The Power of a Plant-Based Diet for a Healthy Gut

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

1. In your next spag bol or lasagna, swap 50% minced meat for 50% lentils, or for black beans in your beef patties and meatballs.
2. 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.
3. Choose whole grain breads and cereals instead of refined varieties.
4. Fill half your plate with non-starchy veggies.
5. Enjoy a handful of nuts and seeds as a snack.
6. 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.

Australians Are Falling Short on Cereal Fibre

by Eden Barrett,  Accredited Practising Dietitian and PhD candidate from the University of Wollongong 

When we think about the benefits of fibre, we typically think about its role in digestive health and staying regular. While this is certainly one of fibre’s great benefits, there are many more you may be less familiar with. For example, did you know that a diet high in fibre has also been found to protect against heart disease, type 2 diabetes and some cancers (1,2,3). Additionally, fibre helps you to feel full eating fewer calories, which may explain why higher intakes of fibre are also associated with lower body weight (4).

What is particularly interesting is that these associations are often found to be strongest with high intakes of cereal fibre specifically (3,5,6,7), meaning the fibre that comes specifically from grain foods such as breads, pasta, rice and breakfast cereals.

To understand how much cereal fibre Australians are currently eating, we recently conducted some research with the University of Wollongong to develop a database of more than 1,900 foods containing cereal fibre, expanding on the current AUSNUT 2011-13 food composition database. This database allowed us to estimate how much cereal fibre Australians are getting through the foods they eat. In addition, we were also able to determine the main foods which were contributing to cereal fibre intake as well as how the amount of cereal fibre a person is eating may be related to their likelihood of meeting daily total fibre targets.

On average, Australian adults ate 6.4g of cereal fibre each day, while Australian children and adolescents ate 6.2g each day (8). This is the equivalent of about 2-3 slices of whole grain bread or 1 cup of wholemeal pasta. The main food items contributing cereal fibre within the Australian diets were:

• Breads and bread rolls (29% of adult intake and 27% of child intake)
• Ready to eat breakfast cereals and porridge (29% of adult intake and 22% of child intake)
• Cereal-based mixed dishes (e.g. spaghetti bolognaise or risotto) (13% of adult intake and 16% of child intake).

Australians who ate the most cereal fibre were not only eating more cereal foods in general but were also choosing higher-fibre varieties, such as whole grain breads and breakfast cereals, porridge, whole wheat pasta and bran-based products.

Interestingly, those who ate the most cereal fibre also ate the most total dietary fibre and were more likely to meet the recommended daily target for dietary fibre (30g/day for men and 25g/day for women):

• Men with diets highest in cereal fibre were 4.4 times more likely to meet the recommended target for total dietary fibre.
• Women with diets highest in cereal fibre were 3.1 times more likely to meet the target for total fibre.

With that in mind, how much cereal fibre should you be eating, and how can you increase your intake? Within Australia, there is no guideline on how much cereal fibre to eat. However, the Australian Dietary Guidelines suggest adults should aim for four to six serves of grain foods each day and we should aim to choose whole grain, high-fibre options at least half of the time.

While different grains differ in the amount of fibre they provide, opting for whole grain cereal foods is a good way to increase your cereal fibre intake. Importantly, whole grain foods also contain other important nutrients such as magnesium and iron, as well as many B vitamins (thiamin, riboflavin, niacin and folate).

There are many ways to add whole grains in to your diet at every meal or snack. Here are just a few simple ideas to get you started:

• Use wholemeal or whole grain bread for your sandwich at lunch
• Go for plain popcorn or whole grain crackers as a high fibre snack
• Try porridge in the colder months or muesli in Summer as an easy breakfast option
• Give wholemeal pita breads a go for healthy homemade pizzas
• Substitute regular flour for oat flour when baking muffins or making pancakes
• Try wholemeal pasta or brown rice to boost the fibre content of your favourite family dinners

And remember, even small changes can have big benefits for your health. Just starting with one of these simple swaps to a higher fibre, whole grain option will help to boost your cereal fibre intake and contribute to a healthier you!

References

1 Yao, B. D., H. Fang, W. H. Xu, Y. J. Yan, H. L. Xu, Y. N. Liu, M. Mo, H. Zhang and Y. P. Zhao (2014). "Dietary fiber intake and risk of type 2 diabetes: a dose-response analysis of prospective studies." European Journal of Epidemiology 29(2): 79-88.

