The Mysteries of the Gut: 7 Ways to get more fibre in your diet
In the ever-evolving landscape of health and wellness, gut health has emerged as a cornerstone of overall well-being, influencing everything from energy levels to mood. At the heart of this digestive symphony are prebiotics and probiotics, a dynamic duo essential for digestive wellness.
The Gut's Microbiome: A Flourishing Ecosystem
Picture your gut as a thriving ecosystem teeming with life—trillions of microorganisms collectively known as the gut microbiome. Within this vibrant community of microorganisms, the symbiotic relationship between prebiotics and probiotics plays a pivotal role in maintaining a balanced and flourishing gut.
Probiotics, often referred to as "good bacteria," are live microorganisms that confer health benefits when present in adequate amounts. They reside in our digestive tract, contributing to digestion, nutrient absorption, and overall gut well-being. From yogurt to kimchi, these probiotic-rich foods introduce friendly tenants into your gut, fostering a balanced and harmonious environment.
Prebiotics: The Nourishing Fertiliser
In tandem with probiotics, prebiotics act as essential nourishment for these beneficial microbes. Prebiotics are non-digestible fibres that stimulate the growth and activity of probiotics, fostering a robust gut environment. While probiotics are the residents, prebiotics are the sustenance that keeps this microbial community thriving. Simply put, the gut needs a continuous supply of prebiotics, which serve as the nourishing fertiliser for probiotics. For example, prebiotics such as chicory root, bananas, garlic and even coffee can be beneficial to a thriving gut.
Gut Health and the Brain Connection
Beyond its digestive duties, the gut has a fascinating relationship with the brain, often referred to as the "gut-brain axis." Research has unveiled the intricate communication network between the gut and the brain, highlighting the impact of gut health on mental well-being. The gut's microbiome influences the production of neurotransmitters, the chemical messengers that play a crucial role in mood regulation which when imbalanced can cause brain fog, low energy and difficulty concentrating. This revelation has brought to light the profound connection between a healthy gut and emotional balance.
Filling the Fibre Gap in Australian Diets
Amidst this growing awareness, there's a broader concern that demands attention—the lack of fibre in the Australian diet. On average, most Australians consume between 20–25g of fibre daily, falling short of the recommended daily intake. Men are advised to consume 30g, while women should aim for 25g each day. This deficit in fibre intake not only hampers digestive health but there is a strong link between diet and bowel cancer according to Bowel Cancer Australia (BCA). BCA reports a substantial 266% global surge in bowel cancer cases among young individuals since the 1980s. Alarmingly, in Australia, one out of every 10 newly diagnosed cases of bowel cancer occurs in individuals under the age of 50.
So How Do We Get More Fibre Into Our Diet?
We searched the internet to find 7 ways of embracing more fibre in the diet to support a flourishing gut:
1. Colourful Plate: Aim for a vibrant array of fruits, vegetables and legumes, selecting different hues to ensure a broad spectrum of nutrients and fibres. The more colourful your plate, the more diverse your gut microbiome can become. Interestingly, Seaweed is a great source of prebiotic fibre and can come with an ocean of micronutrients too! Try Alg Seaweed for amazing easy to use seasonings and sprinkle seaweed flakes on your meals!
2. Whole Fruit and Nut Snacks: Whole nuts and fruit bars are a great way to increase your fibre intake. For example, one I Am Grounded bar made up of whole nuts, chicory root and coffee fruit will give you 7 grams of soluble fibre representing close to 30% of your daily intake. These bars make snacking easy while supporting your gut health.
3. Hydration Habits: Drink plenty of water throughout the day. If you're trying to curb an addiction to soda, why not give prebiotic tea/ soda a try? Australian brands like Freed, and Bobby, bring the Australian market a range of prebiotic better-for-you drinks to support digestive health.
4. Whole Grains: Opt for whole grains like quinoa, brown rice, and oats. These grains contain valuable fibres that contribute to a healthy digestive system. Choose whole-grain options for bread, pasta, and rice.
5. Nutty Delights: Include a variety of nuts in your daily snacks. Almonds, walnuts, and pistachios are not only rich in fibre but also provide healthy fats and other essential nutrients.
6. The Rise In Gut Powders: Boost your fibre intake effortlessly by incorporating natural gut powders into your daily routine. Packed with a diverse range of plant nutrients, these powders nurture a thriving gut microbiome. Just a scoop a day from brands like The Beauty Chef, Nutra Organics, and AG1 can make a significant impact, promoting digestive wellness and overall vitality.
7. Mindful Eating: Take time to savour your meals and chew your food thoroughly. Mindful eating promotes better digestion and nutrient absorption, maximising the benefits of the fibre-rich foods you consume.
Why Fibre Matters for Gut Health
Fibre isn't merely a digestive aid; it's a fundamental building block for a healthy gut. Beyond promoting regular bowel movements, fibre-rich diets support weight management and contribute to a resilient immune system. The incorporation of prebiotic-rich foods, such as those featuring chicory root fibre and coffee fruit polyphenols in our energy bars, serves as a tangible step towards fortifying the gut ecosystem.
As our understanding of gut health evolves, the significance of prebiotics and probiotics becomes increasingly evident. By incorporating these tips into your daily routine, you can create a gut-friendly environment that thrives on the diverse and nutritious fibres found in a variety of foods. This not only supports your digestive health but also contributes to overall well-being and reduced stress.
FEBRUARY FREE BOBBY FOR GUT HEALTH MONTH!
Increase your daily fibre intake with I Am Grounded and Bobby Prebiotic Soda!
Purchase any I Am Grounded product in the month of February 2024 and we'll chuck in a free Prebiotic Bobby Soda in your order!