As Australians, we pride ourselves on our love for the great outdoors, our sporting prowess, and our ability to throw a good barbie. But there’s a hidden health crisis lurking in our pantries and fridges that’s not getting the attention it deserves.
Dr Joanna McMillan, a leading dietitian and nutrition columnist, has spent the last decade assessing the diets of thousands of Australians, from high-profile athletes to everyday families. Her findings? A glaring deficiency in one crucial nutrient that’s putting us at risk of colorectal cancer: dietary fibre.
The ‘fibre gap’ in Australian diets
Despite our nation’s abundance of fresh produce and whole foods, Dr McMillan’s research reveals that a staggering number of Australians are falling short of their fibre intake. This shortfall is not just a minor oversight; it’s a significant health concern. The Cancer Council SA has highlighted that nearly 20% of colorectal cancers could be prevented if Australians met their recommended dietary fibre requirements. That’s a fifth of cases that could potentially be avoided with a simple dietary adjustment.
Why fibre is fundamental
Fibre isn’t just about keeping things moving smoothly in the digestive tract. It’s a powerhouse nutrient that plays a multifaceted role in our health. Here’s how adequate fibre intake can help reduce the risk of colorectal cancer:
- Fibre binds to potential carcinogens in our food and helps to expel them from the body.
- It feeds the beneficial bacteria in our gut, which in turn produce short-chain fatty acids that protect against the development of cancerous cells in the intestines.
- By promoting satiety, fibre aids in weight management, which is a key factor in cancer prevention.
- It moderates the absorption of carbohydrates, helping to prevent insulin resistance—a risk factor for diabetes and some types of cancer.
The stark reality is that colorectal cancer is the fourth most commonly diagnosed cancer in Australia, with 15,500 new cases expected in 2024 alone. This makes the need for dietary intervention more urgent than ever.
Bridging the fibre gap
So, what’s stopping Australians from getting enough fibre? According to research by Wise Wheat, a new high-fibre wheat brand, 28% of Australians consume 20g or less of fibre daily, well below the recommended intake of 25g for women and 30g for men. The reasons for this vary, but many cite convenience, taste, or a lack of understanding of fibre’s health benefits as barriers.
Fortunately, boosting your fibre intake doesn’t have to be a chore. Dr McMillan suggests incorporating a variety of fibre-rich foods throughout the day. For example:
- Breakfast: A high-fibre egg and bacon roll using Wise Wheat bread, which packs 11.6g of fibre per serving.
- Lunch: A whole-grain salad with quinoa, chickpeas, spinach, avocado, and a lemon-tahini dressing.
- Dinner: A vegetable stir-fry with brown rice and a mix of colourful veggies.
- Snacks: Apple slices with almond butter or a handful of mixed nuts and seeds.
These meals not only provide a diverse array of fibre types but also contribute to overall digestive health, blood sugar stability, and satiety.
Other nutrient deficiencies to watch
While fibre is a key focus, Dr McMillan also points out that many Australians are missing out on other important nutrients such as vitamin D, magnesium, and omega-3 fatty acids. These nutrients are vital for bone health, muscle and nerve function, and reducing inflammation, and can be found in foods like oily fish, eggs, nuts, seeds, and leafy greens.
Shopping smart for fibre
To make it easier to increase your fibre intake, Dr McMillan recommends stocking up on a few key items during your supermarket shop:
1. Wise Wheat bread, available at Woolworths, is an excellent source of fibre.
2. Legumes, such as beans, lentils, and chickpeas, are versatile and fibre-rich.
3. A variety of fruits and vegetables, especially those with edible skins.
4. A selection of nuts and seeds for snacking and adding to meals.
Dr McMillan’s efforts to highlight the importance of fibre in our diets underscore the need to address Australia’s fibre gap. It’s a simple reminder that small changes, like choosing foods rich in fibre, can have a big impact on our health. Now is a good time to take a step back and reconsider our food choices, making fibre a priority for better health and well-being. Your future self will thank you for it!
What are your thoughts on the importance of fibre in your diet? Have you encountered challenges in meeting your daily fibre intake, or have you found effective ways to incorporate more fibre into your meals? We’d love to hear your experiences and insights—feel free to share them in the comments below!
Also read: Australians on track to eat less fruit and veg, more junk food by 2030
