Yes, fibre is good for you. Higher intakes of dietary fibre, particularly from cereal fibre and wholegrains, are linked to a reduced risk of heart and circulatory diseases, type 2 diabetes, and some cancers.
Why is Fibre Beneficial?
Fibre offers several health benefits, leading to increased recommendations for daily intake. Here's a breakdown:
- Improved Digestive Health: Fibre adds bulk to your stool, helping to prevent constipation and promote regular bowel movements.
- Heart Health: Soluble fibre can help lower cholesterol levels, reducing the risk of heart disease.
- Blood Sugar Control: Fibre slows down the absorption of sugar, which can help regulate blood sugar levels and prevent spikes, making it beneficial for people with or at risk of type 2 diabetes.
- Weight Management: Fibre can help you feel fuller for longer, which can aid in weight management by reducing overall calorie intake.
- Reduced Cancer Risk: Some studies suggest that high-fibre diets may reduce the risk of certain cancers, particularly colorectal cancer.
Types of Fibre
There are two main types of fibre: soluble and insoluble. Both are important for overall health.
- Soluble Fibre: Dissolves in water, forming a gel-like substance. Good sources include oats, beans, peas, apples, citrus fruits, carrots and barley.
- Insoluble Fibre: Doesn't dissolve in water and adds bulk to the stool. Good sources include whole wheat products, wheat bran, vegetables, and nuts.
How to Increase Fibre Intake
Here are some tips to increase your fibre intake:
- Choose whole grains over refined grains (e.g., whole wheat bread instead of white bread, brown rice instead of white rice).
- Eat plenty of fruits and vegetables, including the skins (when appropriate).
- Add legumes (beans, lentils, peas) to your diet.
- Include nuts and seeds in your meals and snacks.
- Read food labels and choose products that are high in fibre.
- Gradually increase your fibre intake to avoid digestive discomfort.
Recommended Daily Intake
The recommended daily intake of fibre varies, but generally, adults should aim for around 25-30 grams per day.
Potential Side Effects
While fibre is beneficial, it's important to increase your intake gradually. Suddenly increasing your fibre intake can lead to gas, bloating, and abdominal discomfort. Drinking plenty of water can also help prevent these side effects.
In conclusion, dietary fibre plays a crucial role in maintaining overall health and well-being. By incorporating fibre-rich foods into your diet, you can significantly reduce your risk of developing various chronic diseases and improve your digestive health.
