There are many benefits to including fibre in your diet, but how much do you really know about it? This guide will tell you everything you need to know about dietary fibre, its importance, sources, and more.
In today’s world, many people struggle with their weight, and dietary fibre may be the solution to your struggles. Dietary fibre can help you feel fuller for a longer period of time, which in turn can help you eat less and lose weight.
According to a study published in Mayo Clinic, including an appropriate amount of dietary fibre in your diet can help decrease your risk of cancer, type 2 diabetes, cardiovascular disease, and obesity. As the average person consumes only half the amount of fibre they should be getting each day, it’s essential to incorporate more fibre into your diet.
Are there other ways to get more fibre into your diet? Do supplements help? This article will provide some answers to these questions and more. Here are a few quick tips on adding more fibre to your diet.
The Importance of Including Fibre in your Diet
Fibre, also known as dietary fibre, is an essential part of the diet that helps maintain digestive health, ensure an adequate blood flow, and keep things moving through the body at their average pace.
Fibre can come from various sources, including fresh fruits and vegetables, whole grains, and different seeds and nuts. Unfortunately, many people who don’t pay close attention to what they eat don’t get enough fibre daily, which can lead to serious health problems in the future if changes aren’t made immediately.
Nowadays, most of us are eating far less fibre than we should. According to the information provided by the Mayo Clinic, an average adult only gets about 15 grams per day, but research has shown that we need anywhere between 25-30 grams per day for optimal health.
The good news is that increasing your fibre intake doesn’t have to be complicated or time-consuming—it just takes some dedication to include fibrous foods to your diet or add a good fibre supplement to fulfil your daily needs. Let’s look at why fibre is so important and how you can easily add more to your diet today!
The benefits of consuming fibre
Here are the benefits of consuming fibre:
#1. Protection against heart disease: A diet rich in fibre may help lower cholesterol levels and reduce your risk of heart disease.
#2. Better gut health: Dietary fibre, especially insoluble fibre—the type found in things like whole grains, nuts, and seeds—is more critical than ever. Dietary fibre is key to gut health: Our body needs it to properly extract nutrients from our food and aid in bowel movements.
#3. Weight management: One way to lose weight is to include fibre in your diet. Fibre plays a crucial role in weight management and contributes to satiety. This means it can help you feel fuller for longer, making it easier for you to stick with healthy eating habits and limit unnecessary snacking between meals.
#4. Minimise Blood Sugar: The complex carbohydrates from whole grains and other high-fibre foods minimise blood sugar spikes after meals and help you feel full longer.
Types of dietary fibre
Dietary fibre is found in all plants, including vegetables, fruits, whole grains, and legumes. The two types of dietary fibre are soluble and insoluble.
#1. Soluble Fibre
Soluble fibre dissolves quickly into the water; it’s usually considered a gel-like substance and helps lower cholesterol levels.
Good sources of soluble fibre include:
Soluble fibre is found mainly in oats, barley, flaxseed, beans, and apples.
#2. Insoluble Fibre
Insoluble fibre does not dissolve into the water; it retains its original shape no matter how much water you add. Insoluble fibre is an indigestible carbohydrate, but fibre does much more than promote regularity.
Soluble fibre acts as a sponge for cholesterol, soaking it up and preventing it from being absorbed by your body. Insoluble fibre also helps us move waste through our system, preventing constipation and gastrointestinal distress.
Good sources of insoluble fibre include:
It is available in various food sources, including fruits, nuts, vegetables, and whole-grain foods.
What Happens When You Don’t Get Enough Fibre?
Without fibre, you run a high risk of heart disease, diabetes, and even cancer. Dietary fibre comes from plant-based foods such as beans, legumes, fruits, and vegetables. Dietary fibre helps lower your risk for these diseases by keeping your blood sugar levels healthy and stable. Fibre also aids in digestion and keeps you feeling full longer so don’t overeat. If you’re not getting enough dietary fibre, it’s important to talk to your doctor about possible supplements or changes to your diet that can help increase your intake.
Can Fibre Supplements Help Me Reach My Fibre Intake Goal?
Dietary Fibre is essential for gut health and digestion—and a lack of it can cause severe digestive issues. Adding fibre supplements to your diet helps relieve chronic constipation, diarrhea, and gas.
However, different kinds of fibre are available, such as psyllium, wheat dextrin, and prebiotic fibre, which do not have wheat and are made from fruit and vegetable extracts. They are hard to digest and can cause bloating or stomach pain.
The fibre supplements, which are prebiotic & psyllium free, will be helpful to keep you regular without causing bloating or cramping. To meet your fibre goal, it is best to include a variety of whole grains, fruits, and vegetables into your diet. Eating foods that contain fibre and drinking plenty of water can be helpful as well.
Conclusion
While fibre supplements can help you lose weight and maintain good overall health, it’s also vital to ensure you consume fibre from natural sources like fruits, vegetables, whole grains, and legumes. It’s even better if your fibre supplement is sourced from fruits and vegetables. By adding these healthy foods to your diet, you will be able to get more than just dietary fibre—you’ll also get a load of vitamins and minerals that can benefit your heart health.
References
Nutrition and healthy eating by Mayo Clinic Staff:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
By Angela Lemond, Lynn Grieger, RDN, CDCES RDN All About Fibre: Why You Need It, the Top Sources, and What Happens if You Eat Too Much Medically
https://www.everydayhealth.com/diet-nutrition/diet/fiber-benefits-food-sources-supplements-side-effects/
Thomas M. Barber, Stefan Kabisch, Andreas F. H. Pfeiffer, and Martin O. Weickert
Study Published in the National Library of Medicine the Health Benefits of Dietary Fibre
https://bit.ly/38mXalU
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