As part of the activities around Fibre February, we asked Glutafin dietitian, Katie Kennedy, to explain the importance of fibre in our diet and why eating enough fibre can be a problem for people who only eat gluten free foods. 

What actually is fibre? 

Fibre is a type of carbohydrate. Most types of carbohydrate are broken down in the gut to make smaller sugar molecules that are absorbed by the body to provide energy. However, fibre cannot be broken down and therefore passes through the gut undigested. Along the way, fibre performs a number of important jobs.

Fibre is often categorised as soluble fibre (usually found in fruit and oats) or insoluble fibre (usually found in wholegrains and nuts). Most foods contain both types of fibre, and both types of fibre are essential for keeping us healthy. 

Why is fibre so important in our diet? 

Fibre is important because it plays a vital role in:

1. Helping to move food through the gut, keeping your bowels ‘regular’
2. Feeding and nourishing the ‘good’ bacteria in the gut, allowing them to thrive. When these beneficial bacteria feed on fibre in the gut, they produce important ‘by products’ known as short chain fatty acids. Short chain fatty acids help to keep the gut healthy and protect us from multiple diseases.  
3. Slowing down the digestion and absorption of sugars into the bloodstream, helping to ensure steady energy levels throughout the day and less need for snacking.
4. Helping to lower blood cholesterol levels, protecting from heart disease and stokes.
5. Fibre rich foods often contain a host of other essential nutrients, so boosting your fibre intake will also help to improve the overall quality of your diet.
6. Research shows that people who consume higher amounts of fibre have a lower risk of heart disease, type 2 diabetes and colorectal cancer. 
7. Higher fibre diets are also linked to reduced waist circumference, lower body weight and improved mental health. 

How much fibre do we need? 

All adults should aim to eat at least 30g fibre every day. Currently, only 9% of adults in the UK are eating enough fibre. 

Fibre comes from plant-based foods, including cereal grains, nuts and seeds, in addition to foods made from these. Fruit, vegetables, potatoes and legumes (peas, beans and lentils) are also an excellent source of fibre. For example you’ll find 5g of fibre in a single pear, two slices of Glutafin gluten free white bread, three table spoons of baked beans or a medium-sized jacket potato with the skin on. 

Why is it hard to get enough fibre from gluten free foods? 

It can be challenging to eat enough fibre when you are only eating gluten free foods because a gluten-free diet requires you to avoid wheat, rye and barley. These grains, and the foods that contain them, are good sources of fibre. You also have to avoid oats when following a gluten free diet, because they are often contaminated with gluten during growing and processing. 

Fortunately, there are many naturally high fibre gluten-free grains/ cereals available to choose from, for example brown rice, buckwheat, quinoa, millet and sorghum. Some of these are used in the high fibre versions of Glutafin’s gluten free foods on prescription, providing an easy way to boost your fibre intake.  You can also eat oats if they are labelled specifically as gluten free. Gluten-free oats are a great source of fibre.

What are your top tips for increasing fibre while following a gluten free diet? 

1. Always increase your fibre intake gradually, and allow your gut to adjust, so you avoid unpleasant symptoms such as bloating and gas.
2. Remember to drink plenty of fluid, at least 6-8 cups/ glasses per day, to allow the fibre to do its job properly. Fibre draws water into the bowel so you may become dehydrated or constipated if you don’t drink enough.
3. Aim to eat more foods that claim to be a ‘source of fibre’ (these must contain a minimum of 3g fibre/ 100g), or are ‘high in fibre’ (these must contain a minimum of 6g fibre/ 100g) 
4. Add dried fruit/ chopped nuts to breakfast cereals
5. Add extra veg, beans/ pulses/ lentils to cooking sauces, casseroles, curries and stews

As a Dietitian, can you suggest some easy, everyday swaps to increase the fibre in a gluten free diet?

Eating 30g of fibre every day can seem like a daunting task, but it might not be as difficult as you think. Here’s some simple ideas to help boost your daily fibre intake:

1. Swap cornflakes & glass of orange juice (1.8g fibre) for porridge made with whole gluten-free oats, topped with dried cranberries & a fruit smoothie (7.1g fibre)
2. Swap 2 slices of white gluten-free toast with jam (6.3g fibre) for slices of Glutafin High Fibre loaf with baked beans (13.3g fibre)
3. Swap a chocolate bar (0.5g) for a gluten-free cereal bar (2.2g)
4. Swap a small bag of ready salted crisps (0.9g fibre) for a small bag of unsweetened popcorn & a banana (4.6g fibre)
5. Swap a bowl of ice cream (0.2g fibre) for fresh fruit topped with natural yogurt and flaked almonds (4g fibre)
6. Swap a portion of apple pie (0.8g fibre) for stewed apple & raisins with crumble topping made from gluten-free oats (5g fibre)

Every little helps, and these small increases in the fibre content of your food will soon add up to make a big difference to your health.

Thanks to Katie for her input on this important topic. Remember, even if you’re restricted to only eating gluten free foods, it’s still important to maintain a healthy level of fibre in your diet, not just during Fibre February, but all year round. 

If you have any questions for Katie about gluten free diets or gluten free foods, please get in touch. We’re always happy to help to inform and educate the Glutafin community.

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