2 Wu, Y. H., Y. F. Qian, Y. W. Pan, P. W. Li, J. Yang, X. H. Ye and G. Xu (2015). "Association between dietary fiber intake and risk of coronary heart disease: A meta-analysis." Clinical Nutrition 34(4): 603-611.

3. Aune, D., D. S. Chan, R. Lau, R. Vieira, D. C. Greenwood, E. Kampman and T. Norat (2011). "Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies." BMJ 343: d6617.

4 Du, H., H. C. van der A Dl Fau - Boshuizen, N. G. Boshuizen Hc Fau - Forouhi, N. J. Forouhi Ng Fau - Wareham, J. Wareham Nj Fau - Halkjaer, A. Halkjaer J Fau - Tjonneland, K. Tjonneland A Fau - Overvad, M. U. Overvad K Fau - Jakobsen, H. Jakobsen Mu Fau - Boeing, B. Boeing H Fau - Buijsse, G. Buijsse B Fau - Masala, D. Masala G Fau - Palli, T. I. A. Palli D Fau - Sorensen, W. H. M. Sorensen Ti Fau - Saris, E. J. M. Saris Wh Fau - Feskens and E. J. Feskens "Dietary fiber and subsequent changes in body weight and waist circumference in European men and women." (1938-3207 (Electronic)).

5 Hajishafiee, M., P. Saneei, S. Benisi-Kohansal and A. Esmaillzadeh (2016). "Cereal fibre intake and risk of mortality from all causes, CVD, cancer and inflammatory diseases: a systematic review and meta-analysis of prospective cohort studies." Br J Nutr 116(2): 343-352.

6. Schulze, M. B., M. Schulz, C. Heidemann, A. Schienkiewitz, K. Hoffmann and H. Boeing (2007). "Fiber and magnesium intake and incidence of type 2 diabetes - A prospective study and meta-analysis." Archives of Internal Medicine 167(9): 956-965.

7. Koh-Banerjee, M. F., M. Franz, L. Sampson, S. Liu, D. R. Jacobs, Jr., D. Spiegelman, W. C. Willett and E. Rimm (2004). "Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men." Am J Clin Nutr 80(5): 1237-1245.

8. Barrett, E. M, Probst, Y. C & Beck, E. J (2017). “Creation of a database for the estimation of cereal fibre intake”. Submitted to Journal of Food Composition and Analysis.

Whole Grains and Legumes: A Source of Dietary Fibre for Toddlers

By Jennifer Zhang

Why is toddler nutrition important?

The current Australian Dietary Guidelines and Infant Feeding Guidelines lack recommendations for whole grains and legumes for toddlers (a toddler is defined as a child aged between 1-3 years in this instance). This is also an issue amongst international guidelines where very few recommendations for whole grains and legumes are available for children under the age of three. This is most likely attributed to the lack of evidence regarding the benefits of whole grains and legumes on toddler health and the highly variable requirements amongst toddlers where a specific recommendation may result in inadequate or excessive intake for some children.

A focus on toddler nutrition is very important as this is when children are learning eating behaviours and forming attitudes towards food. The development of these attitudes and practices can determine lifelong eating patterns and thus influence health outcomes and risk of diet-related disease later in life (1). Therefore, the introduction of whole grains and legumes as part of a healthy diet for toddlers is important to promote healthy eating habits from a young age, as the benefits of consuming high fibre grain foods in adulthood are well established.

Why fibre?

Both whole grains and legumes have a range of nutrients including B-group vitamins (folate and thiamin), iron, magnesium, and most importantly, fibre. Dietary fibre refers to the indigestible parts of plant foods that are usually partially or completely fermented in the large intestine (2). The health benefits of fibre for adults is well documented, with evidence suggesting that higher intakes are associated with a reduced risk of cardiovascular disease, diabetes, obesity and some cancers, as well as improvements in blood glucose and cholesterol levels (3). Therefore, it is important to encourage adequate fibre intake from a young age to develop good eating habits and promote favourable health outcomes later in life.

Fibre is also an essential nutrient for bowel health where inadequate intake is associated with constipation, a common issue amongst toddlers (3). The prevalence of constipation varies between 5-30% of children where increasing dietary fibre (and water intake) is usually the recommended treatment (4). It has also been shown that preschool-aged children identified as picky eaters have lower intakes of dietary fibre and increased prevalence of hard stools (5). Therefore, adequate fibre intake is very important for toddlers to prevent constipation and maintain bowel health. The current recommendation for dietary fibre is an intake of 14g per day for those aged 1-3 years (2).

