Why do we need fibre?
Why do we need dietary fibre?
Fibre comes from plant-based food and passes through your system undigested. Some fibre types dissolve in water, while others do not. Both soluble and insoluble fibre are important for your health.
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Dietary fibre is the part of plant-based food that mostly passes through your digestive system without breaking down or being digested.
​There are 2 different types of fibre - soluble and insoluble. Both are important for health, digestion, and preventing diseases.
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Soluble fibre attracts water and turns to gel during digestion. This slows digestion. Soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fibre supplement. Some types of soluble fibre may help lower risk of heart disease.
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Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines
Most plants contain both soluble and insoluble fibre, but in different amounts. Fibre is an important part of a healthy diet and supports many different body systems.
Benefits of dietary fibre
Dietary fibre is beneficial to our bodies in several ways, which include:
1. Maintaining a healthy weight
Eating more fibre helps you feel full longer, which means you snack less in between meals. High-fibre foods like cereals and legumes are typically low in calories.
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2. Reducing cholesterol levels
Fibre lowers blood cholesterol levels by preventing the body from absorbing it. It reduces LDL cholesterol, also known as "bad cholesterol," which is a major risk factor for heart disease.
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3. Keeping blood sugar levels in check
Increasing fibre in the diet helps to lower blood sugar levels by slowing the absorption of sugar into the body. High fibre foods take longer to digest. This helps maintain consistent blood sugar levels, which is especially beneficial for diabetics.
Better gut health
The importance of fibre in gut health cannot be overstated. Are you struggling with constipation?
It's time you started including more fibre in each meal. It softens and bulks up the stool, speeding up the process of removing it from the body. Dietary fibre generally encourages a healthy gut microbiota.
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Fortunately, boosting fibre intake is relatively easy...
Boost Your Fibre Intake in 6 Simple Ways
You've probably heard of the health benefits associated with consuming fibre. Many food campaigns have emphasised on the role of fibre in gut health and digestion. Studies have linked fibre with lowering cholesterol levels, weight loss, regulating blood sugar levels, and also lowering the risk of developing some types of cancer.
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Most people, however, do not consume enough fibre to make a difference in their overall health. In addition, some foods that are marketed as being high in fibre do not actually contain high fibre. For instance, bran cereals are made with bran, which is the outer coating of wheat. Bran is not as digestible as the rest of wheat, so it does not provide as much fibre as other types of wheat. It is therefore, important to make informed choices when purchasing food items, to deliberately choose food items that are high in fibre and lower in calories.
​6 tips to boost fibre intake
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Eating more fruits and vegetables, especially those with skins. Fibre is mainly found in plant foods, so eating fruits and vegetables will naturally increase your fibre intake. Some of the fruits and vegetables rich in fibre include pears, apples, bananas, oranges, grapefruits, raspberries, blueberries, strawberries, broccoli, spinach, cabbage, carrots, and potatoes.
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Choosing whole grain breads over white breads. Whole grain breads contain the entire grain, including the bran and germ. Bran is the outer layer that contains fibre. White breads are made from flour that has had the bran and germ removed.
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Enjoying a fibre-rich breakfast cereal like oatmeal or bran flakes. Consuming a fibre-rich cereal can help set the stage for a healthy day. It makes you feel fuller longer and may help to keep your blood sugar levels in check the entire day.
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Adding legumes in your diet. Beans, lentils, and peas contain high amounts of fibre. Eating them frequently will increase your fibre intake.
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Eating popcorns instead of chips. Popcorn is a whole grain, and therefore contains more fibre than chips.
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Snacking on nuts. Eating nuts is a great way to increase your fibre intake. They are packed with fibre, which helps with bowel regulation and digestion. You can also add nuts to recipes easily.
Increasing fibre intake isn't as complicated as we may imagine. It is however, important to ensure you spread your fibre intake throughout the day.
For example, a high fibre cereal like oatmeal for breakfast, snacking on apples or almonds, a salad or sandwich for lunch and dinner consisting of vegetables and other high-fibre foods like beans.
For one to reap the health benefits of fibre, recommended daily levels should be met. Know how much fibre you need per day and which foods are excellent sources of dietary fibre, include them frequently into your meals and you will be well on your way to a healthy life.
How much fibre should I be having?
If you build your diet around vegetables, fruits, legumes, whole grains, nuts and seeds, you're probably getting enough fibre.
If you want a goal:
Women should aim for at least 30 to 35 grams of fibre per day.
Men should aim for at least 40 to 45 grams of fibre per day.
Please note: Increasing fibre in the diet should be a gradual process. Some people may experience gas and bloating when they first increase their fibre intake. When you eat enough fibre, you need to consume enough fluids.
Do you want to live a healthier life?
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There's no time like the present to make a few changes to make that happen, and it's easier than you think.
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If you are ready to make the changes, but don't know where to start, or what to change, there is help available to you.
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We have a team of Health and Wellbeing Coaches to support you on your weight loss journey. They will provide support and guidance, without judgement, and help you to become a healthier version of you!
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Contact the team to request support. This is a free service provided by your GP surgery.