Nutrition Fundamentals: Fibre

Welcome to your guide on dietary fibre, an essential component of a healthy diet that often goes unnoticed. Not only is it crucial for overall health, but it is also a must if you are trying to lose or maintain weight. The sad truth is that most of us don’t get enough. 

Let's jump in…

What Is Dietary Fibre?

Dietary fibre, often called "roughage," is a complex carbohydrate in plant foods. It includes non-starch polysaccharides, resistant starches, and cellulose. Unlike other carbohydrates, our bodies lack the enzymes to digest fibre fully.

Types of Fibre:

Traditionally, fibre was categorized as soluble and insoluble. Soluble fibre dissolves in water, while insoluble fibre doesn't. For simplicity, let's stick with these terms.

Soluble Fibre (Dissolves in Water):

Soluble fibre resists digestion in the mouth, stomach, and small intestine, reaching the large intestine, fermented by beneficial gut bacteria. This fermentation produces short-chain fatty acids, such as butyric and acetic acids. 

The benefits of soluble fibre include reduced cancer risk, lower LDL (harmful) cholesterol levels, and stabilized blood sugar.

Insoluble Fibre:

Insoluble fibre resists digestion and passes through the digestive system intact. Its primary role is to help transport other foods and liquids by absorbing water and adding bulk to stools. It includes lignin, cellulose, and hemicellulose. Benefits include preventing constipation and reducing the risk of certain diseases.

Sources of Fibre:

To get a balanced dietary fibre intake, consume various fibre-rich foods, as different fibre types are found in varying proportions.

Here's a breakdown:

Cellulose: Found in grains, vegetables, fruits, nuts, and cereal bran.

Hemicellulose: Present in cereal grains, vegetables, fruits, legumes, and nuts.

Lignin: Associated with woody components like celery and the outer layers of cereal grains.

Beta-glucans: Found in oats and barley cell walls.

Pectins: Common in fruits, vegetables, legumes, nuts, and potatoes. Gums & Mucilage: Used as gelling agents, thickeners, and stabilizers. Gums come from seeds and seaweed extracts, while mucilages originate from psyllium seeds.

Resistant Starch: Present in legumes, potatoes, and cereal grains.

Oligosaccharides: Include fructooligosaccharides and galactooligosaccharides found in onions, chicory, and Jerusalem artichokes.

Let us keep it simple... add tonnes of different foods to get all your fibre needs met. 

How Much Fibre Should You Eat?

The recommended daily intake for fibre is at least 25-38 g for adults, If you are a women aim for the lower range. However, there is no upper limit for how much fibre is too much. Most likely we would benefit from more as long as your gut allows. 

In Conclusion

Dietary fibre is essential to a healthy diet, offering numerous health benefits. While reaching the recommended daily intake is vital, focusing on whole, unprocessed foods rich in fibre can naturally provide what you need. Incorporating fruits, vegetables, and legumes into your diet ensures you get plenty of fibre.

Understanding dietary fibre empowers you to make better choices for your health. So, make fibre a part of your daily routine, and enjoy its benefits to your overall well-being.