Leena Watts
Dietary fibre is a non-digestible carbohydrate found in plant foods. It is essential for digestive health and has been linked to a reduced risk of heart disease, stroke, type 2 diabetes, and bowel cancer. The recommended daily fibre intake for adults is 25-30 grams, but most adults only consume around 15-20 grams. To increase fibre intake, it is recommended to consume a variety of whole fruits, vegetables, and grains. Soluble fibre, found in oats, beans, and some fruits and vegetables, can lower cholesterol and reduce blood sugar spikes after meals. Insoluble fibre, found in whole grains, fruits with edible peels, and vegetables, promotes healthy bowel movements. Fibre supplements are also available but should not replace high-fibre foods.
| Characteristics | Values |
|---|---|
| Recommended daily intake | 25-30 grams |
| Average daily intake | 15-20 grams |
| Sources | Whole grains, fruits, vegetables, legumes, beans, lentils, peas, barley, oats, oat bran, brown rice, whole-wheat bread, pasta, crackers, bulgur wheat, stone-ground cornmeal, cereals, bran, buckwheat, potatoes with skin, nuts |
| Health benefits | Improved digestive health, reduced risk of heart disease, stroke, type 2 diabetes, bowel cancer, and chronic disease, lower cholesterol levels, reduced blood sugar surges, weight loss |
| Drawbacks | Flatulence, stomach discomfort |
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What You'll Learn
- Soluble fibre sources: oats, beans, fruits and vegetables
- Insoluble fibre sources: whole grains, cereals, fruits and vegetables
- Fibre supplements: psyllium, methylcellulose, and glucomannan
- Health benefits: improved digestive health, reduced cholesterol, and lower risk of chronic disease
- Potential side effects: flatulence, stomach discomfort, and constipation
Soluble fibre sources: oats, beans, fruits and vegetables
Soluble fibre is an essential nutrient for boosting heart and gut health. Oats, beans, fruits, and vegetables are all excellent sources of soluble fibre.
Oats
Oats are a whole-grain cereal grown primarily in North America and Europe. They are a good source of soluble fibre, particularly beta-glucan, which makes up 2.3–8.5% of raw, whole oats. Beta-glucan is unique among fibres as it forms a gel-like solution at low concentrations. It is also believed to lower cholesterol and blood sugar levels, as well as increase bile acid production. Whole oats pack almost 11% fibre, while porridge contains 1.7%. Oats are also a good source of protein, vitamins, minerals, and antioxidants.
Beans
Beans are a versatile and popular source of fibre. Pinto beans, for example, are a staple in the US and can be eaten whole, mashed, or refried. They are also a great source of calcium and iron. Black beans are another option and contain good amounts of iron, magnesium, and plant-based protein. Mung beans are a good source of potassium, magnesium, and vitamin B-6, while Adzuki beans are used in Japanese cuisine to make red bean paste. Baked beans are another readily available option that are rich in fibre and protein.
Fruits
Avocados are a fruit that is full of healthy monounsaturated fats, which are beneficial to heart health and are commonly used in salads and dips.
Vegetables
Vegetables are a great source of dietary fibre. Artichokes, for example, are high in fibre, as well as vitamins C and K, calcium, and folate. Broccoli is another vegetable high in fibre, as well as vitamins C and A, and antioxidant polyphenols. Other vegetables high in fibre include parsnips, winter squash, and potatoes.
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Insoluble fibre sources: whole grains, cereals, fruits and vegetables
Insoluble fibre is the type of fibre that helps prevent constipation, cleans out the gastrointestinal tract, and even protects against serious problems like colorectal cancer. It is found in many whole grains, cereals, fruits, and vegetables.
Whole grains are a great source of insoluble fibre. This includes wheat bran, barley, quinoa, sorghum, millet, amaranth, oatmeal, rye, and corn bran. Fibre One Original Bran breakfast cereal is a popular option that contains whole grains and provides 65% of your daily value of fibre per serving.
When it comes to cereals, it is important to choose those that are made with whole grains, as refined grains have been stripped of their natural fibre content. Look for cereals that list whole grains, wheat bran, or corn bran as the first ingredient. You can also add fibre to your cereal by sprinkling on nuts and seeds, which are also good sources of insoluble fibre.
Fruits and vegetables are also excellent sources of insoluble fibre. Dark, leafy greens, such as spinach and lettuce, are particularly fibre-rich, with one cup of cooked spinach providing about six grams of fibre, five grams of which are insoluble. Other vegetables high in insoluble fibre include potatoes, legumes (such as beans, lentils, and peas), and nuts and seeds. Fruit with skin, such as berries, is also a good source of insoluble fibre.
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Fibre supplements: psyllium, methylcellulose, and glucomannan
Fibre supplements are often used to support a healthy digestive system and lower cholesterol. While it is better to get fibre from food sources, supplements can be a useful alternative in some cases.
