Benefits of fibre

Dietary fibre is an essential component of a healthy diet. Dietary fibre is a type of non-digestible carbohydrate, the portion of plant food, that cannot be broken down by digestive enzymes. It's important to note that most people in Western countries do not consume enough fibre. Always increase fibre intake gradually and drinking plenty of water is recommended to obtain its full benefits. The specific daily fibre intake requirements may vary, but generally, adults should aim for at least 25-30 grams of fibre per day.

Here are the key benefits of consuming adequate dietary fiber:

·         Digestive health: Fiber promotes regular bowel movements, prevents constipation, and supports overall gut health. It increases stool bulk and reduces transit time through the colon

·         Heart health: A high-fiber diet is associated with a reduced risk of cardiovascular disease. Soluble fiber can help lower total blood cholesterol and LDL (bad) cholesterol levels

·         Blood sugar regulation: Fiber slows down the absorption of glucose in the small intestine, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes

·         Weight management: High-fiber foods help people feel fuller for longer, which can aid in weight control and reduce the risk of obesity

·         Gut microbiota support: Fiber acts as a prebiotic, providing food for beneficial gut bacteria and promoting a healthy gut microbiome

·         Improved insulin sensitivity: Fiber intake is associated with better overall metabolic health, including improved insulin sensitivity

The two main types of dietary fibre are:

1. Soluble fibre: Dissolves in water and forms a gel-like substance in the digestive system. It helps lower cholesterol and regulate blood sugar levels. Some sources of soluble fibre are legumes, whole grains, fruits, vegetables, nuts and seed, psyllim husk (fibre supplement)

2. Insoluble fiber: Does not dissolve in water and adds bulk to stool, preventing constipation. Some sources of insoluble fibre are whole wheat and whole grain products, flaxseed, vegetables and wheat bran.

It's important to note that many of these foods contain both soluble and insoluble fibre, with the soluble fibre content often increasing during cooking. To increase your soluble fibre intake, try incorporating a variety of these foods into your diet through methods like adding vegetables to soups, snacking on fruits and nuts, or using whole grains in your cooking.