t’s that time of year again - cold mornings, stuffy noses, and back-to-back colds going around. While many of us turn to vitamin C and honey/lemon teas when we feel run down, there’s one powerful nutrient often left off the winter wellness list: fibre.
Yes, fibre - the one we usually associate with digestion. But here’s the kicker: your gut health and your immune system are deeply connected, and dietary fibre plays a starring role.
Why Fibre Is More Than Just “Roughage”
Not all fibre is created equal. Total dietary fibre includes:
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Soluble fibre: soaks up water to form a soft sponge-like structure, which makes passing a bowel movement easier. It also assists in lowering high cholesterol and regulating blood sugar.
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Insoluble fibre: adds bulk to your stool and promotes better digestion.
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Resistant starch: a type of fermentable fibre that feeds your gut microbes
These fibres act as fuel for your gut microbiome – the complex ecosystem containing trillions of diverse bacteria and other organisms, living in your digestive tract that support the immune system, lower inflammation, and even regulate mood.
Gut Health = Immune Health
Did you know that around 70% of your immune system lives in your gut?
That means a happy, well-fed microbiome helps your body respond to illness, fight off bugs, and recover faster - all crucial during winter when colds and flu are on the rise.
Fibre feeds your gut ecosystem, such as some bacterial species, encouraging greater microbial diversity, abundance and the growth of beneficial short chain fatty acids that help:
- Modulate immune responses
- Reduce harmful pathogens
- Reduce low-grade inflammation
Are You Getting Enough?
Despite all these benefits, most Australians are falling short - with adults typically eating less than half the recommended daily fibre intake. That’s 25g for women and 30g for men per day, according to the Australian Dietary Guidelines.
The cooler months often bring more comfort food and fewer fresh, fibrous options. But with a little planning, it’s easy to add more fibre into your winter routine.
Fibre-Rich Foods to Add to Your Winter Rotation
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Vegetables: eat all of the colours, such as brown mushrooms, white onions, purple eggplant and pink radishes.
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Legumes: such as beans, lentils and chickpeas.
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Whole grains: like oats, brown rice and whole wheat
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Nuts and seeds: all nuts and seeds that are unsalted
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Prebiotic-rich foods like cooked and cooled potatoes, banana flour, and BARLEYMAX®
Developed by CSIRO, BARLEYMAX® is one of the richest sources of total dietary fibre - including resistant starch - making it a powerful gut-friendly grain to keep on hand.
Easy Fibre Upgrades for Winter
- Add lentils to soups and casseroles
- Swap white rice for brown, black or wild rice
- Boost your porridge with BARLEYMAX® flakes
- Make veggie-packed stews or curries with legumes as the base
- Roast a tray of root vegetables to serve throughout the week (yum!)
The Bottom Line
This winter, don't just reach for tissues and lozenges - think long-term by supporting your immune system from the inside out. Fibre is one of the most powerful, natural tools we have to build a healthy gut and a resilient immune system.
Start with small swaps, build fibre into every meal, and keep your gut - and your body - thriving through the cold season.
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