When high-fibre foods meet the gut
Recent research offers clues on why fibre is so good for health. It seems that certain gut bacteria thrive on fibre and use it to produce short-chain fatty acids, which improve our health by helping to regulate weight, inflammation and insulin sensitivity1.
Unrefined plants are the best source of fibre. Commonly eaten foods without fibre include meat, eggs and dairy.
In addition, per calorie, high fibre foods are more satisfying. Because they are bulky relative to the number of calories they contain they make it harder to over eat.
Foods without fibre, like meat, eggs and dairy are calories dense. A 2.5 cm cube of hard cheese has the same calories as a small head of broccoli (250 grams), but is far less filling. And, calorie for calorie broccoli provides 17% more protein than cheese with no saturated fat2.
Consider using foods like meat sparingly as flavouring mixed with lots of different vegetables rather than as the centre piece of a meal.
1Research on dietary fibre, gut microbiota, and metabolic regulation – click here.
2250 grams of broccoli contains 85 Kcal, 6.5 grams of fibre, 0.9 grams of fat and 7.1 grams of protein. 20 grams of hard cheese contains 85 Kcal, 0 grams of fibre, 6.7 grams of fat and 6.1 grams of protein – click here.