Current Intake of Whole grains and Legumes

The Australian Health Survey (AHS) 2011-13 found that 2-3 year olds consumed approximately three serves of core grain foods per day, which was below the four serve per day recommendation (6,7). The AHS also found that on average 2-3 year olds consumed 16g of fibre per day which is above dietary fibre recommendations. However, only 39% of grain foods consumed by 2-3 year olds were from whole grain or high fibre sources, which falls short of the Australian Dietary Guidelines recommendation to consume at least two thirds of grain intake from whole grain or high fibre varieties (6,7).

The AHS also looked at legume intake for children aged 2-3 years as part of both the vegetable and lean meat and alternatives food group. It was found that less than 1% of children aged 2-3 years consumed the recommended 2.5 serves of vegetables per day, with an average intake of 1.4 serves for males and 1.1 serves for females (6,7). Of the types of vegetables eaten by 2-3 year olds, only 11% were legumes or beans (6). Similarly, less than 16% of males and 6% of females aged 2-3 years met the one serve recommendation for lean meat and alternatives, with an average intake of 0.7 serves per day (6,7) and only 10% coming from legumes (6).

Therefore, overall intake of both legumes and whole grains is very low amongst toddlers. It is important to include whole grain foods and legumes in the toddler diet to ensure that requirements for important nutrients such as fibre are met.

Fibre in Whole Grains

But there is some good news! Fibre intake can be easily increased by substituting current grain foods with whole grains. See the below table comparing the amount of fibre in one serve of refined and whole grain versions of foods (8).

	Amount of Fibre		% Increase in Fibre
	Refined	Whole Grain
Bread (1 slice) WHITE vs. WHOLE GRAIN	1.1 g	1.9 g	73%
Rice (1/2 cup) WHITE vs. BROWN	0.9 g	1.4 g	56%
Breakfast Cereal (2/3 cup) CORNFLAKES VS. SULTANA BRAN	0.8 g	4.6 g	475%
Pasta (1/2 cup) WHITE vs. WHOLEMEAL	1.7 g	4.2 g	147%

Legume	Amount of Fibre per 75 g (1/2 cup serve)
Baked Beans (Canned)	3.9 g
Black Beans	6.6 g
Kidney Beans	5.4 g
Split Peas	6.2 g
Lentils	2.8 g
Chickpeas	3.5 g

As you can see, simply switching refined options for whole grain options can increase dietary fibre intake dramatically, helping a toddler reach their goal for fibre intake. For example, one ½ cup serve of wholemeal pasta can provide up to one third of a toddler’s dietary fibre requirement (2).

Fibre in Legumes

The total amount of dietary fibre in legumes can vary widely between 3-6 g per 75 g of cooked legumes. Below is a table showing the amount of dietary fibre in commonly eaten legumes (8):

A portion of legumes as small as ½ cup cooked can provide up to 20-47% of a toddler’s dietary fibre requirements (2).

In summary, the consumption of whole grains and legumes can be very beneficial for increasing fibre intake for most toddlers, especially if you have a picky eater as each small portion of whole grains or legumes can provide a significant amount of fibre. The early introduction of whole grains and legumes should be encouraged to prevent childhood constipation, help form healthy eating habits from a young age and promote long term health.

References

1. Queensland Health. A healthy start in life: a nutrition manual for health professionals – Toddler nutrition [Internet]. 2008 [cited Dec 6]. Available from: https://www.health.qld.gov.au/ph/documents/saphs/hsil_toddlernutrit.pdf

2. Australian Government National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand – Nutrients, Dietary Fibre [Internet]. 2014 [updated 2014 Sep 4; cited 2016 Dec 6]. Available from: https://www.nrv.gov.au/.

3.  Anderson JW, Baird P, Davis JRH, Ferreri S, Knudtson M, Koraym A, et al. Health benefits of dietary fiber. Nutrition reviews. 2009;67(4):188-205.

