Brenda Khan
Fibre is an essential part of a healthy, balanced diet and most people need to consume more of it. Dietary fibre is found in the indigestible parts of cereals, fruits, and vegetables. It is crucial for maintaining a healthy gut and reducing the risk of chronic illnesses. Fibre helps to keep you full for longer and prevents constipation. It also helps to reduce the risk of heart disease, stroke, type 2 diabetes, and some cancers.
| Characteristics | Values |
|---|---|
| Definition | Dietary fibre is the indigestible part of plant foods. |
| Food Sources | Vegetables, fruits, whole grains, legumes, starchy foods, pulses, nuts, and oats. |
| Benefits | Protects against weight gain, prevents constipation, enhances gut health, reduces risk of heart disease, lowers cholesterol, regulates blood sugar, and lowers risk of type 2 diabetes. |
| Recommended Intake | Government guidelines recommend a dietary fibre intake of 30g per day for adults. |
| Nutritional Labels | Pre-packaged foods often have a nutrition label indicating the amount of dietary fibre. |
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What You'll Learn
- Fibre sources: fruits, vegetables, whole grains, legumes, pulses, nuts, etc
- Fibre types: soluble and insoluble fibre
- Fibre's health benefits: lower risk of heart disease, type 2 diabetes, cancer, etc
- Fibre and weight management: fibre keeps you full for longer
- Fibre in packaged foods: check nutrition labels for fibre content
Fibre sources: fruits, vegetables, whole grains, legumes, pulses, nuts, etc
Fibre is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It is essential to get fibre from a variety of sources to maintain a healthy balanced diet. The recommended amount of fibre for adults is 30g per day, but most only consume 20g.
Fruits are an excellent source of fibre, as well as vitamins and other nutrients. Some fruits that are rich in fibre include strawberries, pears, apples, raspberries, bananas, avocado, and dried fruit. However, it is important to note that dried fruit can increase the risk of tooth decay.
Vegetables are another good source of fibre. Carrots, beets, broccoli, artichokes, sweet potatoes, and Brussels sprouts are all vegetables that contain a good amount of dietary fibre.
Whole grains, such as bulgur wheat, brown rice, whole-wheat pasta, and quinoa, are also rich in fibre. Legumes, which include beans, peas, and lentils, are another excellent source of fibre and can be added to stews, curries, and salads.
Nuts and seeds are also fibre-rich foods. Almonds, chia seeds, and pumpkin seeds are examples of nuts and seeds that can be added to salads or eaten as a snack.
It is important to increase fibre intake gradually to prevent gas and bloating, and drinking plenty of water can help fibre move through the digestive system without causing stomach distress.
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Fibre types: soluble and insoluble fibre
Fibre is an essential part of a healthy diet and offers many health benefits. There are two types of fibre: soluble and insoluble. Both are beneficial and necessary in our daily diets. Most plant foods contain a mixture of both.
Soluble Fibre
Soluble fibre absorbs water and forms a gel-like substance in the digestive system. It helps to bulk out stools, slowing down the rate of digestion and extending the time a person feels full. This, in turn, helps maintain lower blood sugar levels and prevents a rapid rise in blood insulin levels, which have been linked to obesity and an increased risk of diabetes. Soluble fibre may also help lower cholesterol levels. It includes pectins, gums and mucilage, which are found mainly in plant cells. Oats, fruits and nuts are all good sources of soluble fibre.
Insoluble Fibre
Insoluble fibre does not dissolve in water and speeds up the time that food passes through the gut. It adds bulk to stools, helping to prevent constipation and associated problems such as haemorrhoids. Insoluble fibre includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls.
Increasing Fibre Intake
To increase your fibre intake, try to eat a variety of foods, including:
- Higher-fibre breakfast cereals such as plain wholewheat biscuits (e.g. Weetabix) or plain shredded whole grain (e.g. Shredded Wheat), or porridge
- Wholemeal or granary breads, or higher-fibre white bread
- Wholegrains like wholewheat pasta, bulgur wheat or brown rice
- Starchy foods like potatoes with their skins on
- Pulses like beans, lentils or chickpeas
- Vegetables, either as a side dish or added to sauces, stews or curries
- Fresh, dried or canned fruit, or fruit canned in natural juice
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Fibre's health benefits: lower risk of heart disease, type 2 diabetes, cancer, etc
Fibre is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It is an essential component of a balanced diet, offering a range of health benefits, including the reduced risk of several serious illnesses.
There are two types of fibre, soluble and insoluble, and each has unique health benefits and functions in the body. Soluble fibre dissolves in water, forming a gel-like substance in the stomach, which slows digestion. This helps control blood sugar and cholesterol levels. Soluble fibre is found in foods such as apples, oats, black beans, and avocados. On the other hand, insoluble fibre does not dissolve in water and aids in increasing insulin sensitivity and maintaining bowel health. Whole wheat flour, nuts, seeds, and the skins of many fruits and vegetables are good sources of insoluble fibre.
