Now that the silly season is coming to an end, we are being expected to come back to work and it appears that it is also time to start thinking about looking after ourselves again. You can see people out in their fancy sporting attire doing things like running, riding, swimming, yoga - you name it. The question is whether they are looking after the inside as much as they are concerned about the outside?
There has always been an underlying knowledge that fibre is good for us. For decades now we have been told that we should eat a high fibre diet but back in the day it was always about keeping “regular”. But there was not a lot of knowledge about what was actually happening with that fibre, in particular around what our microbiome does with it and how important it is to our wellbeing.
Just this month there has been a report published by The Lancet which very clearly states that eating a high fibre diet reduces your risk of a group of non-communicable disease that we hear about every day. The study included analyses from 185 prospective studies and 58 clinical trials with 4635 adult participants included. This is an excerpt from the findings:
“Observational data suggest a 15–30% decrease in all-cause and cardiovascular related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer when comparing the highest dietary fibre consumers with the lowest consumers. Clinical trials show significantly lower bodyweight, systolic blood pressure, and total cholesterol when comparing higher with lower intakes of dietary fibre.”
Now fibre is a general term and there are a few different types; soluble, insoluble and now resistant starch. The first two can be managed with adequate amounts of fresh fruit and vegetables as well as nuts, seeds and whole grains. All this stuff keeps you “regular”, your lower intestine healthy and also assists in warding off disease like those mentioned above. Resistant starch has been allowed into the fibre team now and is the stuff that all those bacteria in your gut consume. These starches can come from a variety of sources but unfortunately a lot are not very common in our diet these days. Some easy ways to get some in your body are cooked and cooled potatoes or rice, raw oats, unripe bananas and cashews.
The other way to get a bit of extra resistant starch in your diet is from Gutsy Probiotic Drink Sachets. We are not suggesting you should rely on our delicious drinks alone for your resistant starch needs but it certainly helps in getting a daily top up down to our mates the probiotics.
So the moral of this story hasn’t changed too much from what we have been getting told for a long while now, make sure you have lots of fruit, vegetables and whole foods in your diet, except now we want to pay particular focus on the resistant starch to make sure our microbiome is sustained and can keep on doing all the wonderful things it does for us.
Source: The Lancet
Published Online: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
“Carbohydrate quality and human health: a series of systematic reviews and meta-analyses”
Authors: Andrew Reynolds, Jim Mann, John Cummings, Nicola Winter, Evelyn Mete, Lisa Te Morenga