by Grenada Food and Nutrition Council
Believe it or not, high-fibre foods are more than just substances to help with bowel movements.
We often include them in our diets when relief from constipation is needed. Beyond this, fibre plays a vital role in protecting gut health, reducing inflammation, supporting blood sugar control, lowering cholesterol, and helping prevent chronic disease.
Your gut plays numerous survival functions, and fibre helps keep it protected. Even though food enters the body through the mouth, the inside of the gut is technically still considered outside the body until nutrients pass through the gut wall into the bloodstream. One of the gut’s most important jobs is to act as a barrier, allowing nutrients in while keeping harmful substances out. Fibre strengthens this barrier by feeding beneficial bacteria in the gut. In turn, these bacteria produce short-chain fatty acids (SCFAs). SCFAs are tiny molecules made when gut bacteria digest fibre, and they help reinforce the gut lining, reduce inflammation, and support a healthy immune response.
Inflammation in the gut can be triggered by many things, including infections, injuries, stress, poor diet, toxins, and autoimmune activity. While inflammation is a natural defence mechanism, long‑lasting inflammation can damage tissues and increase the risk of chronic diseases. Adequate fibre intake helps calm harmful inflammation by supporting a healthier microbiome and strengthening the gut barrier.
Eating enough fibre is key to protecting the gut lining, regulating blood sugar, and preventing chronic disease. A scholarly article titled Leaky Gut: Effect of Dietary Fibre and Fats on Microbiome and Intestinal Barrier explains that when people do not eat enough fibre, the protective mucus layer in the gut weakens. This makes it easier for harmful germs and particles to enter the body and trigger inflammation. Conversely, when you consume adequate fibre, feeds beneficial gut bacteria, which produce short-chain fatty acids (SCFAs) such as butyrate. These compounds help protect the gut lining and calm the immune system. Fibre also plays a major role in blood sugar control. By slowing digestion, it causes a gradual release of sugar into the bloodstream. This prevents sharp spikes in blood sugar, helps maintain steady energy levels, and reduces the risk of insulin resistance, a key factor in Type 2 diabetes.
Cholesterol regulation is another area where fibre shines. A 2022 study in Frontiers in Nutrition found that certain soluble fibres, such as pectin, can bind to bile salts in the gut. When bile is trapped and prevented from being reabsorbed, the liver must use circulating cholesterol to make new bile. This process lowers blood cholesterol levels, supports heart health, and reduces the risk of cardiovascular disease.
All this to say: fibre plays a far greater role in overall health than simply relieving constipation. It can reduce your risk for conditions such as diabetes, hypertension, obesity, gut disorders, and chronic inflammation. Fibre is a key nutrient that helps the body maintain a strong gut barrier, ultimately supporting immunity, metabolism, heart health, and long‑term disease prevention.
Make sure your daily diet includes a mixture of vegetable and fruit fibre, and aim to incorporate fibre‑rich foods at every meal. Your gut, and the rest of your body, will thank you for it.
To learn more about the GFNC, visit https://gfnc.gov.gd/about-us/ or follow us on social media at https://linktr.ee/473GFNC. Eat Local: Strengthen Food and Nutrition Security in Grenada.
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