Dietary fibre is a carbohydrate in plant-based foods that cannot be digested by the body's enzymes and is soluble and insoluble.
Soluble Fiber:
A particular dietary fibre can dissolve in water, forming a gel-like substance within the digestive tract. The main ingredient in fibre supplements, psyllium, is also soluble. In addition to preventing spikes in blood sugar levels, which is crucial in preventing cardiometabolic diseases, soluble fibre can also trap toxins, cholesterol, and other dietary fats in the gut, making it easier to eliminate them while providing nourishment for healthy gut bacteria. Increasing fibre intake can also lead to lower cholesterol levels. Aiming for at least 5 grams of fibre per serving of food or 25-35 grams of fibre per day is recommended to reap the many benefits of a high-fibre diet. Foods containing soluble fibre, such as oat bran, barley, nuts, seeds, beans, lentils, peas, carrots, Brussels sprouts, and certain fruits and vegetables, can slow down digestion (not a bad thing!). Consuming soluble fibre can assist in maintaining healthy blood sugar levels, reducing cholesterol levels, and promoting a sensation of fullness.
Insoluble Fiber:
To promote healthy digestion and prevent constipation, consider incorporating foods rich in insoluble fibre into your diet. Whole grains, wheat bran, nuts, and various vegetables are excellent sources of this type of fibre, which doesn't dissolve in water and helps increase the bulk of stool. By promoting regular bowel movements, insoluble fibre contributes to a healthy digestive system.
Fibre offers several health benefits:
- Promotes Digestive Health
- Controls Blood Sugar Levels
- Supports Heart Health
- Aids Weight Management
- Enhances Gut Health and Gut Bacteria
To incorporate more fibre into your diet, consuming a variety of whole grains, fruits, vegetables, legumes, and nuts is recommended. Gradually increasing fibre intake and ensuring adequate hydration can help prevent digestive discomfort from sudden dietary changes. It's also important to note that individual fibre needs may vary, and it's advisable to consult with a healthcare professional or registered dietitian for personalised recommendations.