Fibre

Fibre or dietary fibre refers to the indigestible parts of plant foods. It is a type of carbohydrate that helps keep our digestive systems healthy. There are three different types of fibre which all have different functions and health benefits.

Types of Fibre

There are three different types of fibre, each with different functions and health benefits. These include:

• Soluble fibre - This type of fibre dissolves in water to form a gel-like material. It can help to slow down the passage of food through the digestive system, helping to regulate blood sugar levels and lower cholesterol. Foods high in soluble fibre include oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

• Insoluble fibre - This type of fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre.

• Resistant starch - This is not traditionally thought of as fibre, but it functions in a similar way. It is found in many common foods including seeds, legumes, unprocessed whole grains, and potatoes that have been cooked and then cooled.

Health Benefits of Fibre

Fibre has many health benefits, including:

• Digestive health - A high-fibre diet may lower the risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fibre is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

• Heart health - Fibre, particularly soluble fibre, is an important element of a heart-healthy diet. Eating a diet high in dietary fibre can improve cholesterol levels by lowering LDL (bad) cholesterol.

• Weight loss - A high-fibre diet may help you lose weight by making meals feel more filling and by preventing overeating.

• Blood sugar control - Soluble fibre can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fibre has also been linked with reduced insulin resistance.

Recommended Intake

The amount of dietary fibre needed each day varies depending on age and sex. Adult men should aim for about 30 to 38 grams a day, while women should aim for about 21 to 25 grams a day.

See Also

• Nutrition
• Digestive system
• Heart disease
• Diabetes

Fibre Resources
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