by Anna Debenham & Alex Parker, The Biting Truth
Tired of diets promising health wonders and miracle
cures that fail to eventuate? It’s time to say goodbye to the era of ‘low-everything’
diets and make room for the plant-based lifestyle!
There is growing evidence of the powers of plant-based
diets (i.e. high in fibre, vitamins and minerals) on the health of your gut and
your whole body, as well as reducing our risk of developing Type 2 Diabetes and
Cardiovascular Disease by 20-25% 1-6. Following a diet that looks
after your gut is imperative. After all, it’s where your food enters your body!
Your gut helps you absorb nutrients, keep your immune system strong and prevent
certain cancers. As well as your gut health, dietary fibre has profound impacts
on your mood, fatigue, stress, mental health, weight and skin.
6 out of 10 Aussies are not eating enough
fibre, so most of us could benefit from adding a little more to our diet! If
you are worried that this might mean giving up meat, poultry, fish and dairy
foods, then rest assured you don’t have to become vegetarian or vegan to reap
the benefits of a plant-based diet!
Sounds like a winner? Let’s introduce you to this
golden way of eating:
What is a plant-based
diet?
A plant-based diet is one that focuses on
including a variety of foods that are loaded with fibre - think fruits, vegetables,
legumes, whole grains, nuts and seeds. Getting enough fibre is important, but eating
a combination of different types of fibre is just as essential for good
digestive health.
- Soluble fibre: helps lower cholesterol and slow digestion. Eat more legumes, oats, barley, nuts, fruits and veggies.
- Insoluble fibre: promotes regular bowel movements. Eat more whole grains, nuts, seeds, fruits and veggies.
- Resistant starch: act as food for our healthy gut bacteria (potentially the most important type). Eat more legumes (lentils, beans), whole grains, potatoes and firm bananas.
Good Sources of Dietary
Fibre
Legumes (chickpeas, red kidney beans, four
bean mix, lentils):
Legumes contain a type of fibre called
‘prebiotic fibre’, which feed our good gut bacteria and produce short chain
fatty acids. Prebiotic fibre nourishes your intestinal cells and helps to push
along the all-important fibre through your gut. Legumes may cause you to feel
gassy, or bloated, but this is completely normal (did you know men fart on average
12 times a day and women 7 times). Start introducing legumes in small portions
and gradually increase over the next few weeks (and remember to drink plenty of
water to help push things along!). This way, you let your gut bacteria gradually
adjust to your high(er)-fibre diet without any surprising changes in your bowel
habits.
Grains (, oats,
barley, rye, whole grain bread, brown rice, bran):
Cutting carbs has been shown to upset gut
flora, so the paleo diet is out and grains are back in! In particular, fibre
from grain foods has been shown to benefit our overall health, as they contain
polysaccharides which provide bulk and absorb water to promote normal bowel
movements. Many grains are also a good source of resistant starch (remember
this is the food for our gut bacteria).
Fruits and veg:
Fruit and vegetables contain simple sugars
which draw water into the gut to assist movement of fibre and prevent
constipation. Rather than building your meals around protein try building them around
your vegetables. Then add your grains and or legumes, top with crunchy nuts or
seeds and finally add your meat, dairy, fish or eggs.
Are you getting enough?
A high fibre diet should give you a score of 4
or 5 on the Bristol Stool Chart. If yours is less than 4 then you may need more
fibre in your diet.
6 Ways to Boost Your Fibre
- In
your next spag bol or lasagna, swap 50% minced meat for 50% lentils, or
for black beans in your beef patties and meatballs.
- Mix up your
grains. Wheat is the most commonly eaten grain, but have you tried quinoa,
spelt, teff, barley, rye, amaranth, buckwheat, bulgur, millet or sorghum?
These will keep things interesting in your plant-based routine.
- Choose whole
grain breads and cereals instead of refined varieties.
- Fill half
your plate with non-starchy veggies.
- Enjoy a
handful of nuts and seeds as a snack.
- Enjoy a potato salad for a dose of resistant starch
Summary
We are huge advocates of plant-based eating,
as it encourages you to eat loads of fruits, vegetables, whole grains, legumes,
nuts and seeds – all while still allowing for meats and other animal products.
Following a plant based diet that is high in fibre is associated with improved
digestive health as well as other health benefits. The type of fibre matters, which
is why it’s important to enjoy variety (soluble, insoluble, resistant).
References
1.McMacken M, Shah S. A plant-based diet for the prevention and
treatment of type 2 diabetes. Journal of Geriatric Cardiology : JGC.
2017;14(5):342-54.
2.Medina-RemÓn A, Kirwan R, Lamuela-Raventós RM, Estruch R. Dietary
Patterns and the Risk of Obesity, Type 2 Diabetes Mellitus, Cardiovascular
Diseases, Asthma, and Mental Health Problems. Critical reviews in food science
and nutrition. 2016:00-.
3.Shang X, Scott D, Hodge AM, English DR, Giles GG, Ebeling PR, et
al. Dietary protein intake and risk of type 2 diabetes: results from the
Melbourne Collaborative Cohort Study and a meta-analysis of prospective
studies. The American journal of clinical nutrition. 2016.
4.Melina V, Craig W, Levin S. Position of the Academy of Nutrition
and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and
Dietetics. 2016;116(12):1970-80.
5.Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan
diets and multiple health outcomes: A systematic review with meta-analysis of
observational studies. Critical reviews in food science and nutrition.
2017;57(17):3640-9.
6.Harland J, Garton L. An update of the evidence relating to
plant-based diets and cardiovascular disease, type 2 diabetes and overweight.
Nutrition Bulletin. 2016;41(4):323-38.
