Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer
Dietary fibre is found in wholegrain cereals and fruit and vegetables. Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. Fibre is mainly a carbohydrate.
The body needs dietary fiber for many reasons. For example, it can help manage weight, prevent constipation, and enhance gut health. Fiber may also help reduce the risk of heart disease and type 2 diabetes.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body
The importance of fibre has been known for decades. Prebiotics aren’t actively digested and absorbed, rather they are selectively used to promote the growth of a beneficial species of microbes in our gut. These microbes then help digest foods for us so we can obtain more nutrients, promote gut barrier integrity and prevent the growth of harmful bacteria.
Good sources of dietary fibre include whole grains, fruits and vegetables, beans and legumes, and nuts and seeds. There is a lot of emphasis on soluble fibres and less on insoluble fibres, but in reality, most foods will contain a mixture of both, and they each have their merits.
Fibre from one plant isn’t the same as fibre from another plant. Additionally, the old proverb, “too much good is not good” rings true, where overconsumption of fibre supplements can cause symptoms such as constipation, bloating and gas.
Dietary fibre is an important part of a healthy diet that can promote both gut and overall health. Fibre helps you feel more satisfied after meals and helps to regulate your blood sugar and cholesterol.
Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.
Your best fiber choices –
If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:
- Whole-grain products
- Vegetables
- Fruits
- Beans, peas and other legumes
- Nuts and seeds
High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
Most people in Canada do not meet their adequate daily requirement of fiber. People can increase this measure by eating more high fiber foods, fruits and vegetables with the skins on, or by taking fiber supplements if this is not possible.
