Fabulous Fibre: The Benefits of Including More In Your Gluten Free Die Food Online Australia

09 Oct ,2024

Fabulous Fibre: The Benefits of Including More In Your Gluten Free Diet - PART 1

Introduction to Dietary Fibre

Dietary fibre is a type of carbohydrate that the body cannot digest. Unlike other carbohydrate molecules, which are broken down into sugars, fibre passes through the digestive system undigested. It is found predominantly in plant-based foods, such as vegetables, fruits, legumes, wholegrains and nuts & seeds.

Dietary fibre can be divided up into two main classes:

Insoluble fiber: This type does not dissolve in water and helps add bulk to stool, promoting regular bowel movements. It’s found in whole grains, nuts, and vegetables like carrots and celery.
Soluble fiber: This type dissolves in water and can help lower blood cholesterol and glucose levels. It's found in foods like oats, beans, apples, and citrus fruits.

Including adequate dietary fibre into your daily diet has several health benefits, including improved digestive health, and reduced cardiovascular disease risk.

Types of Dietary Fibre And Their Benefits: Food Sources & Benefits

The below table summarises the types of known fibres, their food sources and health benefits:

Type of Fibre	Food Sources	Benefits

Soluble Fibre

Oats, barley, apples, pears, beans, lentils

Lowers cholesterol, stabilizes blood sugar, promotes heart health

Insoluble Fibre

Whole grains, wheat bran, vegetables (carrots, celery), nuts

Promotes regular bowel movements, prevents constipation, supports gut health

Pectin

Apples, citrus fruits, carrots, strawberries

Lowers cholesterol, improves gut microbiota, helps control blood sugar

Lignin

Flaxseeds, whole grains, root vegetables

Functions as an antioxidant, supports gut health, potential cancer risk reduction

Cellulose

Whole grains, bran, vegetables (broccoli, kale)

Adds bulk to stool, aids in digestion, helps with constipation

Hemicellulose

Whole grains, bran, nuts

Enhances stool bulk, enhances gut motility, aids in maintaining regular bowel movements

Beta-glucan

Oats, barley, mushrooms

Lowers cholesterol, supports immune function, improves heart health

Resistant Starch

Green bananas, potatoes, legumes, grains

Boosts satiety, enhances insulin sensitivity, aids gut microbiota

Fructo-oligosaccharides (FOS)

Garlic, onion, chicory root, asparagus

Prebiotic impact, boosts digestive wellness, increases mineral uptake

Inulin

Chicory root, garlic, onions, leeks, artichokes

Prebiotic impacts, aids gut microbiota, could aid in appetite regulation

Psyllium

Psyllium husk, whole grains

Decreases cholesterol levels, promotes digestive wellness, alleviates constipation

Why Include More Fibre While Following A Gluten Free Diet?

Including more fibre while following a gluten-free diet is an important dietary goal, as many gluten free food products are manufactured using refined starches and grains, often which are lower in fibre compared to gluten-containing products.

Here's why adding more fibre to a gluten-free diet is beneficial:

Improves Digestive Health

Prevents Constipation: A reduction in whole grain intake can lead to constipation. Adding fibre-rich foods can help you to maintain regular bowel motions. Prebiotic fibres, like inulin, feed beneficial gut bacteria which are important for healthy microbial balance in the digestive system.

Increases Satiety

Regulates Appetite: Fibre helps us feel fuller for a long period of time, which is beneficial for weight management as it prevents overeating; especially because many gluten free snacks are high in calories but low in dietary fibre.

Supports Heart Health

Lowers Bad Cholesterol in the Blood: The soluble fibre found in fruits, beans and oats helps to reduce LDL (bad) cholesterol levels, promoting improved cardiovascular health.

Regulates Blood Sugar Levels

Reduces Rate of Sugar Absorption: The digestion of carbohydrates is slowed down when high fibre foods pass through the digestive tract. This prevents spikes in blood sugar levels. This is important for people with gluten sensitivity who may also experience issues with insulin regulation.

Optimal Nutrition

Reduces Likelihood of Nutritional Deficiencies: Processed gluten free foods may lack essential vitamins and minerals, including fibre. Adding whole foods high in fibre like vegetables, fruits, legumes, nuts, seeds, and gluten free whole grains will help you to achieve a balanced diet.

Weight Management

Fibre-rich Foods are Lower in Calories: Whole foods generally contain less calories than refined gluten free products; often which are higher in unhealthy fats and refined sugars, thereby contributing to improved weight management.