The average person in the UK is consuming approximately half to two thirds of the recommended intake for fibre. This can potentially lead to constipation, IBS and even heart disease and bowel cancer. So, let’s run through how much we should be eating and how to include these into our diet.
Introduction into fibre:
Fibre is a non-digestible carbohydrate found in food. It is not affected (digested) by the body in the same way as other foods, only a small amount is metabolised in the stomach and intestine- and the rest is passed through the GI tract to make up part of the stool.
Fibre can be split into two types:
Soluble Fibre: retains water and slows digestion by turning into a gel like substance, found in oat bran, nuts, seeds and more. Some kinds can help lower the risk of heart disease.
Insoluble Fibre: found in foods like wheat bran, veg and grains. This fibre adds bulk to stool aiding food to pass easier through the digestive process. So it can be of benefit to those who struggle with constipation or irregular stools.
Both types are equally important to consume.
| Benefits of Fibre: Promotes Digestive Health: Fibre adds bulk to the stool, aiding regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, aiding the growth of beneficial bacteria. Enhances Satiety: High-fibre foods tend to be more filling, keeping you satisfied for longer and therefore can potentially reduce overeating. This can be beneficial for weight management. Manages Blood Sugar Levels: Fibre slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. This helps regulate energy levels and can be particularly beneficial for individuals with diabetes or those at risk of developing it. Supports Heart Health: Certain types of fibre, such as soluble fibre, have been shown to help lower LDL cholesterol levels. (LDL is considered the bad type of cholesterol). This can reduce the risk of heart disease and promote cardiovascular health. |
| Dietary Sources of Fibre: The RDA for fibre is 30g grams for women and 38g for men. Per 100g: Pears- 3.1g Strawberries- 2g Avocado- 6.7g Oats- 10.1g Apples- 2.4g Raspberries- 6.5g Lentils- 10.7g Split peas- 8.3g Chickpeas- 7g Almonds- 13.3g Chia seeds- 34.4g Some Tips on how to increase fibre: Choose a high fibre cereal “whole grain”, “bran”, or fibre”- add some berries! Switch to whole grains and brown rice Try adding some legumes to your regular dishes! Chickpeas into a curry? Kidney beans into a lasagne? Keep up your 5 a day! |