Fibre has many health benefits, including improved digestive health. Learn about high fibre foods, why they’re important, and how to get more into your diet here, thanks to the experts at Linwoods.
Why is Fibre Important in the Diet?
Fibre is a carbohydrate found in plant food sources such as fruits and vegetables, as well as in nuts, seeds, beans, and whole grains.
Our bodies cannot digest fibre, and instead, it passes down through the gut into our large intestines, where it works its magic to help keep the digestive system healthy.
There are two different types of fibre: soluble and insoluble. Both are equally important for digestive health and preventing diseases.
What Are High Fibre Foods?
It’s important to include a variety of high-fibre foods regularly when trying to up your fibre intake to contribute to a healthy, balanced diet.
Easy ways to increase your fibre intake include:
- Add nuts and seeds to your breakfast cereal or sprinkle over yoghurt
- Add beans or lentils to soups
- Have a serving of fresh fruit and vegetables with every meal
- Try snacking on nuts throughout the day
- Substitute white bread for wholemeal or granary bread
What Are the Benefits of Fibre?
Often referred to as nature’s scrubbing brush, fibre helps clean out bacteria and other nasty build-ups in our intestines — reducing the risk of diseases like colon cancer.
Daily fibre intake helps keep bowel movements soft and regular, preventing constipation, and it can also serve as a food source for good bacteria in your large intestine.
Fibre also has a turbo-charge-like effect on your intestines, making them work faster than normal. This quicker movement of food through the body signals that you’re fuller, helping to aid weight loss.
Recent studies show compelling evidence that including high amounts of dietary fibre in the diet is associated with many health benefits, such as a decreased risk of heart disease and strokes, as well as type 2 diabetes and bowel cancer.
Types of Fibre
Soluble Fibre
Soluble fibre draws water into the gut, helping to soften stools and keep bowel movements regular. It also keeps you feeling fuller, reduces constipation, and has been found to lower cholesterol and blood sugar levels.
Great sources of soluble fibre include nuts, seeds, beans, lentils, peas, and certain fruits and vegetables.
Insoluble Fibre
Insoluble fibre adds bulk to the stool, which helps food pass more quickly through the stomach and intestines. Excellent sources of insoluble fibre include foods such as wheat bran, vegetables, and whole grains.
Can You Eat Too Much Fibre?
As with anything, you can have too much of a good thing, and it’s no different with fibre. Too much fibre in the diet can cause symptoms of bloating, gas, and constipation.
However, you’d have to be consuming more than 70 grams (g) of fibre a day before this becomes a likely issue.
If you experience any discomfort, especially when transitioning to a high-fibre diet, increasing your fluid intake and exercising are great ways to relieve discomfort.
Frive’s High-Fibre, Ready-to-Eat Meal Plans
If you’re in search of meals that contain a balance of protein, fat, fibre, vitamins, minerals, and water, take a look at our latest menu. Why not add some Linwood Health Foods nuts or seeds into the mix too?