Benefits of Fibre (Fiber)

Unveiling the Incredible Benefits of a High-Fibre Diet


There are many benefits of fibre, such as:

  • Helping you feel fuller for longer
  • Helping to lower cholesterol
  • Helping to lower the risk of developing a number of chronic diseases, including heart disease, certain cancers and diabetes.
  • Keeping things moving through our GI tract
  • Helping to boost our overall gut health

Types of fibre

There are two types of fibre: soluble fibre and insoluble fibre. They are present in all plant foods. Some plant foods contain one type of fibre, and some contain both.

Soluble fibre

Soluble fibre dissolves in water, binds to fatty substances (like cholesterol), and promotes excretion. One of the benefits of fibre, especially soluble fibre, is that it may help to reduce cholesterol levels.

Fibre foods

Soluble fibre is found in foods such as apples, bananas, oranges, blueberries, oats, dried beans, peas, nuts, barley, chia seeds, flax seeds, tomatoes, carrots and artichokes.

Insoluble fibre

Insoluble fibre, known as' roughage', doesn't dissolve in water. Instead, it retains water as it moves waste through the gastrointestinal (GI) tract. When insoluble fibre retains water, it forms the bulk and softness of our stool, promoting regularity. This helps prevent constipation, and fibre diets are associated with a lower risk of colon cancer.

Insoluble fibre is found in foods such as fruits, dark green leafy vegetables, root vegetables, nuts and seeds.

Daily fibre intake

Many health organisations worldwide recommend a diet containing 25 to 35 grams of fibre per day for adults. However, the ideal fibre intake seems closer to 35 grams per day for a healthy adult for optimum health.

The best way to increase your fibre intake is to do it over a few weeks slowly so you don’t get any GI discomfort like bloating, diarrhoea or gas. Also, some people won’t do as well with a higher amount of fibre, especially those with inflammatory bowel disease (IBD) or colitis, as they may feel better with less fibre.

Tips for an adequate fibre intake

Breakfast

Start your day with a high-fibre breakfast. Try whole-grain cereals, muesli, porridge and cooked oats. You can also put fresh fruit on top. Another option would be a fruit and vegetable shake or smoothie.

Eat more vegetables

Try and eat around five servings a day of dark green leafy and root vegetables such as spinach, rocket (arugula), cabbage, broccoli, carrots, watercress and sweet potatoes, to name a few. You can eat them raw or lightly cooked. 

Fruit

Eat fruit as a snack in between meals, like apples, bananas, pears and berries.

Choose whole grains

Opt for whole-grain bread, pasta, rice, and cereals instead of refined grains. Whole grains contain more fibre and nutrients compared to their refined counterparts.

Fruits and vegetables

Include legumes in your diet

Legumes like beans, lentils, and chickpeas are rich in fibre and protein. Add them to soups, salads, or main dishes to boost your fibre intake.

Some people need to eat small amounts of beans at a time for their bodies to get used to them. Beans pass very slowly through our digestive tracts because we do not have the particular enzymes to break down the complex carbohydrates in beans. So they end up just sitting in our digestive tract, fermenting and producing unwanted side effects. Proper soaking of beans with sodium bicarbonate (baking soda) can significantly reduce their complex carbohydrate content so that you can experience fewer unwanted side effects.

To soak beans, rinse them and place them in a bowl containing a four-part water ratio to one part beans and add about 1/4 to 1/2 teaspoon of baking soda (depending on the amount soaked). We like to soak ours for at least 12 to 24 hours at room temperature. After soaking, discard the water, and they are ready to be cooked.

Eat berries

Berries are also fibre-rich and contain plenty of antioxidants, and taste great! The other great thing about berries is that they fill you up with fewer calories.

Snack on dried fruit, nuts and seeds

Dried fruit, nuts and seeds make a great snack and have plenty of fibre. Almonds, walnuts, chia seeds, and flaxseeds are all high in fibre. Snack on them or sprinkle them on top of yogurt, oatmeal, or salads. Dried fruit and raw nuts (activated if possible) are some of my favourite snacks. 

Eat the skin

Leave the skin on fruits and vegetables like apples, pears, and potatoes when possible. The skin contains a significant amount of fibre.

Drink plenty of water

Fibre absorbs water and helps maintain regular bowel movements. Make sure to drink enough water throughout the day to support the movement of fibre through your digestive system.

Gradually increase fibre intake

If you're not used to consuming a lot of fibre, gradually increase your intake to avoid digestive discomfort. Start by adding small amounts and gradually increase over time.

Read food labels

Check the nutrition labels on packaged foods to identify high-fibre options. Look for products with at least 3 grams of fibre per serving.

Psyllium husk

Psyllium husk is the covering of seeds grown on the plant Plantago. It is an excellent source of soluble fibre.  

The husks are used whole in their natural state, dried or powder. I use the dried husks. You can buy Psyllium husk at most supermarkets in the health food section or health food stores.

Some people like to add bran to their breakfast cereal, which is a good source of fibre. Oat bran provides approximately 5 grams of fibre for every 100 grams. Psyllium husks provide approximately 70 grams of fibre for every 100 grams.

You can sprinkle about a tablespoon of psyllium husk on your cereal each day. Because of its high fibre, start with ½ a tablespoon mixed in with your breakfast cereal about three to four times a week and adjust it from there. It doesn't have much taste, so it won't alter the taste of your breakfast cereal. You could also mix it in your favourite shake or smoothie.

Remember to drink water with psyllium husk because it likes to soak up a significant amount of water.

Consider a fibre supplement

If you eat a diet that consists of a variety of unprocessed whole foods, you shouldn't have a problem getting an adequate fibre intake. If you struggle to meet your fibre needs through diet alone, you can consider taking a fibre supplement. However, it's always best to prioritise whole foods as the main source of fibre. 


For more information on carbohydrates, click to view an article from Precision Nutrition - All about fiber.


References: 

Precision Nutrition