The multiple health benefits associated with including dietary fibre in the diet are increasingly recognized, including fighting diabetes and some forms of cancers and supporting cardiovascular and digestive health. Dietary fibre is, therefore, a vital component of a healthy diet. In this article, we will explain the various types of dietary fibre, their numerous health benefits, their sources, and the practical ways to incorporate more dietary fibre into the diet.
What does dietary fibre mean?
Dietary fibre is a type of carbohydrate that the body cannot digest and consists of non-starch polysaccharides and other plant components such as pectins, cellulose, resistant dextrins, inulins, lignins, resistant starch, chitins, beta-glucans, and oligosaccharides. We can divide fibres into two categories: soluble fibre and insoluble fibre.
Soluble Fibre
Soluble fibre can be dissolved in water and form a gel-like substance. Soluble fibre may help to lower blood cholesterol levels and regulate blood sugar levels. You can find sources of soluble fibre in berries, fruits, vegetables, oats, barley, nuts, seeds, beans, and lentils. Wild blueberries are high in soluble fibre. A cup of wild blueberries provides 25% of the daily value for fibre. Did you know that wild blueberries contain double the amount of fibre than cultivated blueberries?
Insoluble Fibre
In comparison, insoluble fibre does not dissolve in water and, therefore, passes more quickly through the gastrointestinal tract. You can find insoluble fibre, among others, in whole grains, wheat cereals, and vegetables.
Health Benefits of Dietary Fiber
Digestive Health
Fibre supports good digestion and health by allowing stool to pass quickly through the intestines and preventing constipation. Thus, a diet rich in fibre ensures the digestive system functions optimally.
Weight Management
Fibre is also an excellent source for weight management by reducing overeating and aiding in weight loss. One reason is that fibre-rich foods are typically lower in calories and take longer to digest, promoting more stable sugar and energy levels. Thus, including fibre-rich foods in a diet may help curb hunger cravings and benefit individuals looking to maintain or lose weight.
Heart Health
Soluble fibre helps lower low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol and reduces the risk of heart disease. In addition, fibre-rich foods help lower blood pressure and inflammation and improve overall heart health.
Blood Sugar Control
Dietary fibre can help to control your blood sugar. Since our body doesn't absorb or break down fibre, fibre doesn't cause a spike in blood sugar like other carbohydrates. Instead, it helps improve insulin sensitivity and regulate blood sugar levels. A fibre-rich diet also reduces the risk of developing type 2 diabetes. Soluble fibre are particularly beneficial for individuals with diabetes since fibre slows the absorption of sugar and helps to control blood sugar spikes after meals.
Cancer Prevention
A diet of high-fiber may also reduce the risk of certain types of cancer, like colorectal cancer. Fiber contributes to regular bowel movements and ngreduces the risk of developing colon polyps by maintaining a healthy gut. Also, since a high-fiber diet may reduce calorie intake and help maintain a healthy weight, dietary fibre may lower the cancer risk.
Gut Health
Soluble fibre feeds beneficial gut bacteria and promotes a healthy gut microbiome. A diverse gut microbiome that produces thousands of potent compounds is essential for proper digestion, immune function, and overall health. A healthy gut also impacts our mood and mental health.
Reduced Risk of Diverticular Disease
A high fibre intake may also reduce the risk of diverticular disease by lowering pressure in the colon and promoting regular bowel movements. A diet of high fibre, 30 g per day, has a 41 % reduction in risk compared to a diet with low fibre intake.
Skin Health
Studies have also found that a diet high in fibre may positively impact skin health by reducing inflammation and ensuring the body is appropriately detoxifying, improving different skin conditions. Since a healthy gut will effectively absorb vitamins and minerals vital for healthy skin, it will help with skin repair and collagen production.
Reduction in Inflammation
Last, since dietary fibre possesses anti-inflammatory properties, it will help combat inflammation in the body. Chronic inflammation can cause various conditions, including heart disease, diabetes, and cancer.
Sources of Dietary Fiber
Recommended daily dietary fibre intake is 25-35 g. Based on surveys, most of us are on the lower end of the recommendations and children's intake is only around 16g of dietary fibre per day. Incorporating dietary fibre into your diet can be accomplished by choosing various whole foods. Here are some excellent sources:
Breakfast
Many people eat oatmeal for breakfast every day. Oats contain vitamins, minerals, and fibre. Mixing 1-2 teaspoons of blueberry powder at the end of the cooking process gives you an extra boost of dietary fibre, plus a delicious taste and natural colour.
For evening or snack during the day
We recommend you try yoghurt with fibre. Choose a mild natural yoghurt that contains lactic acid bacteria and is suitable for digestion. Top with granola, 1-2 teaspoon berry powder, and a little honey. It is easy to make, great for digestion and tastes fantastic.
As described in this article, dietary fibre has many health benefits, and most people can benefit from adding more fibre to their diet. Try out some of our organic berry powder packed with dietary fibre. Sign up today and get 10% off.