The inclusion of fibre in the diet can help prevent or manage diabetes. Fibre helps control blood sugar levels, which is especially beneficial for people with diabetes or prediabetes. It also aids in weight management, which is crucial for diabetes control. Additionally, fibre can lower the risk of heart disease, a common complication of diabetes, and certain types of cancer.
It is important to note that a sudden increase in fibre intake can cause digestive discomfort, so it is recommended to gradually increase fibre in your diet and ensure adequate water intake to help with digestion. According to the Dietary Guidelines for Americans, 2020–2025, adults should aim for 22 to 34 grams of fibre each day, depending on their age and sex.
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Fibre and weight management: fibre keeps you full for longer
Fibre is an essential part of a healthy, balanced diet. It is found in the indigestible parts of cereals, fruits, and vegetables. Fibre keeps the digestive system healthy and reduces the risk of chronic health conditions. It is important to get fibre from a variety of sources, as eating too much of one type of food may not provide a balanced diet.
Fibre and weight management are closely related. High-fibre foods tend to have a lower energy density, meaning they provide fewer calories per gram of food. As a result, a person on a high-fibre diet can eat the same amount of food but with fewer calories. Fibre also delays the absorption of sugars from the intestines, helping to maintain lower blood sugar levels and preventing a rapid rise in blood insulin levels, which is linked to obesity and an increased risk of diabetes.
Soluble fibre forms a gel that slows down the emptying of the stomach and the transit time of food through the digestive system. This means that a person feels full for longer. Insoluble fibre, on the other hand, does not dissolve in water and adds bulk to the stool, preventing constipation.
To increase fibre intake, one can choose high-fibre breakfast cereals such as plain wholewheat biscuits or plain shredded whole grain. Go for wholemeal or granary breads, or higher-fibre white bread. Include wholegrains like wholewheat pasta, bulgur wheat, or brown rice. Add pulses like beans, lentils, or chickpeas to stews, curries, and salads. Have plenty of vegetables with meals, either as a side dish or added to sauces. Fresh or dried fruit, or fruit canned in natural juice, are also good sources of fibre.
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Fibre in packaged foods: check nutrition labels for fibre content
Fibre is an essential part of a healthy, balanced diet. It is crucial for keeping the gut healthy and reducing the risk of chronic health conditions. Fibre is found in the indigestible parts of cereals, fruits, and vegetables. It is mainly a carbohydrate.
Most pre-packaged foods have a nutrition label on the side or back of the packaging, which can include a guide to how much dietary fibre the food contains. Checking nutrition labels is a great way to ensure you are consuming enough fibre.
Fibre is important for several reasons. Firstly, it helps manage weight. High-fibre foods tend to have a lower energy density, meaning they provide fewer calories per gram of food. These foods are often bulky and filling, making people feel fuller for longer. Fibre also delays the absorption of sugars from the intestines, helping to maintain lower blood sugar levels and prevent spikes in blood insulin levels, which have been linked to obesity and an increased risk of diabetes.
Additionally, fibre is beneficial for gut health. It increases the bulk of stool, promotes regular bowel movements, and reduces the time waste spends in the intestines. Fibre can help prevent constipation and associated problems such as haemorrhoids.
Furthermore, fibre has been linked to a reduced risk of certain health conditions. Studies have shown that a high-fibre diet may protect against cardiovascular disease, lower the risk of colorectal cancer, and reduce blood pressure. Fibre also helps to lower cholesterol levels, which is a major risk factor for heart conditions.
It is important to note that there are two types of fibre – soluble and insoluble. Both are beneficial and necessary in our daily diets. Soluble fibre absorbs water and forms a gel-like substance in the digestive system, slowing down digestion. Insoluble fibre, on the other hand, does not absorb water and speeds up the transit time of food through the gut.
To increase your fibre intake, choose higher-fibre options such as wholewheat biscuits, plain shredded whole grain, porridge, wholemeal bread, wholegrain pasta, brown rice, and potatoes with their skins on. Include plenty of fruits and vegetables, as well as pulses like beans, lentils, and chickpeas. Nuts are also a good source of fibre but should be consumed in moderation due to their high-fat content.
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Frequently asked questions
Dietary fibre is the indigestible part of plant foods, found in the form of soluble and insoluble fibre. Fibre is mainly a carbohydrate.
Fibre is essential for maintaining a healthy gut and reducing the risk of chronic health conditions. Fibre can also help manage weight, prevent constipation, and lower cholesterol.
Fibre is found in fruits, vegetables, whole grains, legumes, nuts, and starchy foods.
Government guidelines recommend a dietary fibre intake of 30g per day for adults. However, most adults only consume around 20g. Children aged 11 to 18 should also increase their fibre intake, which currently averages about 16g per day.
To increase your fibre intake, opt for high-fibre breakfast cereals like plain wholewheat biscuits or plain shredded whole grain. Choose wholemeal bread, wholegrain pasta, bulgur wheat, or brown rice. Include potatoes with their skins on, such as baked potatoes or boiled new potatoes. Add pulses like beans, lentils, or chickpeas to your meals and aim for a variety of fibre sources for a balanced diet.
