When people think about a healthy lifestyle, the topics of protein, vitamins and superfoods are often discussed, but what about fibre?
A crucial part of your diet is fibre, a carbohydrate that has many benefits to help you feel your best.
What is fibre?
Fibre is the indigestible part of plant-based foods that our bodies can’t fully digest, meaning that it passes through the digestive system relatively intact to form parts of your stool.
There are two main types of fibre:
- Soluble fibre – dissolves in water to form a gel-like consistency that moves slowly through the digestive tract. This helps prevent constipation, lower blood cholesterol, and balance glucose levels.
- Insoluble fibre – does not dissolve in water, adds bulk to your stool which helps keep your digestive system moving which is essential for supporting gut health.
Most plant foods contain a great combination of both types, meaning that variety is extremely important to ensure that your food moves through your digestive system efficiently.
Foods that are high in soluble and insoluble fibre:
- Soluble fibre foods – oats, legumes, apples, and citrus fruits.
- Insoluble fibre foods – wholegrains, nuts, and many vegetables.
Both are just as important, and more than 90% of adults in the UK don’t reach their recommended daily intake of around 30g per day.
Health benefits of fibre
There are many benefits to increasing your fibre intake, the main ones include:
- Digestive health: Maintains regular bowel movements when eaten correctly, along with drinking plenty of water.
- Weight management: High fibre foods are more filling, leaving you feeling fuller for longer after consumption.
- Lowered chronic disease risk: Lowers your risk of developing type 2 diabetes, heart disease, and certain types of cancer.
What is so important about fibre?
Fibre is essential for many health reasons. Getting 30g of fibre per day can:
- Help support healthy digestion
- Keep you feeling fuller for longer
- Contribute to stable energy levels
- Support heart health
- Promote a healthy gut microbiome
Easy ways to naturally boost your fibre intake
If 30g sounds intimidating, not to worry. Small changes can add up, here are some examples:
- Add chia or flaxseeds to your yoghurts or smoothies
- Swap out white bread for wholegrain, this is the same for rice too
- Include portions of beans or lentils into soups, stews, or salads
- Snack on fruit that has its skin on, such as kiwi fruit
- Add extra servings of vegetables to your meals
Just a gentle word of advice – when increasing fibre in your diet, it needs to be done gradually along with drinking plenty of water. This is because fibre is fermented in the large intestine by your gut microbiome and if fibre is increased too quickly it can cause bloating, cramping, excess wind, and even mild constipation. Incorporating one addition at a time over a 1–2 week time frame is the best way to start.
Common misconceptions with fibre
Bran flakes come to mind for most when thinking about fibre; however, there is a huge variety that may appear more exciting and delicious to you.
Here is a range of nutritious but also flavourful foods:
- Fruits such as berries (raspberries, blueberries, blackberries), apples and kiwi (especially when eaten with the skin on)
- Vegetables including broccoli, leafy greens (kale, spinach), and sweet potatoes
- Legumes such as lentils, chickpeas, and beans
- Whole grains including oats, brown rice, and wholegrain pasta
- Nuts and seeds including pistachios, walnuts, and almonds
An overview of fibre
Fibre may not be as exciting as protein or super foods; however, it is essential for your everyday health and wellbeing. Ensuring you hit your 30g per day is a great way to help you lead a balanced lifestyle and keep your body happy and healthy.
Making slow, mindful adjustments is key to ensuring you don’t overload your body; small and steady wins the race with fibre.
Visit our blog for more information on maintaining a balanced diet.