4. SA Child Health Clinical Network. South Australian Paediatric Practice Guidelines – Constipation in Children [Internet]. Government of South Australia; 2014 Feb 11 [cited 2016 Dec 13]. Available from: https://www.sahealth.sa.gov.au/wps/wcm/connect/f67aeb004329b2228184ed8bf287c74e/Constipation+in+children_May2014.pdf?MOD=AJPERES&CACHEID=f67aeb004329b2228184ed8bf287c74e

5. Taylor CM, Northstone K, Wernimont SM, Emmett PM. Picky eating in preschool children: Associations with dietary fibre intakes and stool hardness. Appetite. 2016;100:263-71.

6.  Australian Bureau of Statistics. 4364.0.55.012 - Australian Health Survey: Consumption of Food Groups from the Australian Dietary Guidelines, 2011-12. Canberra; 2016 May 11 [cited 2016 Dec 13]. Available from: http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.012main+features12011-12

7. National Health and Medical Research Council. Australian Dietary Guidelines [Internet]. Canberra: Australian Government; 2013 [cited 2016 Dec 13]. Available from: https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australian_dietary_guidelines_130530.pdf

8. Food Standards Australia New Zealand. AUSNUT2011-13 – Australian food composition database [Internet]. Canberra: FSANZ; 2014 May 9 [updated 2016 Apr 27; cited 2016 Dec 6]. Available from: http://www.foodstandards.gov.au/science/monitoringnutrients/ausnut/foodnutrient/Pages/default.aspx

Dietary Fibre - a well being star

Important for digestive health & overall wellness

It’s hailed a digestive health star, yet most people are unaware dietary fibre also takes centre stage for its ability to lower ‘bad’ LDL-cholesterol levels, stabilise blood sugar levels, aid weight control and much more. 

What is dietary fibre?

Found only in foods of plant origin (e.g. grains, legumes, vegetables, fruit, nuts and seeds), dietary fibre is the part of a plant that escapes digestion and absorption in the small intestine. The dietary fibre we eat makes its way into the large intestine (colon), where it is partially or completely broken down by an army of beneficial bacteria that reside in the colon1,2. 

There are several types of dietary fibre:

Soluble fibre:
Think ‘gelatinous’ fibre. These fibres, which attract water to form a thick gel, are totally broken down (fermented) by good bacteria in the colon3. During this process, substances are produced which help keep cells in the colon wall healthy. Good sources include cereal grains (especially oats, barley and rye), legumes (red kidney beans, chickpeas, baked beans), psyllium, some fruits, vegetables, nuts and seeds.

Insoluble fibre:
Think ‘bulking’ fibre. Best known for increasing the weight and volume of faeces and producing softer and bulkier stools, these fibres aid regular bowel movements3. This beneficial stool bulker is found in wholegrains, wheat bran, legumes, nuts and the skins of vegetables and fruits.

Resistant starch:
This is a starch that acts like dietary fibre in that it too escapes digestion in the small intestine. It moves along to be fermented by friendly resident bacteria in the colon, producing substances that help keep the colon healthy. Common sources include legumes like lentils and baked beans, some cereal grains like pearl barley and brown rice, ‘Hi-maize’® (found in some retail breads and cereals) and cooled cooked potato, rice and pasta3,4,5. 

Dietary Recommendations

The total amount of dietary fibre we need to eat each day varies according to age, gender, life stage and disease risk6. Maximise the health benefits of fibre by eating a variety of high fibre grain-based foods and legumes each day, together with a selection of fruits, vegetables, nuts and seeds.

Ways to Increase Your Fibre Intake with Grain-Based Foods

Breakfast
• Wholegrain (wholemeal, mixed-grain) toast, crumpets or English Muffins
• High fibre or wholegrain breakfast cereal or natural muesli
• Porridge or bircher muesli made with rolled oats

Lunch
• Sandwiches, rolls or wraps made with high fibre bread and with your favourite filling
• Salads made with grains like brown rice and cracked wheat (bulgur), or legumes like four bean mix, kidney beans and chickpeas

Dinner
•  Casserole or soup with added legumes
• Stir fry or curry with brown rice or soba noodles
• Wholemeal pasta topped with your favourite vegetable-based sauce
• Wholegrain bread used for crumbing fish or chicken

Snacks
• High fibre or wholegrain snack bars
• Muffins, biscuits or pikelets made with wholemeal flour or rolled oats
• Wholegrain crispbreads/crackers

For more information on Dietary Fibre and its benefits, download our dietary fibre brochure (http://www.gograins.com.au/wp-content/uploads/2011/04/GG_Nutrition-brochure_-Fibre_low-res.pdf)

