The Importance of Dietary Fibre
Dietary fibre, or otherwise known as non-digestible carbohydrate is one of the most talked about nutrients for offering an immensity of health benefits and yet many people are still meeting far less than the recommended intakes. So what really is fibre, and where in our diet can we find it?
First things first, what makes fibre so unique? Well, unlike other carbohydrates, fibre-containing foods are predominantly characterized for being resistant to digestion in the small intestine (organ where the majority of carbohydrates get digested and absorbed for their use within the body) and so, they reach the large intestine or colon pretty much intact. Two different types of fibre exist, namely soluble and insoluble fibre:
Soluble fibre is that which dissolves in water. It can be found in products like porridge oats, nuts, beans, and fruits like apples and berries. This type helps to keep blood sugar levels stable, feed our gut bacteria and has also, shown benefits in lowering cholesterol.
Insoluble fibre does not dissolve in water. Foods containing insoluble fibre include wholegrains, such as brown rice and bread, wheat, carrots and cucumbers. This type of fibre, helps moving food through your digestive tract and adding on bulk to your stools thereby, preventing and improving constipation.
-Why do we need fibre and what are its health benefits?-
The popularity around fibre consumption has been increasing over the years as a result of the high interest amongst researchers and nutrition professionals. Studies have shown associations between fibre intake and reductions in the risk of life threatening conditions like, heart disease(1) and type 2 diabetes(2). Also, a high consumption of fibre has been found to be inversely associated with the concentration of C-reactive protein, a well-documented marker of inflammation and predictor of cardiovascular disease(3).
Aside from protecting against serious health conditions, fibre has been recurrently recommended for being effective at relieving and protecting against common intestinal issues like, constipation. Not to mention, fibre helps to keep our blood glucose (sugar) in balance thereby, reducing the risk of cravings and preventing periods of extreme hunger.
-How much fibre do we need?-
The latest guidelines published in 2015, recommend that adults over 17 years of age consume a minimum of 30g of fibre a day. However, statistics show that on average, people consume nearly half the recommended intake, that is, as little as 18g of fibre day. The fibre intake recommendations for younger people are:
Years 2-5 15g/day
Years 5-11 20g/day
Years 11-16 25g/day
-Tips to increase fibre intake-
Avoid juicing and fruit juices and instead eat whole fruits (where possible, don’t ditch the skin, there’s so much fibre in it!)
Start including wholegrain versions such as brown bread, rice and wholegrain pasta, and so reducing the consumption of their white varieties
Choose nuts and seeds as a midday snack
Buy wholegrain cereals to have for breakfast such as oats and Weetabix
Incorporate beans and pulses for your evening meal, try lentil Bolognese or a black bean chili next time!
Try carrots, cucumbers or red peppers dipped in hummus as a high-fibre, high-protein snack
References
1.Wu Y, Qian Y, Pan Y, Li P, Yang J, Ye X and Xu G (2015) 'Association between dietary fiber intake and risk of coronary heart disease: A meta-analysis', Clinical Nutrition, 34(4), pp. 603-611.
2.Wang P-Y, Fang J-C, Gao Z-H, Zhang C and Xie S-Y (2016) 'Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis', Journal of Diabetes Investigation, 7(1), pp. 56-69.
3.Ajani UA, Ford ES and Mokdad AH (2004) 'Dietary Fiber and C-Reactive Protein: Findings from National Health and Nutrition Examination Survey Data', The Journal of Nutrition, 134(5), pp. 1181-1185.