Introduction
Fibre is a carbohydrate, but it is indigestible in our digestive system. It helps control the body's use of sugars, manage a balanced weight, and reduce your risk of diabetes, cancer, and heart disease.
At the minimum, children and adults need 25 to 35 grams of fibre per day, and the good news is that many foods provide fibre.
Dietary fibre
Dietary fibre, roughage, or bulk are the components of plant foods your body can't absorb. For example, your body can absorb and break down food components such as fats, proteins or carbohydrates but not fibre.
Instead, it passes nearly unbroken through your stomach, small intestine and colon and out of your body. These fibres can be found in both plant-based and artificial.
Types of Fibres
Fibres can be divided into two: soluble and insoluble. The soluble fibres can dissolve in water and metabolize into sugar, and insoluble fibres can't dissolve into water; hence, their form remains unchanged. It is also classified as fermented and fermented.
Soluble fibre
Soluble fibre dissolves in the stomach and becomes a sticky gel-like substance or glue. This glue catches some parts of food, fats and sugars, making them more challenging for the body to absorb. Soluble fibre can be found in apples, citrus fruits, carrots, barley oats, peas, beans, and psyllium.
Insoluble fibre
Insoluble fibre absorbs water and increases in size. Passing through your digestive system provides bulk and moisture to stools, a natural laxative effect, and lowers constipation symptoms. Bulkier stools clean the wall of the intestine, removing wastes and developing a healthy colon.
Health Benefits
Fibre Enhances Good Gut Bacteria
The gut bacteria or gut flora forms a mutually beneficial relationship with you. You are providing food, shelter, and habitat to the bacteria. In exchange, they manage some things the human body cannot do independently.
Diabetes
A diet high in fibre, especially insoluble fibre from cereals, may lower your risk for type 2 diabetes.
Cancer
High-fibre-rich foods are associated with a lower risk for other common digestive system cancers, like stomach, mouth, and pharynx.
Regularize bowel movement
Dietary fibre maximizes the weight and size of your stool and speeds up stool movement through the intestine. A bulky stool is more straightforward, decreasing your chance of constipation.
Reduced Cholesterol Levels
Soluble fibre can lower total blood cholesterol levels by reducing "bad" cholesterol levels. It is found in the foods like beans, oats, flaxseed and oat bran. It also has other heart-health benefits, like reducing blood pressure and inflammation.
For Achieving Healthy Weight
High-fibre foods are likely to be more filling than fibre foods, making you eat less and remain satisfied for longer. It takes more time to eat and to be less "energy-dense".
Skin Health
Psyllium husk is a type of plant seed which can flush toxins out of your body, and as a result, it improves the health and appearance of your skin.
Fibre and Weight Loss
It works well in digestion and preventing constipation. Fibre adds bulk to your diet, crucial in losing and maintaining a healthy weight.
Best Source for fibre
To get sufficient fibre in our diets, it is essential to regularly incorporate fibre-rich foods, namely wholemeal bread, brown pasta or rice, wholegrain breakfast cereals, fruit, vegetables, nuts, peas, beans, seeds and potatoes with skins. Some of the high-fibre foods are listed below.
1. Avocado
Avocados can be eaten in many ways, such as entrees, egg toast, and salads, and it is known for its healthy fats; there are 10 grams of fibre in 1 cup of avocado.
2. Oats
Oats are a great source of fibre and are high in minerals, vitamins and antioxidants. Beta-glucan is a robust soluble fibre which manages blood sugar and cholesterol rates. There are 16.5 grams per cup of raw oats
3. Broccoli
Many studies have shown that broccoli has 5 grams of fibre per cup. It can support the bacteria in the gut, which helps your gut stay healthy and balanced.
4. Whole Grains
100% whole wheat bread, wheat pasta, brown rice, and oats contain fibre.
5. Legumes
Beans, peas, and lentils are excellent sources of fibre. There are easy & healthy options. You can add green salad or make nachos with black beans, lots of fresh veggies, whole wheat tortilla chips, and salsa.
6. Apples
An apple has 4 grams of fibre, which can vary in size. They are rich in both soluble and insoluble fibre.
Increasing Fibre Intake
- Replace meat-based foods with beans and legumes.
- Eating fruits can give you more fibre than drinking fruit juices.
- Consume minimally processed brown rice and whole grains instead of white rice, pasta, and bread.
- Adding 1-2 tablespoons of almonds, ground flaxseeds, or chia seeds to cereals, diced vegetables to casseroles, stir-fried dishes, and soups can increase the fibre content in your regular food.
- Choose vegetables for snacks instead of chips and crackers.
There are fibre supplements, notably psyllium or methylcellulose powders or wafers, in the market. But these fibre supplements won't be able to replace high-fibre foods. It can be helpful to boost your daily intake while adapting to a high-fibre diet.
Conclusion
Generally, "dietary fibre" is a broad term for the components of plants and other foods your body can't digest. There are many health and nutritional advantages to consuming fibre daily. So, having good food is essential instead of relying on a single source for fibre intake.
FAQs
1. What is the importance of fibre in digestion?
2. What food is highest in fibre?
Pears
Lentils
Leafy greens
Oatmeal
Celery
