We have all heard that fibre is good for us, but what exactly is it that makes fibre so special?
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Some of us might know that fibre is good for our gut or it can help prevent constipation, but the fact is fibre can do more than that.
Not only is fibre good for our digestive system, but research also suggests it can play a role in preventing conditions such as obesity, heart disease, hypertension, diabetes, diverticulitis and certain cancers.
To benefit from the role this nutrient can play in our diet, we need to be more familiar with the types of fibre and foods in our diet which are good sources of fibre.
First let's talk about fibre in general.
Fibre is the part of plant foods that does not break down in our digestive system.
Instead of being digested, fibre continues its journey through our body and exits as waste.
Fibre can be classified as soluble or insoluble. Both types are equally important for our health, and here is how.
Soluble fibre
Like the name suggests, soluble fibre dissolves in water and forms a gel in our stomach.
This gel slows down digestion, delays the stomach emptying and can make you feel full. That's why soluble fibre can help us control weight.
It also has the beneficial effect of lowering blood sugars and therefore may help with controlling diabetes.
Soluble fibre, such as the fibre in oats, has also been proven to reduce LDL (bad) cholesterol levels.
The best food sources of soluble fibre include: legumes, fruits and vegetables, oat bran, barley and chia seeds. Psyllium, a common fibre supplement, is also a soluble fibre.
Insoluble fibre
Unlike soluble fibre, insoluble fibre does not dissolve in water. Insoluble fibre is not digested well; therefore, it adds bulk to the food we eat and promotes regular bowel movement.
Insoluble fibre is thus effective prevention and treatment for constipation and diverticulitis. Research suggests it is also important in preventing colon cancer.
The best food sources of insoluble fibre include: whole grain breads and cereals, wheat bran, corn bran, skins of fruits and vegetables, nuts, seeds and dried beans.
Most plant foods contain a mixture of both soluble and insoluble fibre and both types are beneficial for our health.
The dietary recommendation for fibre is 25 grams per day for adult women and 30 grams per day for adult men. So start to boost the fibre in your diet and try to enjoy foods from a range of sources, with a variety of plant foods included in your daily diet.
If you currently have a low-fibre diet, increase your fibre intake slowly. A sudden switch from a low fibre diet to a high fibre diet can cause some abdominal discomfort.
Choose whole-grain breads, eat high-fibre cereals and have at least two pieces of fruit and five different vegetables each day.
Just one more thing to remember: drink plenty of fluid, mainly water, aiming for eight glasses per day.
Your body will thank you for it!
Arefeh Javadpour is a Masters Nutrition & Dietetics student with the HealthTrack Study.
These health tips are provided by researchers affiliated or associated with the Illawarra Health and Medical Research Institute, which runs the HealthTrack Study. Please consult your doctor for specific medical advice.
