Fibre is critical to our health. The British Dietetic Association recommends consuming 30 grams daily, yet 75% of women and 68% of men consume less than the recommended amount

What is Fibre?

Fibre is a carbohydrate. But unlike starch and sugar, it is neither digested nor absorbed by the body, meaning it has no nutritional value. And yet, it plays an essential role in digestion and overall health. Fibre also ensures the bacteria in our gut are properly fed

There are two major types of fibre:

Soluble fibre: This type of fibre dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fibre is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium

Insoluble fibre: This type of fibre promotes the movement of material through your digestive system and increases stool bulk, so it can benefit those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre

The vast majority of fibre-rich foods contain both soluble and insoluble fibre, both of which offer different benefits. For example, the flesh of fruits and vegetables is especially high in soluble fibre, but their skins and peels mostly contain insoluble fibre

Fibre: the indispensable health ally

A high-fibre diet:

• Normalises bowel movements: Dietary fibre increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fibre may help to solidify the stool because it absorbs water and adds bulk to your stool
• Helps maintain bowel health: A high-fibre diet may lower your risk of developing haemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fibre diet likely lowers the risk of colorectal cancer. Some fibre is fermented in the colon. Researchers are looking at how this may play a role in preventing colon diseases
• Lowers cholesterol levels: Soluble fibre found in beans, oats, flaxseed, and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad” cholesterol levels. Studies have also shown that high-fibre foods may have other heart-health benefits, such as reducing blood pressure and inflammation
• Helps control blood sugar levels: In people with diabetes, fibre – particularly soluble fibre – can slow the absorption of sugar and help improve blood sugar levels. A healthy diet with insoluble fibre may also reduce the risk of developing type 2 diabetes
• Aids in achieving healthy weight: High-fibre foods are more filling than low-fibre foods, so you’re likely to eat less and stay satisfied longer. They also tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food
• Helps you live longer: Studies suggest that increasing your dietary fibre intake – especially cereal fibre -is associated with a reduced risk of dying from cardiovascular disease and all cancers

Fibre-rich foods

Fibre is found in all plants, especially:

Fruits: bananas, apples, pears, raspberries, figs, nectarines, etc.

Vegetables: artichokes, spinach, green beans, broccoli, cauliflower, etc.

Legumes: lentils, beans, chickpeas, white beans, etc.

Nuts: almonds, pistachios, peanuts, walnuts, hazelnuts, etc.

Grains: oats, rye, quinoa, brown rice, whole grain bread, etc.

How can you eat more fibre?

Need ideas for adding more fibre to your meals and snacks? Try these suggestions:

• Jump-start your day: For breakfast choose a high-fibre breakfast cereal — 5 or more grams of fibre a serving. Opt for cereals with “whole grain,” “bran” or “fibre” in the name. Or add a few tablespoons of unprocessed wheat bran to your favourite cereal
• Switch to whole grains: Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour, or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fibre in a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat
• Bulk up baked goods: Substitute whole-grain flour for half or all of the white flour when baking. Add crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and biscuits
• Lean on legumes: Beans, peas and lentils are excellent sources of fibre. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa
• Eat more fruit and vegetables: Fruits and vegetables are rich in fibre, as well as vitamins and minerals. Try to eat five or more servings daily.
• Make snacks count: Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. A handful of nuts or dried fruits also is a healthy, high-fibre snack — although be aware that nuts and dried fruits are high in calories

High-fibre foods are good for your health. However, adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fibre in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change

Also, drink plenty of water. Fibre works best when it absorbs water, making your stool soft and bulky