower fibre intakes. The benefits include: Improve every aspect of metabolic health (improve glycemic control, lower cholesterol etc) Manage constipation Help with satiety, and maintaining healthy weight Food [...]

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]]> If you haven’t heard – dietary fibre is a power house!
Research has shown that people with higher fibre intakes had lower risk of premature mortality compared to those with lower fibre intakes.
The benefits include:
  • Improve every aspect of metabolic health (improve glycemic control, lower cholesterol etc)
  • Manage constipation
  • Help with satiety, and maintaining healthy weight
  • Food for gut bacteria
Studies have also consistently shown that dietary fibres have microbial and regulatory effects on the gut that have important implications for gastrointestinal health.
They have effects on lipaemic and glycaemic responses, nutrient digestion and absorption, microbiota, cholesterol regulation and affecting gut transit.
A meta-analysis found that 25-29g of dietary fibre per day had the greatest risk reduction in type 2 diabetes, colorectal cancer, stroke, coronary heart disease, all cause mortality, and mortality from cancer and coronary heart disease.
When we think of fibre we normally think of veggies.
Yes they are one of the main sources but there are other foods that are good sources too – vegetables, fruits, wholegrains, nuts and seeds, legumes, herbs and spices!
How much to consume?
Guidelines recommend about 25-30g of fibre a day. 
Here’s what it can look like:
The key is to aim for a WIDE VARIETY.
Why?
There are many different types of dietary fibres and their individual characteristics (such as fermentability, solubility abs viscosity) influence their overall function and effect.
Therefore, pragmatically, the BEST way to obtain all the benefits from fibre is to consume a wide variety of plant foods!
Think DIVERSITY!
Quick tip:
If you don’t normally consume fibre rich foods, increase SLOWLY and drink plenty of water! If you increase too quickly, you may feel a little gassy and bloated. This is because your gut bacteria produces gas when they process the fibre. The good news is that the gut is highly adaptable! It will adjust over time. GO SLOW! 
#EATYOVEGGIES
References:
  1. Gill, S. K., Rossi, M., Bajka, B., & Whelan, K. (2021). Dietary fibre in gastrointestinal health and disease.Nature Reviews Gastroenterology & Hepatology,18(2), 101-116.
  2. Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS medicine, 17(3), e1003053.

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