Madeleine Hull
Fibre is an essential part of a healthy, balanced diet. Found in the indigestible parts of cereals, fruits and vegetables, fibre keeps the digestive system healthy. A high-fibre diet can reduce the risk of developing various conditions, including heart disease, diabetes, diverticulitis, constipation, and some cancers, such as bowel cancer. Fibre can be found in wholegrain cereals, fruits, vegetables, pulses, and starchy carbohydrates. It is recommended that adults consume 25 to 30 grams of fibre per day, but many adults do not meet this target. Increasing your fibre intake can be as simple as choosing wholegrain bread instead of white bread, adding an extra vegetable to your evening meal, or snacking on fruit and nuts.
Why should you increase fibre in your diet?
| Characteristics | Values |
|---|---|
| Reduces the risk of | Heart disease, diabetes, diverticular disease, constipation, irritable bowel syndrome (IBS), diverticulitis, colon cancer and breast cancer |
| Keeps | The digestive system healthy |
| Decreases | Bowel transit time, blood cholesterol levels |
| Increases | Stool bulk |
| Dilutes | Carcinogens in the diet |
| Leads to | Production of protective short-chain fatty acids |
| Reduces | Complications linked to diverticular disease |
| Provides | Micronutrients |
| Decreases the risk | of Developing long-term conditions |
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What You'll Learn
Fibre keeps the digestive system healthy
Fibre is an essential part of a healthy diet, and most people do not eat enough of it. Fibre is found in the indigestible parts of cereals, fruits, and vegetables. It is mainly a carbohydrate and is known as 'bulk' or 'roughage'. Fibre is important for keeping the digestive system healthy and can help prevent constipation, irritable bowel syndrome (IBS), diverticulitis, heart disease, and some cancers.
Fibre is particularly important for older people as the digestive system slows down with age. A high-fibre diet can reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and some cancers, such as bowel cancer. Fibre may also help to lower cholesterol levels. It does this by increasing stool bulk, diluting potential carcinogens in food, and reducing the time that the colon is exposed to them.
Fibre-rich foods include wholegrain cereals, fruits, and vegetables. Wholegrain bread, wholegrain breakfast cereals such as porridge or bran flakes, and wholegrain starchy carbohydrates such as brown rice or wholewheat pasta are all good sources of fibre. It is important to eat a variety of fibre-containing foods to ensure a healthy balanced diet. Beans, lentils, and chickpeas are also excellent sources of fibre and can be added to stews, curries, and salads.
It is important to note that increasing fibre intake should be done slowly to avoid abdominal pain and increased flatulence. Additionally, drinking plenty of water is crucial when consuming a high-fibre diet, as fluid helps move fibre through the digestive system and prevents constipation.
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Fibre can help prevent constipation
Fibre is an essential part of a healthy, balanced diet. It is found in the indigestible parts of cereals, fruits, and vegetables. Fibre is mainly a carbohydrate. The main role of fibre is to keep the digestive system healthy.
Fibre also helps to prevent constipation by increasing stool bulk. This dilutes possible carcinogens present in the diet and decreases transit time through the colon. A high-fibre diet can also help to reduce the risk of developing other conditions, including heart disease, diabetes, diverticulitis, and some cancers, including bowel cancer.
There are many ways to increase your fibre intake. It is important to include a variety of fibre-containing foods in your diet, such as wholegrain cereals, fruits, and vegetables. You can also choose wholegrain varieties of carbohydrates, such as wholemeal pasta, wholegrain bread, and brown rice, instead of white bread, pasta, and rice. Additionally, you can add beans, lentils, or chickpeas to stews, curries, and salads.
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Fibre may reduce the risk of certain cancers
Fibre also helps reduce the risk of colorectal cancer in four ways. Firstly, it binds carcinogens to the stool and expels them from the body. Secondly, good bacteria in the colon convert fibre into short-chain fatty acids, which reduce the ability of cells in the intestine to become cancerous. Thirdly, by helping us feel fuller for longer, fibre plays a key role in maintaining a healthy weight. Finally, fibre helps to reduce insulin resistance by reducing the absorption of carbohydrates into the blood, thereby reducing the risk of diabetes and some cancers.
