Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is type of a carbohydrate that helps keep our digestive systems healthy. There are two main types of fibre which all have different functions, benefiting our digestive health.Soluble fibre is fermented or digested in the large intestine, where nutrient absorption occurs, in our lower digestive tracts. Good sources of soluble fibre include whole grains such as oats and barley, as well as fruits and vegetables.
Insoluble fibre does not get absorbed; rather, it adds bulk to faeces and helps keeps thigns moving down the digestive tract, preventing constipation. Good sources include whole grain foods, legumes, nuts, seeds and the skin of fruits and vegetables.
Health Benefits of Eating Fibre
Adequate dietary fibre is essential for healthy digestive functioning, which can reduce your risk for a number of health condition
Weight control. Eating foods high in fibre, generally requires more chewing. This means it takes longer to eat, and will be more filling. High fibre foods are also usually lower in fat. These characteristics assist with weight loss and maintenance, and appetite control.
Improves diabetes. High fibre foods are usually low GI. This means eating a diet high in fibre will slow the absorption of glucose into someone’s bloodstream. This is beneficial for everyone, but especially for those with
Diabetes, as it can help them control their insulin levels.
How much fibre do we need?
The recommended intake of fibre is 30g per person per day. However, most of us are only consuming half that.
Here is a list of foods high in fibre you can add into your diet, to help you increase your fibre intake, and to get the health benefits of fibre:
Avocado – 1 medium avocado contains 12 grams fibre
Broccoli – 1/2 cup chopped, and cooked, contains 3 grams fibre
Blackberries – 1cup, raw contains 8 grams fibre
Spinach – 1 cup chopped, contains 4 grams of fibre
Kiwi Fruit – 1 cup of kiwi fruit contains 5 grams of fibre.
Flaxseeds – 1 tablespoon of ground flaxseeds contains 2 grams of fibre
Oranges – 1 large orange contains 4 grams of fibre
Green beans – 1 cup contains 4 grams of fibre