Fibre
Fibre keeps the digestive system healthy and in good working order. It slows down digestion, which helps regulate blood sugar levels, and helps us feel fuller for longer, reducing the likelihood of weight gain. Most of us don't eat enough fibre despite the benefits of it.
what is fibre?
Dietary fibre is a term that is used for carbohydrates found naturally in plants that, unlike other carbohydrates (such as sugars and most starches), are not digested in the small intestine and so reach the large intestine (or colon) intact. There are many different types of fibre, found in a range of plant foods in the diet. Different fibre types can have different effects on our health.
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Fibre helps to keep our digestive system healthy and can help to prevent constipation. Including foods that have fibre in a healthy, balanced diet may help us keep a healthy bodyweight. Dietary fibre can also reduce risk of: Cardiovascular disease (heart disease and stroke), type 2 diabetes, and bowl cancer.
types of fibre
Soluble Fibre
This type of fibre dissolves in water to form a gel-like substance that helps to make stools soft, this enables them to pass through the gut with ease.
Found in oats, peas, beans, apples, citrus fruits, carrots, barley and nuts
Insoluble Fibre
Insoluble fibre does not dissolve in water, so it can be partially broken down by digestion. It helps to push things along in your digestive tract, preventing digestive problems.
Sources of insoluble fibre include wheat bran, brown rice, cauliflower, potatoes, tomatoes, cucumbers, carrots and nuts.
Resistant Starch
This type of starch is classed as a fibre because it isn’t digested in your stomach or small intestine, but instead becomes food for the friendly bacteria in your colon, boosting gut health.
Found in cooked then cooled potatoes, green bananas, cashew nuts and raw oats,
'fibre keeps you regular’
Fibre at breakfast
Two thick slices of wholemeal toasted bread (6.5g of fibre) topped with one sliced banana (1.4g) and a small glass of fruit smoothie drink (1.5g) will give you around 9.4g of fibre.
How much fibre do we need?
Government guidance is that adults (those aged 17 years and over) should consume 30g a day. On average, we consume much less than this - about 20g per day. Children also need to increase their intake of fibre. Recommended intakes of fibre are shown below.
Age (Years):
2 - 5
Recommended fibre:
15g per day
Age (Years):
11 - 16
Recommended fibre:
25g per day
Age (Years):
5 - 11
Recommended fibre:
20g per day
Age (Years):
17 +
Recommended fibre:
30g per day
Should I take Supplements?
The best method for ensuring you get the appropriate amount of vitamins and minerals is to have a balanced varied diet, however many people feel the need to pop vitamin pills for multiple reasons, which can be a waste of money or at worse maybe even dangerous.
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It is after all possible for supplements to interact in ways that affect the body in negative ways. Generally water-soluble vitamins are far less likely to cause harm than fat-soluble as they are excreted in the urine, so have less of a chance of leading to a toxic build up.
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There are sometimes valid reasons for taking supplements for example Doctors and Dietitians will often prescribe supplements for medical issues and we urge you to take the advice of a medical professional when choosing supplements to try.
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For more information of supplements for Health & Fitness then check out out Supplements page by clicking the link below: