What is Fibre?

Published on 18 August 2024 at 18:53

What Is In This Article:

  • What Is Fibre & The Types
  • The Benefits of Dietary Fibre
  • Recommended Intake
  • How To Increase Fibre Intake

What Is Fibre & The types

Fiber is an essential part of a healthy diet, known for its various health benefits and its role in digestive health. It’s a type of carbohydrate that the body can’t digest, which means it passes through the digestive system relatively intact, providing several important functions.

Types of Fiber

  1. Soluble Fiber

    • Function: Dissolves in water to form a gel-like substance. It helps lower cholesterol and stabilize blood sugar levels.
    • Sources: Oats, fruits, vegetables, beans, and lentils.

  2. Insoluble Fiber

    • Function: Does not dissolve in water, helping to add bulk to stool and promote regular bowel movements. It’s key for preventing constipation.
    • Sources: Whole grains, nuts, seeds, and vegetables like carrots and celery.

The Benefits of Dietary Fibre

  • Digestive Health
    • Promotes Regularity: Fiber adds bulk to stool and helps food move smoothly through the digestive tract, reducing the risk of constipation.
    • Prevents Digestive Disorders: A high-fiber diet is associated with a lower risk of developing digestive conditions like diverticulitis and irritable bowel syndrome (IBS).

  • Heart Health

    • Lowers Cholesterol: Soluble fiber can help reduce levels of LDL (bad) cholesterol, contributing to better heart health.
    • Reduces Blood Pressure: A fiber-rich diet is linked to lower blood pressure, which can help reduce the risk of heart disease.

  • Blood Sugar Control

    • Stabilizes Blood Sugar Levels: Fiber, especially soluble fiber, slows the absorption of sugar, helping to control blood sugar levels and reduce the risk of type 2 diabetes.

  • Weight Management

    • Increases Fullness: Fiber-rich foods tend to be more filling, helping to control appetite and reduce overall calorie intake, which supports weight management.

  • Supports Healthy Gut Bacteria

    • Promotes Gut Health: Fiber acts as a prebiotic, feeding the beneficial bacteria in the gut, which supports overall digestive health and boosts the immune system.

Recommended Intake

The recommended daily intake is about 25 grams for women and 38 grams for men, though many people do not meet this requirement, as they do understand the benefits of this carbohydrate.

How To increase Fibre Intake

 

  • Incorporate Whole Grains: Choose whole-grain bread, pasta, and cereals over refined grains.
  • Eat More Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at each meal.
  • Add Legumes and Nuts: Include beans, lentils, and nuts in your diet regularly.