Dietary fibre or fibre is often overlooked in many of our diets, which is essential to having a balanced and nutritious diet. It is a substance that is found in the plant foods we consume and cannot be completely broken down by the digestive enzymes in our body. Previously, scientists thought that dietary fibre was completely indigestible by the body, but more recently, it has been found that some dietary fibre can actually be fermented in the large intestine by gut bacteria. There are two types of dietary fibre; soluble and insoluble.
Soluble Fibre
Soluble fibre can be completely digested by the body. It attracts water and turns into a gel-like substance during digestion. Due to this, soluble fibre helps to slow down digestion.
Insoluble Fibre
Insoluble fibre cannot be digested by the body. It passes through the gastrointestinal (GI) tract without being broken down. It helps to push other digested foods down the GI tract.
So know that you know what dietary fibre is, you might be wondering what benefits this substance actually brings. THENATTYBROFESSOR will share the benefits of having an adequate intake of dietary fibre with you!
Benefits:
1) Healthy bowel movement
Dietary fibre helps to soften the stool in your body, thus making them easier to pass through the GI tract.
2) Prevents constipation
Along the lines of the first point, having an adequate intake of dietary fibre helps to prevent constipation. However, overconsuming fibre can actually cause constipation, especially if fluid intake is insufficient
3) Heart Health
Dietary fibres eaten in adequate amounts can help reduce blood cholesterol levels. Diets rich in dietary fibre have been shown to reduce low density lipoprotein (LDL) cholesterol.
4) Controls Blood Sugar levels
Because dietary fibre slows down digestion, it slows down the rate at which the body can digest and absorb sugars. This is especially favorable for individuals with diabetes, as it helps them to regulate their blood glucose levels by preventing insulin spikes.
5) Provides satiety
Dietary fibre, as stated previously, forms a gel-like substance in the body which slows down digestion. This also causes you to feel fuller for a longer period of time. Thus, an adequate intake of dietary fibre can actually help individuals to lose weight by providing more satiety after a meal.
According to the British Nutrition Foundation, adults should aim for a fibre intake of around 18-25 per day. For those looking to increase their fibre intake, THENATTYBROFESSOR will also share with you a list of foods that are high in fibre.
| Cereals | Serving | Fibre in grams |
| White Rice | 1 bowl cooked | 1.0 |
| Brown Rice | 1 bowl cooked | 3.0 |
| White Bread | 2 slices | 1.5 |
| Wholemeal Bread | 2 slices | 5.0 |
| Barley Boiled | 2 teaspoons | 1.0 |
| Oats Raw | 2 teaspoons | 3.5 |
| Chappati | 1 small | 2.0 |
| Cornflakes | 1 cup small | 3.0 |
| All-bran | 1 cup small | 8.0 |
| Pulses | ||
| Baked Beans | 2 teaspoons | 4.0 |
| Mung Beans Cooked | 2 teaspoons | 3.0 |
| Red Kidney Beans | 1 teaspoon | 7.5 |
| Peas Frozen | 2 teaspoons | 4.0 |
| Lentils Boiled | 2 teaspoons | 2.0 |
| Chick Peas Cooked | 2 teaspoons | 3.0 |
| Fruits | Serving | Fibre in grams |
| Apple | 1 small | 2.0 |
| Orange | 1 small | 3.0 |
| Pear | 1 small | 2.0 |
| Papaya | 1 medium slice | 2.0 |
| Pineapple | 1 medium slice | 1.5 |
| Guava | 1 medium | 4.0 |
| Grapes | 10 – 12 small | 1.0 |
| Vegetables | Serving | Fibre in grams |
| French Beans | 1 cup small | 3.0 |
| Broccoli | 1 cup small | 3.0 |
| Cabbage | 1 cup small | 2.0 |
| Carrots | 1 cup small | 3.0 |
| Potato | 1 small | 1.0 |
| Spinach | 1 cup small | 6.0 |
| Tomato | 1 small | 1.0 |
| Chye Sim, Kailan | 1 cup small | 3.0 |
| Brinjal | 1 cup small | 2.5 |
Although dietary fibre is not a ‘nutrient’, it is nevertheless an important component of our diets. The fact that it passes through the body without being absorbed is the main reason why fibre is so important.
Cheers and #StayAlpha
#Fibreupyourdiet
#Healthbowelmovements
#eatwelllivewell
#thenattybrofessor
References:
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food?open
http://www.nutrition.org.uk/nutritionscience/nutrients/dietary-fibre.html?start=2
http://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Soluble-Fibre.aspx
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