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Sometimes dietary advice can be a little overwhelming; what's good one day can be a no-no the next. However, one nutritional element consistently proves its value: dietary fibre.
This often-overlooked component of our diet offers significant health benefits that deserve more attention.
Health experts recommend consuming 30 grams of fibre daily, yet fewer than 10% of adults reach this target [1].
Most people consume just 20 grams per day on average. By adding an extra 10 grams of fibre to your diet, you could significantly improve your health outcomes and reduce the risk of various chronic diseases.
Fibre plays a crucial role in maintaining heart health. Studies have shown that a high-fibre diet is linked to lower risks of heart disease and stroke.
Remarkably, individuals who consume the highest amounts of fibre may reduce their chances of developing coronary heart disease by up to 24% [2].
This protective effect is attributed to fibre's ability to lower blood pressure and cholesterol levels while supporting healthy weight maintenance. Porridge oats , barley and mushrooms are particularly beneficial sources, as they contain beta-glucan, a specific type of fibre proven to effectively reduce cholesterol.
Understanding the two main types of fibre can help you incorporate them more effectively into your diet. Soluble fibre dissolves in water, forming a gel-like substance in your digestive system.
It's found in foods such as oats, barley, legumes, apples, and citrus fruits. This type of fibre is particularly effective at lowering cholesterol and regulating blood sugar levels.
Insoluble fibre, on the other hand, doesn't dissolve in water. It adds bulk to your stool and helps food pass more quickly through your stomach and intestines.
Whole grains, nuts, beans, and vegetables like cauliflower and green beans are rich sources of insoluble fibre. Both types are essential for optimal health and digestive function [13].
As rates of type 2 diabetes increase, fibre emerges as a potential preventive measure.
A study published in the British Medical Journal revealed that individuals with the highest wholegrain consumption were 29% less likely to develop type 2 diabetes compared to those with the lowest intake [3].
While the exact mechanisms are still being studied, fibre appears to assist in long-term blood glucose control and weight management. Even modest weight loss can significantly decrease the risk of developing type 2 diabetes [4].
The World Cancer Research Fund (WCRF) strongly advocates for incorporating wholegrains, vegetables, fruits, beans, and lentils as major components of our daily diet [6].
Substantial evidence suggests these fibre-rich foods may offer protection against colorectal cancer, the fourth most common cancer in the UK [5].
Fibre's protective effect may result from accelerating food movement through the large intestine, thereby reducing potential carcinogen exposure.
Additionally, gut bacteria ferment fibre to produce short-chain fatty acids, which may provide protective effects against bowel cancer.
Recent scientific discoveries have shed light on the intricate relationship between our digestive system and brain, known as the gut-brain axis. The trillions of microbes in our gut, collectively termed the microbiome, play a crucial role in this connection.
Fibre acts as a prebiotic, nourishing good gut bacteria and promoting their growth. This, in turn, may positively affect our mental well-being. While more research is needed, some studies have observed an association between higher fibre intake and a reduced likelihood of depression [7].
For those striving to maintain a healthy weight, fibre can be an invaluable ally. High-fibre foods increase satiety, helping you feel full for longer periods. This effect stems from several factors:
Extended chewing time, which studies link to increased fullness [8]
Fibre's bulky nature, expanding in the digestive system
Certain fibres forming gels that slow stomach emptying
Potential effects on gut bacteria that may influence appetite-related hormones [9]
Fibre is essential for maintaining digestive health. It helps prevent constipation, a condition affecting one in seven adults [10], by producing softer, bulkier stools that pass more easily.
Consequently, this can lower the risk of haemorrhoids, which affect approximately one in ten adults [11].
1. What are some simple ways to increase fibre intake?
Replace refined grains with whole grains, add more fruits and vegetables to your meals, and incorporate beans and lentils into your diet.
2. Are there potential side effects when increasing fibre consumption?
Some individuals may experience temporary bloating or gas. It's advisable to increase fibre intake gradually and ensure adequate water consumption.
3. Are all types of fibre identical?
No, there are two primary types of fibre: soluble and insoluble. Both contribute to health, and a varied diet typically provides both types.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1] BBC News. (2019). The lifesaving food 90% aren't eating enough of.
[2] McRae, M. P. (2017). Dietary Fibre Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine, 16(4), 289-299.
[3] BMJ. (2020). Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.
[4] Hamman, R. F., et al. (2006). Effect of weight loss with lifestyle intervention on risk of diabetes. Diabetes Care, 29(9), 2102-2107.
[5] McRae, M. P. (2018). The Benefits of Dietary Fibre Intake on Reducing the Risk of Cancer: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine, 17(2), 90-96.
[6] World Cancer Research Fund. Obesity, weight gain and cancer risk.
[7] Nutrition Reviews. (2023). Fibre intake and fibre intervention in depression and anxiety: a systematic review and meta-analysis of observational studies and randomized controlled trials.
[8] Science Direct. (2015). Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis.
[9] Cambridge University Press. (2020). Understanding the interplay between food structure, intestinal bacterial fermentation and appetite control.
[10] NHS Inform. Constipation.
[11] NICE. Haemorrhoids.
[12] Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fibre, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.
[13] American Heart Association. (2021). Whole Grains, Refined Grains, and Dietary Fibre.