Why fibre is important in your diet
If you had to imagine food substances as characters come to life, think of fibre as a quirky superhero.
It’s a type of carbohydrate that the body can’t digest, and yet it still manages to do a whole lot of good in your body. With ease and precision, it makes its way through the body, helping to regulate the way we use sugar and assisting in keeping sugar spikes and cravings in check.
Like a benevolent nutrient fairy godmother, it works to help prevent diseases, assists with gut health and helps keep our appetites on an even keel.
Types of fibre
- True to its name, soluble fibre dissolves in water. This unique quality means it can perform cool tricks, like helping to regulate blood sugar levels and preventing sudden spikes or dips. Additionally, soluble fibre is the friend you need to maintain healthy cholesterol levels. Soluble fibre is abundant in oatmeal, chia seeds, nuts, beans, lentils, apples and blueberries.
- On the other hand, insoluble fibre does not dissolve in water and is more instrumental in helping to boost digestion and prevent constipation. You can find insoluble fibre in wholewheat products, quinoa, brown rice, leafy greens, almonds, walnuts, seeds and fruit with edible skins.
Why is fibre necessary in our diet?
So, we can’t digest fibrefibre, but the body still needs it. Seems weird, but it’s true:
- Fibre adds bulk to stool and helps it move through the digestive system smoothly. A diet with fibre-rich foods means that you’re more likely to have healthy and regular bowel movements.
- Soluble fibre slows down the absorption of sugar in the bloodstream, preventing rapid spikes in blood sugar levels. This is important for diabetics.
- Notice those moments when you feel properly satiated after a meal? It was probably a high-fibre meal which is generally more filling and can help to control appetite, leading to better weight management. Fibre-rich foods take longer to chew and digest, making us feel satisfied for longer.
- Certain types of soluble fibre can help lower LDL cholesterol, the "bad" cholesterol.
- Fibre also has a good reputation as an aide in helping to lower the risk of developing certain chronic diseases, such as heart disease, Type 2 diabetes and certain types of cancer.
Bulk up on fibre
Fibre is easy to find. Fill up on:
- Wholegrain products
- Fruit and vegetables
- Beans and peas
- Legumes
- Nuts and seeds
Do NOT fill up on refined and processed foods which have very little fibre. It’s also possible to take fibre supplements or find fortified foods such as high-fibre cereals. Remember to increase your fibre intake gradually and drink plenty of water to help with digestion.
Good to know
It's important to strike a balance and get your fibre in moderate quantities from different sources: fruits, vegetables, wholegrains, legumes, nuts and seeds. Some types of fibre, such as psyllium husk, can interfere with the absorption of certain medications. If you are taking any medications, you must speak with your doctor first for more information on potential effects.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.