Dietary fibre is essentially a carbohydrate which isn't sugar or starch (these are digested in the small intestine.)
Fibre is the plant based polysaccharide and cellulose material that is partially digested and fermented in our large intestines, but not completely broken down.
Fibre has an energy value of about 2kCals/g.
Fibre is resistant to human digestive enzymes and is important for our gut health. We need about 30g a day as adults. Research shows we often do not reach this target.
Research has shown that a diet with adequate fibre can have a whole host of benefits for our health including -
Increasing friendly gut bacteria - which helps with immunity and digestion
Reduces inflammation in the body
Can lower blood pressure and total cholesterol
May regulate blood sugar after eating and aid weight loss
Improves constipation and lowers risks of certain bowel cancers by increasing gut transit time
Can aid weight loss as fibre makes you feel fuller for longer
There are two types of fibre, soluble and insoluble -
Soluble fiber is soft and sticky, absorbs water in the gut and forms a gel. This slows down the digestive transit time and can be good for managing diarrhoea.
Oats and fruit are high in soluble fibre. Health benefits particular to this type, are reduction in total cholesterol and better blood sugar regulation.
Insoluble fibre is otherwise known as roughage and adds bulk and volume to our faeces. Gut transit time is increased as water is repelled and not absorbed. This can be useful in management of constipation. This type of fibre does not affect our blood sugar or trigger insulin responses. Wheat bran and nuts are an excellent source. Health benefits include reducing risks of bowel cancer and obesity.
General sources of fibre -
Fruit, vegetables, pulses, nuts, seeds and wholegrain food.
Some sources highest in fibre are shown below.
Shredded wheat - 24g/100g
Figs - 7/100g
Sesame seeds - 8g/100g
Peas - 6g/100g
Baked beans 7g/150g
Brown bread - 2 slices - 7g
Banana/apple - 1.5g each
When you start to eat more fibre, you should try to drink more water, which will prevent uncomfortable bowel movements.
It is easy to get more fibre in your diet. A good example is a breakfast including porridge oats, almonds and raspberries. This can provide up to 13g of fibre which is more than a third of your recommended daily amount.
Adding a bean salad or skin on baked potato at lunch will double this amount.
Swapping out white bread and pasta for wholewheat varieties is a good idea too.
Remember to look at food labels as they provide information on how much fibre is in a food. This can help you plan your daily menu and get you towards the 30g goal.
Sources of information - The British Dietetic Association www.bda.uk.com
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