Fibre should be eaten daily as part of a healthy diet but the majority of the population struggle to meet the recommended minimum 18 grams of daily fibre, choosing to eat processed foods instead of plant based foods.
Fibre improves digestive health and reduces: obesity, heart disease, type 2 diabetes, bowel disease and even some cancers. Prebiotics found in bacteria allow the growth of good bacteria and the prevention of disease causing bacteria, this helps prevent weakening of the bowel wall.
There are 2 types of fibre: soluble and insoluble. Both are beneficial.
- Digested by the body
- Lowers blood cholesterol
- Great sources include: fruit, roots vegetables, oats, seeds, barley, rye
- Not digested by the body (passes through the gut without being broken down)
- Maintains a healthy bowel and digestive system
- Great sources include: wholemeal bread, bran, cereals, nuts, seeds
For a food to be high in fibre it should contain at least 2.5 grams of fibre per serving. To aid the digestion of fibre ensure you drink plenty of fluids (water being the best option).
So how can you sneak more fibre into your diet?
- Choose wholemeal/brown over white (wholemeal bread, pasta, rice)
- Whole fruit over fruit juice
- Add beans/ nut to meal (as a dressing/topping)
- Used vegetables for dips (try pureed beans)
- Try eating vegetable soup once a week