Add more fibre to your diet! You would have already heard about it and you would be wondering why is this mentioned all the time, especially when you are newly diagnosed with chronic diseases and meeting a dietitian or a nutritionist. Dietary fibre is primarily found in fruits and vegetables, whole grain cereals and legumes and helps prevent constipation. Besides assisting in maintaining a healthy weight, they reduce the risks of diabetes, heart disease and some types of cancer.

Defining dietary fibre?

Dietary fibre which is also known as roughage or bulk is derived from parts of plants that are not digested or absorbed by the body unlike other components like carbohydrates, protein and fat. Fibre is not broken down, instead, it goes through the stomach, colon and small intestine intact and out of the body.

Fibre is classified into two classes namely, Soluble fibre that dissolves in water and Insoluble fibre.

Soluble fibre is a fibre that dissolves in water to form a gel-like material and provides bulk and assists in lowering blood sugar and cholesterol levels. Soluble fibres like pectins and beta-glucans are found in oats, peas, beans, apples, citrus, carrots, barley and psyllium.

Insoluble fibre assists in the movement of the material through the digestive system and adds to the stool bulk thereby preventing constipation. Sources of Insoluble fibre like cellulose are whole meal wheat flour, nuts, beans, vegetables, cauliflower, green beans and potatoes.

Importance of fibre

Once the fibre is broken down in the intestine, it increases the beneficial bacteria in the gut which helps to improve the immune system.

Other beneficial includes:

Improves diversity of microbiota

Improves constipation and lactose intolerance

Improves bowel health

Lowers blood cholesterol levels

Improves blood glucose levels

Enhances immunity

And reduces inflammation in the gut

How much fibre is enough?

The institute of medicine that gives science-based advice recommends 38gm of fibre for men aged 50 and younger and 30gm of fibre for men older than 50 while 25gms of fibre is recommended for women 50 years and below and 21gm for 50 years and older women.

Tips on fitting in more fibre

Need some suggestions on how to fit fibre into your diet? Read up!

Jumpstart your day with a fibre-rich cereal like oats or muesli or any whole grain cereals that will provide at least 5 grams/serving. Have fruits, nuts and seeds with your cereals, and add linseed to your yoghurt.

Switch to whole grains for lunch like jumping from white rice to brown rice, whole meal bread or sandwiches with 2 to 3 servings of veggies that will add bulk and keep you full.

Include more legumes that are rich in fibre like beans, peas and lentils along with vegetables in your salads and main courses that will assist you to meet the daily requirements of fibre.

Eat more fruits and vegetables that are not only rich in fibre but also minerals, try including 3 to 5 servings a day. Leave the skin on the vegetables and fruits.

Change your snacks to dry fruits and nuts, fresh fruits and veggies or even whole meal crackers. A handful of nuts and fruits are high in fibre but watch out for the nuts as they are high in calories. Add chunky peanut butter to apples or celery sticks.

Remember to drink enough water to allow the fibre to do its work properly. Fibre will draw water from the bowel and if you don’t drink enough water, you may be dehydrated.

Outlook

Foods are always found with a mix of different types of fibre. Consumers can always increase their fibre intake by going for higher fibre options. Including a daily serving of legumes, pulses and lentils has been found to show lowering levels of LDL cholesterol by 5%.

Another important message is, that consumers who are unable to meet the daily requirement of fibre, can opt for fibre supplements but bear in mind that high-fibre fresh foods also provide essential phytochemicals and other nutrients besides fibre. Working towards healthy eating habits should remain the primary strategy.