I mentioned the importance of dietary fibre (also known as roughage) in my post on Carbohydrates last week. Today I wanted to go into a bit more detail because it’s an important part of a healthy, balanced diet.
What is fibre?
Dietary fibre is found in plant-based foods, such as starchy carbohydrates, fruit, vegetables, beans and lentils. Our body cannot fully break it down by digestion and it passes through the body, which helps the normal functioning of our large intestine and colon. There are two types of fibre, although foods often contain both types. They are:
- Soluble fibre – this forms a gel-like substance when it dissolves in water and can be found in fruit, vegetables, pulses and oats.
- Insoluble fibre – this is tougher, not as easily broken down and can be found in nuts, seeds, vegetables and wholegrains.
Why is fibre good for you?
Evidence suggests that consuming enough fibre is associated with a lower risk of developing heart disease (1), stroke (1), type 2 diabetes (2) and constipation (3). It can also make you feel fuller for longer.
Additionally, beta-glucan, a soluble fibre found in oats, has been shown to lower cholesterol (4). You need 3g per day to get the benefits of this.
How much fibre do you need?
Currently in the UK, adults consume an average of 18g of fibre per day. However, government recommendations say we should be eating 30g a day from food. So it’s important to find ways of increasing our intake. Children under 16 need less than this, but it’s suggested that on average they still need more than they are getting at the moment.
When increasing your fibre intake it’s important to do this gradually. If you have a sudden high increase it could cause some bloating and flatulence – not ideal! Make one change at a time and make sure you are drinking plenty of water to help with digestion.
How can you get 30g of fibre per day?
30g might sound like a lot, but if you break it down into the meals you eat you can see simple ways to up your intake. This will also help you to get fibre from a variety of sources. These are some examples:
- Breakfast – choose higher fibre cereals, such as Shredded Wheat, Weetabix or porridge oats. If you prefer toast, choose wholemeal, wholegrain or wholewheat bread instead of white. Spreading peanut butter on your toast will also add fibre. Try to add some fruit to your breakfast too.
- Lunch – a jacket potato with baked beans and a side salad, followed by a portion of fruit, such as an apple. Alternatively, if you have a sandwich or wrap choose a wholemeal, wholegrain or wholewheat version.
- Dinner – spaghetti bolognese with added red lentils and wholewheat spaghetti. Or a mixed bean chilli with brown rice.
- Snacks – hummus with carrot sticks, small handful of unsalted nuts or fruit.
Try to get your 5 a day of fruit and vegetables, switch to wholegrain varieties of food, bulk up your meals by adding beans or lentils to soups, stews and curries and try to eat potatoes with their skins on.
Another tip when buying pre-packaged food is to look on the nutrition label on the back of the packet. This should tell you how much fibre there is per serving to give you an idea.
Note: For some people with certain health conditions such as inflammatory bowel disease, some sources of fibre can make problems worse. If this is a concern, please speak to your GP or dietitian.
References
- Threapleton DE, Greenwood DC, Evans CE, Cleghorn CL, Nykjaer C, Woodhead C, Cade JE, Gale CP, Burley VJ. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. Version 2. BMJ. 2013;19(347):f6879. doi:10.1136/bmj.f6879
- Cho SS, Qi L, Fahey GC Jr, Klurfeld DM. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. Am J Clin Nutr. 2013;98(2):594-619. doi:10.3945/ajcn.113.067629
- Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
- Tiwari U, Cummins E. Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels. Nutrition. 2011;27(10):1008-16. Available from: doi:10.1016/j.nut.2010.11.006
