Support the body from head to toe, and everything in-between with dietary fibre.
WHAT
You would have probably heard a lot about ‘dietary fibre’ and how it is important for good health, but do you know what it really is and why you should consistently consume it in your diet? Dietary fibre is the part of our food that we (humans) cannot digest in our stomach or intestines, meaning that we cannot break it down into particles small enough to be absorbed inside our body and feed us. It is usually found in plant foods, and there are mainly two types of fibre (called soluble and insoluble) which have different benefits for us.
WHY
If we don’t absorb fibre and it does not feed our body, then why is it so important for our health? That’s because health is not just about feeding our body the building blocks it needs to function, there is actually a lot more to it. For example fibre can help us have a healthy appetite by giving bulk to our meals, which sends a signal to our brain to tell us that we have eaten enough and helps us not over-eat. Fibre also gives bulk to our stools which helps them move more quickly and easily in our intestines, and reduces constipation. Another benefit is that fibre can help regulate our blood glucose and cholesterol, which is so important for weight and cardiovascular health. And last but not least, fibre can feed the bacteria in our gut (our microbiome), which comes with another array of health benefits from improving gut health, regulating the immune system, to supporting our mental health (through the gut-brain axis).
HOW
The adults’ guideline to reduce chronic disease risk is to consume 28 grams of fibre a day for women and 38 grams of fibre a day for men. But it is difficult to weigh the amount of fibre as it is mixed within food, so a good way to ensure you are eating enough fibre is to apply the following recommendations consistently:
- Eat plenty of vegetables, ideally with all your meals
- Eat nuts, seeds, and legumes (chickpea, lentils, beans) regularly
- When eating grains (wheat, pasta, bread, oat, rice, etc.), prefer wholegrains to refined grains
- Avoid processed, refined foods as they contain little to no fibre and can be high in sugar and additives.
