Dietary fibre is found in plant products such as cereals, fruits and vegetables. It is found in the fraction of the edible parts of plants that are indigestible and cannot be absorbed; remaining intact throughout the whole digestive tract. Fibres main role in the body is to promote a healthy and regular digestive system and bowel. It does this by encouraging the removal of wastes and toxins, and as a result, reduces the risk of developing chronic diseases such as diabetes, heart disease and some cancers. A diet high in fibre can also aid with satiety levels and keep you feeling fuller for longer.
The adequate intake (AI) for dietary fibre is 25g for women and 30g for men a day, according to the National Health and Medical Research Council (NHMRC), however most people are not meeting this intake!
There are 2 types of fibre: soluble fibre and insoluble fibre. Both are just as important as each other, yet play different roles in the body. Let’s clear up the confusion!
Soluble fibre: Sources include chia seeds, legumes, fruits and vegetables, psyllium husk and oats. Put simply, when combined with water, soluble fibre dissolves and forms a gel-like substance, which aids in reducing cholesterol levels and slows down the absorption of glucose to help stabilise blood glucose levels for longer.
Insoluble fibre: Sources include bran (wheat, rice and corn), the skin of fruits, nuts, beans and wholegrain cereals. Unlike soluble fibre, it does not dissolve in water, but rather ‘bulks up’ and expands in the intestine, making it a great preventative for constipation and other digestive disorders, and therefore promoting and maintaining regular bowel activity.
If taking a supplement such as psyllium husk, be mindful that you can have too much fibre (this won’t happen through food sources.) Too much fibre can combine with essential minerals which means our bodies cannot absorb them. Too much fibre may also lead to digestive discomfort and result in wind, loose bowels and pain. It is also important to increase water intake if increasing your fibre intake in order to effectively prevent constipation.
In summary, adhering to the dietary fibre AI and having a diet high in a variety of plant based products, can lead to a happy and healthy digestive tract! When your digestive system is working properly, everything works and feels better!
Photo credit: http://tinyurl.com/l3ku7kd
Dash of Dani 
[…] SPOTLIGHT ON: Dietary fibre […]
[…] SPOTLIGHT ON: Dietary fibre […]