What is fibre? 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 main role of fibre is to keep the digestive system healthy.

Fiber is a type of carbohydrate that the body cannot digest. Eating a fiber-rich diet may reduce your risk for heart disease and diabetes, lower your cholesterol levels, and help you lose weight by increasing satiety. Aim to eat at least 20-35 grams of fiber each day.

Fiber-rich foods are crucial for a healthy diet due to their numerous benefits:thTh

1. Digestive Health: Fiber promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome by feeding beneficial bacteria.
2. Weight Management: High-fiber foods increase satiety, helping control appetite and reduce overeating, as they take longer to digest.
3. Blood Sugar Control: Soluble fiber slows sugar absorption, stabilizing blood glucose levels, which is especially beneficial for managing diabetes.
4. Heart Health: Fiber, particularly soluble fiber, lowers LDL (“bad”) cholesterol levels, reducing the risk of heart disease. It also helps regulate blood pressure.
5. Disease Prevention: Adequate fiber intake is linked to a lower risk of colorectal cancer, diverticulitis, and other gastrointestinal disorders.
6. Improved Metabolism: Fiber aids in nutrient absorption and supports overall metabolic health by maintaining steady energy levels.

Recommended Intake: Adults should aim for 25–38g of fiber daily (women: ~25g, men: ~38g), per dietary guidelines. Most people fall short, making fiber-rich foods like chia seeds, lentils, beans, avocados, and raspberries essential additions to meals.

Including a variety of fiber-rich foods ensures both soluble (dissolves in water, e.g., oats, apples) and insoluble (adds bulk, e.g., whole grains, vegetables) fiber benefits, supporting overall health.

Fiber includes non starch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans, waxes, and oligosaccharides.

Soluble and insoluble are the two types of dietary fiber.

Most high fiber containing foods have both insoluble and soluble fiber, so people do not need to think much about the difference. Instead, they can focus on overall fiber intake.

Soluble fiber

Soluble fiber dissolves in water and forms a gel-like substance in the stomach. Bacteria later break the gel down in the large intestine. Soluble fiber provides some calories to the individual.

Soluble fiber provides the following benefits:

• lowering LDL cholesterol in the blood by affecting how the body absorbs dietary fat and cholesterol
• slowing absorption of other carbohydrates through digestion, which can help regulate blood sugar levels

Good sources of soluble fiber include:

• beans
• fruits
• oats
• nuts
• vegetables

Insoluble fiber

Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract, mostly intact. It does not provide calories.

Insoluble fiber helps build bulk in the stool, helping a person pass stool more quickly. It can also help prevent constipation.

Good sources of insoluble fiber include:

• fruits
• nuts
• vegetables
• whole grain foods