References:

1. Food Standards Australia New Zealand. Food Standards Code, Standard 1.2.8 – Definition of Dietary Fibre.
2. American Association of Cereal Chemists. The Definition of Dietary Fiber (Report of the Dietary Fiber Definition Committee to the Board of Directors), Jan 2001.
3. Anderson JW, Baird P, Davis Jr RH, Ferreri S, Knudtson M, Koraym A, Waters V and Williams CL. Health benefits of dietary fiber. Nutrition Reviews. 2009; 67(4):188–205.
4. Landon S. Resistant Starch Review, 2011 Update for Health Professionals. Hi-Maize and National Starch Food Innovation.
5. Marlett JA, Longacre MJ. Comparisons of in vitro and in vivo measures of resistant starch in selected grain products. Cereal Chem. 1996 ;73:63–68.
6. National Health and Medical Research Council (2006). Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes.

Wholegrains and fibre

Their role in weight management

The World Health Organisation recognises that healthy weight maintenance is a large challenge, as is overcoming obesity. Despite the public health significance of obesity and the promotion of various weight loss diets, there is no scientifically agreed optimal diet for its prevention and treatment, and opinions differ about the role of nutrients such as dietary fats and carbohydrates in the cause. Research does show, however, that diets including wholegrains and fibre can help to reduce the risk of being overweight.

Wholegrains

'Wholegrain’ foods contain intact and /or milled grains where the grain components - bran (fibre-rich outer layer), endosperm (middle starch and protein layer) and germ (nutrient rich inner core) - are present in the same proportion as in the original grain.

Wholegrains are important sources of carbohydrate, protein, dietary fibre, minerals, vitamins and other bioactive components such as antioxidants. The many benefits of wholegrains are well documented, in particular their association with protection against chronic diseases (heart disease, diabetes and some cancers). They have also been shown to have role in long term weight control.

There is good evidence from scientific studies that a diet high in wholegrains is associated with a lower body mass index (BMI), waist circumference and risk of being overweight.

A study of over 27,000 men showed high wholegrain intake to be inversely associated with long term weight gain. For every 40g of wholegrains eaten daily, weight gain was reduced by an average of 0.49kg.

Another study found a higher intake of wholegrain or high fibre foods to be associated with a 49% lower risk of becoming obese over a 12 year period. Plant based foods and dietary fibre were shown to be protective against excess bodyweight in a large, ethnically diverse research population.

The higher fibre content of diets rich in wholegrains is believed to be one of the means by which they help control body weight. Research shows that increased dietary fibre promotes satiety due to its bulk and low energy density, with hormonal responses leading to reduced hunger and reduced energy intake. The high-fibre content of most wholegrain foods is believed to help in preventing weight gain by increasing appetite control. It does this by delaying carbohydrate absorption, hence promoting the feeling of fullness.

Increasing dietary fibre intake by an additional 14g per day has been shown to result in a 10% decrease in energy intake and a weight loss of over 1.9 kg over 4 months. The effects of dietary fibre were more striking in obese individuals. The authors of this US study concluded that increasing dietary fibre intake from the current average of 15g to 25-30g per day, would be beneficial and may help reduce the prevalence of obesity.

In addition to fibre there are also additional components in wholegrains that contribute to metabolic changes, favouring long term weight management.

The National Health and Medical Research Council recommend a dietary fibre intake of 25-30g per day for adults and 14-18g per day for children above one year of age.

There is currently no official recommendation for wholegrain intake in Australia, but based on the scientific evidence, Go Grains Health & Nutrition recommends 48g of wholegrains a day is an achievable, evidence based target intake.

Wholegrain content of some foods

Sources:

Williams P et al., Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence. Nutr Rev. 2008 Apr;66(4):171-82.

Koh-Banerjee P et al., Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men. Am J Clin Nutr 2004;80:1237-45.

Liu et al., relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr. 2003. 78:920-7.

Slavin J and Green H. Dietary Fibre and Satiety. British Nutrition Foundation Nutrition Bulletin. 2007. 32(suppl 1). 32-42.

Griffiths T. Towards and Australian ‘daily target intake’ for wholegrains. Food Aust 2007. 59(12):600-601.

Harlan J and Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutrition: 11(6), 554-563.

NHMRC. Nutrient Reference Values for Australia and New Zealand. Executive Summary. 2006.