In addition to colorectal cancer, a high-fibre diet can also help to lower the risk of other types of cancer. For example, the American Institute for Cancer Research states that plant-based foods high in dietary fibre may reduce your overall cancer risk. This is because high-fibre foods can help reduce your overall calorie intake and maintain a healthy weight, which is crucial in reducing the risk of cancer and other diseases.
To increase your fibre intake, choose wholegrain bread instead of white bread, and opt for wholegrain breakfast cereals such as porridge, no-added-sugar muesli, or bran flakes. Include at least one portion of fruit or vegetables at every meal, and add plenty of salad to your sandwiches. For an evening meal, try wholegrain or high-fibre starchy carbohydrates such as potatoes with their skins on, wholewheat pasta, brown rice, or bulgur wheat.
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Fibre can be found in a variety of foods
Fibre can be found in many foods, including fruits, vegetables, pulses, nuts, seeds, and grains. Some high-fibre fruits include avocados, pears, and dried fruits. Vegetables that are rich in fibre include broccoli, Brussels sprouts, and artichokes. Pulses such as beans, lentils, and chickpeas are also excellent sources of fibre. Nuts like almonds provide a good amount of fibre, and so do seeds, including chia seeds. When it comes to grains, opt for whole grains such as wholewheat pasta, brown rice, bulgur wheat, and whole-grain bread.
You can easily incorporate these fibre-rich foods into your diet by choosing higher-fibre breakfast cereals like plain wholewheat biscuits, plain shredded whole grain, or porridge. Wholegrain or high-fibre starchy carbohydrates, such as potatoes with their skins on, are also excellent sources of fibre. Adding pulses, beans, or lentils to stews, curries, or salads is another great way to boost your fibre intake. Don't forget to include plenty of fresh or dried fruit, and vegetables with your meals, and choose wholemeal or granary breads over white bread.
It's important to note that the amount of fibre in a food can vary depending on its preparation and how much you consume. Checking nutrition labels on pre-packaged foods can help guide your choices. By including a variety of these fibre-rich foods in your diet, you can ensure you're getting the recommended daily intake and enjoying the associated health benefits.
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Fibre can be increased slowly to avoid discomfort
Fibre is an essential part of a healthy diet, offering protection against several diseases and conditions. A high-fibre diet can reduce the risk of heart disease, diabetes, diverticular disease, constipation, and some cancers, including bowel cancer. Fibre is also important for lowering cholesterol.
Fibre is found in the indigestible parts of cereals, fruits, and vegetables. It is mainly a carbohydrate. The main role of fibre is to keep the digestive system healthy. However, a sudden switch from a low-fibre to a high-fibre diet may lead to abdominal pain and increased flatulence. Fibre can contribute to constipation unless you drink enough water, as fibre needs fluid to move through the digestive system.
Some high-fibre foods include wholegrain bread, wholegrain breakfast cereals such as porridge, no-added-sugar muesli, or bran flakes, wholegrain pasta, brown rice, and potatoes with their skins on. Pulses like beans, lentils, or chickpeas are also a good source of fibre, as are fruits and vegetables.
It is also important to note that very high-fibre diets (more than 40g daily) are linked to decreased absorption of some important minerals, such as iron, zinc, and calcium. This could result in an increased risk of developing deficiencies of these minerals. Therefore, it is important to increase fibre intake slowly and consult a healthcare professional if you have any concerns.
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Frequently asked questions
Fibre is important for the health of the digestive system and for lowering cholesterol. A high-fibre diet is linked to a reduced risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation, and some cancers.
Fibre is found in wholegrain cereals, fruits, and vegetables. Some examples of high-fibre foods include:
- Wholegrain bread
- Porridge
- Beans
- Lentils
- Brown rice
- Avocado
- Nuts
- Dried fruit
Many experts recommend a total dietary fibre intake of 25 to 30 grams per day, with about one-fourth of that coming from soluble fibre (6 to 8 grams per day). However, it is important to increase fibre intake slowly and ensure adequate fluid intake to avoid any negative outcomes such as abdominal pain and constipation.