Psyllium
Psyllium is a fibre supplement derived from the shrub-like herb Plantago ovata. It contains a combination of soluble and insoluble fibres. The soluble fibre helps increase feelings of fullness and slows digestion, while the insoluble fibre passes through the gut relatively intact, providing bulk and helping to regulate bowel movements. Research has shown that psyllium can ease the symptoms of conditions like chronic idiopathic constipation.
Methylcellulose
Methylcellulose is a compound that is considered a semi-synthetic form of cellulose, an essential structure in plants. It is a soluble fibre commonly found in products like Citrucel with SmartFiber, available in powder or caplet form. It is also used as a thickener and emulsifier in food production. Methylcellulose has been clinically studied for its effects on the digestive system, but there is insufficient evidence to support its recommendation for conditions like chronic constipation.
Glucomannan
Glucomannan is a soluble fibre often found in weight loss supplements, as it has been shown to support healthy weight loss. A 2018 study found that supplementing with glucomannan led to weight reduction and improved blood sugar and blood lipid profiles in overweight individuals. Glucomannan is also believed to support healthy blood sugar levels and cardiovascular health.
It is important to note that while fibre supplements can be beneficial, they should be used with caution. Increasing fibre intake, whether through diet or supplements, should be done gradually to avoid digestive issues. Additionally, it is important to increase water intake when taking fibre supplements to avoid constipation.
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Health benefits: improved digestive health, reduced cholesterol, and lower risk of chronic disease
Fiber is a good carbohydrate, or roughage, found in plant foods. There are two types of fiber: soluble and insoluble. Soluble fiber, found in foods like oatmeal, beans, lentils, and fruits, slows digestion and helps to keep blood sugar levels stable. It also lowers cholesterol by preventing the absorption of fats in the intestines. On the other hand, insoluble fiber, helps to keep stools soft and regular, promoting healthy bowel movements.
The recommended daily intake of fiber is at least 25 grams, according to the American Heart Association and the FDA. However, most Americans do not consume enough fiber, often due to a concern about consuming too many carbohydrates. It is important to note that not all carbohydrates are the same, and it is relatively easy to meet the recommended fiber intake by consuming the right types of carbs.
A research study published in The Lancet analyzed data from over 4,600 individuals and found a strong correlation between higher fiber intake and improved health outcomes. The study reported that consuming at least 25 grams of fiber per day was associated with lower weight, blood pressure, blood sugar, and cholesterol levels. Additionally, a higher fiber intake was linked to a reduced risk of developing or dying from chronic diseases such as diabetes, heart disease, strokes, and certain types of cancer, including breast and colon cancer.
The health benefits of fiber are clear, and increasing your fiber intake can have a significant positive impact on your overall health and well-being. It is always a good idea to focus on getting your fiber from food sources rather than supplements, as the body is designed to absorb nutrients from natural sources.
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Potential side effects: flatulence, stomach discomfort, and constipation
While fiber is an essential part of a healthy diet, excessive amounts can lead to gastrointestinal discomfort, including flatulence, stomach discomfort, and constipation. These side effects are more likely to occur when consuming more than the recommended daily intake of 14 grams of fiber per 1000 calories, especially if fluid intake is inadequate.
The discomfort from excessive fiber intake will usually subside as the body eliminates the fibrous foods. In the meantime, individuals can find relief by reducing their fiber intake to recommended levels, increasing water consumption, and engaging in more physical activity. Consulting a healthcare professional is also advisable for guidance and treatment.
Fiber, being the indigestible part of plants and carbohydrates, can cause flatulence when consumed in excess. This is because fiber promotes fermentation and gas formation in the digestive system. Additionally, fiber adds bulk to bowel movements, which can contribute to feelings of fullness and stomach discomfort.
Constipation can result from consuming too much or too little fiber. While increasing fiber intake can often alleviate constipation, in some cases, reducing fiber intake may be recommended. A 2012 study found that individuals experiencing constipation, along with bloating and stomach pain, experienced relief from these symptoms when they decreased their fiber consumption. Therefore, it is essential to consult a healthcare professional to determine the appropriate course of action for managing constipation related to fiber intake.
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Frequently asked questions
Fiber is a non-digestible carbohydrate found in plant foods. It is a material from plant cells that cannot be broken down by enzymes in the human digestive tract.
Fiber has various health benefits. It keeps the digestive system healthy, helps with weight loss, lowers cholesterol levels, and reduces the rise in blood sugar after high-carb meals. It also reduces the risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
Government guidelines recommend a dietary fiber intake of 30 grams per day. However, the average adult in the United States consumes only about 15 grams per day.
Good sources of fiber include whole grains such as whole-wheat bread, pasta, and crackers, brown rice, oats, fruits, vegetables, legumes, and beans.
While fiber supplements are available, it is generally better to obtain fiber from food sources. Supplements can aggravate constipation, especially if not accompanied by increased water intake.
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