Article by Marie Donnellan, ANutr
Most of us maybe aware that fibre is good for our health and that we need to be consuming it as part of our diet.
However, do we understand what fibre is, why its good for our health and what food sources should we be eating to ensure we meet the required intake?
So, what is fibre?
Fibre belongs to the carbohydrate nutrient group, there are many different types of fibre depending on their degree of solubility, viscosity, and fermentability. However they are generally classified into two types of fibre: soluble fibre and insoluble fibre.
Soluble fibre is found in the flesh and pulp of many fruits and vegetables, in grains, nuts, seeds, beans and pulses. This type of fibre dissolves in water, forming a gel like substance which helps to form soft stools, preventing constipation.
Insoluble fibre is found in the skins and seeds of fruit and vegetables, nuts, seeds, wholegrains and rice. This type of fibre does not dissolve in water and is only partially broken down by digestion. It therefore adds bulk to stools, making them heavier and so easier to pass preventing digestive problems.
Most plants contain a mixture of soluble and insoluble fibre, however they may vary in the exact amounts, therefore it’s advised to eat a variety of plant-based foods.
Why do we need it?
Fibre as well as supporting bowel function and keeping our digestive system healthy, also provides many other health benefits.
It slows down digestion, supporting satiety and helps keep blood sugar levels consistent. It also supports our gut health as its digested by the bacteria living in our colon (1). You can read about the importance of fibre for gut health and how to increase it in our 30+ Different plant-based foods to support your gut health factsheet!
Research indicates that fibre may also be beneficial in reducing the risk of some diseases (2,3):
- Cardiovascular disease – foods such as oats and barley have a type of fibre known as beta-glucan, which may help to reduce cholesterol levels.
- Type 2 diabetes –high-fibre whole grains (brown rice, rye, oats, wheat bran) are most strongly associated with lower diabetes risk.
- Bowel cancer – an adequate intake of dietary fibre reduces the risk of constipation and can most likely contribute to protection against colon cancer.
So where can we find fibre every day?
- Wholegrain or wholemeal varieties in breads, pastas and cereals.
- Grains like rice, barley, oats, bran, buckwheat, millet and quinoa.
- Fruit and vegetables.
- Legumes – peas, beans and lentils.
- Nuts and seeds
If looking at product labels, foods can be labelled as ‘high in fibre’ if it contains at least 6g of fibre per 100g.
How much is enough?
We know from the National Adult Nutrition Survey (NANS) that on average Irish Adults consume 19 g/day dietary fibre (4). This is well below the recommended 25g/day by the EFSA (3).
While it might seem daunting to achieve an intake of 25g/day or more, it can actually be easier than we think!
The table below (adapted from Yakult Resources) gives examples of some plant foods that rich in fibre (per 100g)
5 quick ways to increase your fibre…
- Choose a high-fibre breakfast cereal – e.g. wholegrain cereals like Weetabix, Shredded Wheat, Branflakes or porridge.
- Add a source of fibre to your breakfast – try adding fresh fruit, dried fruit, nuts, seeds like chia or linseed.
- Chose wholegrain or wholewheat options for breads, pastas or rice.
- Add pulses to any of your usual soups, stews, curries that you make. Use tinned lentils, beans or chickpeas if you are in a hurry!
- Add a portion of vegetables to your plate, as a side dish or salad.
It’s also important to remember that if you are increasing your fibre, slow and steady is advised. By increasing fibre intake slowly, you reduce the risk of experiencing increased bloating, wind or constipation. Add new fibre foods slowly every few days to see how you tolerate then and always increase your water intake too!
References
- Ma W, Nguyen LH, Song M, Jovani M, Liu PH, Cao Y, Tam I, Wu K, Giovannucci EL, Strate LL, Chan AT. Intake of dietary fiber, fruits, and vegetables, and risk of diverticulitis. The American journal of gastroenterology. 2019 Sep;114(9):1531.
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209.
- EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA); Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 2010; 8(3):1462 [77 pp.]. doi:10.2903/j.efsa.2010.1462.
- Bannon, Sinéad & Walton, Janette & Flynn, Albert. (2011). The National Adult Nutrition Survey: dietary fibre intake of Irish adults. Proceedings of the Nutrition Society. 70. 10.1017/S0029665111001534.
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