Fibre is essential for a healthy digestive tract even though it is the structural part of plant foods that our bodies cannot even absorb. Most people fall short of the daily recommendations and miss out on their important benefits.
Fibre is a form of carbohydrate found in plant-based foods that cannot be absorbed or digested by the gut. It is sometimes called ‘roughage’ or ‘bulk’ and occurs naturally in a variety of plant-based foods like fruit, vegetables and whole grains.
Our understanding of fibre is expanding, however, fibre is generally broken into two main categories:
SOLUBLE FIBRE
Soluble fibre forms a gel in the gut, and is particularly helpful for cholesterol control, alleviating diarrhoea and promoting fullness. Oats, apples, pears and sweet potatoes are good sources of soluble fibre.
INSOLUBLE FIBRE
Insoluble fibre increases stool bulk and promotes regularity and satiety. Insoluble fibre is found in the skins of fruit and vegetables, plus in whole grains and nuts.
For many, getting enough fibre is the big focus, however, there are certain situations (like constipation) were the type of fibre consumed makes a difference.
The recommended daily intake of fibre is 25 grams for women and 35 grams for men. Put in practical terms, this equates to roughly 1/2 cup of high-fibre cereal, 1/2 cup beans, a pear plus a 1/2 cup mixed vegetables per day.
Consuming fibre-rich foods helps us stay fuller for longer, and avoid blood sugar peaks and valleys. Some research suggests consuming adequate fibre helps ward off Type-2 diabetes and promotes weight loss.
Soluble fibre is a sponge for cholesterol, trapping it before it gets to the bloodstream. This is one of the reasons fibre is often cited as being ‘heart-healthy.’
Fibre offers many digestive benefits:
Epidemiological research suggests consuming a diet rich in fibre may increase longevity, as well as lessen mortality risks from cardiovascular disease and all cancers.
Prebiotics support and nourish good bacteria in the microbiome. That is, they stimulate the growth of good bacteria in the large intestine and, similar to fibre, pass through the digestive tract undigested. Some, but not all, sources of fibre are considered prebiotics.
Resistant starch is a prebiotic, fermentable fibre and type of carbohydrate. It is found in whole grains, green bananas, potatoes and legumes and reaches the large intestine before being fermented by bacteria. Consuming resistant starch appears to be beneficial for blood sugar and appetite regulation.
Fruit, veggies, nuts, whole grains and legumes are packed with fibre. Fibre is also added to some prepared foods. Beta-glucan soluble fibre, psyllium husk, cellulose, guar gum, pectin, locust bean gum, hydroxypropylmethylcellulose are all examples of ingredients used to boost the fibre content of packaged foods.