Written by Lisa Kunstler, FodShop Nutritionist, Personal Trainer, and Group Fitness Instructor

The Guts Behind Fibre and Why we Need it

Why is everyone talking so much about getting more fibre in your diet? It is a known fact that Australians aren't meeting their recommendations for dietary fibre (25g/d in women, 30g/d in men). (1) Dietary fibre is an essential component of the diet, as it improves digestive health and decreases risk of chronic diseases like heart disease, diabetes, and cancer. (1)

A gluten-free diet eliminates many wholegrains that are high in fibre, including wheat, rye, and barley. As dietary fibre improves gut health, many of the gut-related symptoms individuals experience with Coeliac's Disease or gluten sensitivity can improve with an increased intake of fibre in the diet.

Some natural ways to increase fibre in the diet include consuming a variety of fruits, vegetables, brown rice, legumes, and pulses, as these are naturally gluten-free and high in fibre. Gluten-free wholegrains like amaranth, millet, quinoa, sorghum and teff are also high in fibre. Many gluten-free wholegrains can be high fibre if they are multigrain or 'brown' instead of the 'white' options.

What is PHGG Fibre and its Benefits?

If you struggle to get in your daily fibre requirements and are experiencing gut-related symptoms like bloating, diarrhoea, constipation, or gas, then partially hydrolysed guar gum (PHGG) may be for you. PHGG is naturally gluten free, tasteless, odourless, and easily dissolved in foods and beverages. 

PHGG is a prebiotic fibre and hence stimulates the growth of healthy gut bacteria to promote digestive health and minimise gut-related symptoms. The body takes longer to process PHGG fibre, and with its slower transitional time through the gut, the bacterias ferment slower, minimising bloating and gas, causing less gut-related discomfort. PHGG is beneficial for patients with IBS and constipation and it also aids with diarrhoea, by binding to water and helping to bulk stools. 

Final Thoughts

A gluten-free diet can restrict the amount of fibre we eat and can cause gut-related symptoms. Try to get some naturally high-fibre and gluten-free foods in your diet. If you're still struggling to consume a diet rich in fibre when you're eating gluten-free, then a PHGG fibre might be for you! 

References

1. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre