Fibre

December 12, 2024

Published

Last updated

December 12, 2024

Sophie's Key take aways :

Fibre is a type of carbohydrate that the body cannot digest.

There are two types of fibre: soluble and insoluble.

Fibre is an essential part of a healthy diet, often overlooked despite its many benefits. This article will explain what fibre is, why it’s important, and how to incorporate it into your meals.

What is Fibre? The Key Role of Fibre in Nutrition and Digestive Health

Fibre, or roughage, is a type of carbohydrate that passes through the digestive system without being broken down or absorbed. Unlike other carbohydrates, fibre does not provide calories but offers a range of health benefits (Nutrition UK).

There are two main types of fibre:

Soluble Fibre: Dissolves in water to form a gel-like substance, helping regulate blood sugar and cholesterol levels.
Insoluble Fibre: Does not dissolve in water and adds bulk to stool, promoting regular bowel movements.

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Health Benefits of Fibre

Supports Digestive Health

Insoluble fibre helps prevent constipation by increasing stool bulk and promoting regularity.

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Controls Blood Sugar Levels

Soluble fibre slows the absorption of sugar, helping stabilise blood sugar levels and reduce the risk of type 2 diabetes.

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Lowers Cholesterol

Soluble fibre binds to cholesterol in the digestive system, helping lower LDL (bad cholesterol) levels.

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Aids in Weight Management

Fibre promotes satiety, reducing overall calorie intake and helping with weight loss.

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Improves Gut Health

Fibre acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy microbiome (Mayo Clinic).

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Best Food Sources of Fibre

Incorporating a variety of fibre-rich foods into your diet is key to meeting your daily needs:

How Much Fibre Do You Need?

The UK Government’s Eatwell Guide recommends the following daily fibre intake:

Adults: At least 30 g/day

Children (aged 2-5 years): 15 g/day

Children (aged 5-11 years): 20 g/day

Children (aged 11-16 years): 25 g/day

Most people fall short of these recommendations, so aim to include fibre-rich foods in every meal.

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Tips for Increasing Fibre Intake

Start Slowly: Gradually increase fibre intake to avoid digestive discomfort.

Stay Hydrated: Drink plenty of water to help fibre move through the digestive system.

Choose Whole Foods: Opt for whole fruits, vegetables, and grains instead of processed options.

Snack Smart: Include nuts, seeds, and high-fibre fruits like berries in your snacks.

Experiment with Recipes: Add legumes to soups, salads, and stews for a fibre boost (NHS).

Conclusion

Fibre is a powerhouse nutrient that supports digestion, heart health, and weight management. By including fibre-rich foods in your diet, you can improve overall health and feel more energised throughout the day.

Start small, stay consistent, and enjoy the long-term benefits of a fibre-rich diet.

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Prebiotics - Compounds in fibre that feed beneficial gut bacteria.
Insoluble Fibre - A type of fibre that promotes digestive regularity.
Soluble Fibre - A type of fibre that helps regulate blood sugar and cholesterol levels.

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