WHAT ACTUALLY IS FIBRE?!

 We hear about fibre everywhere and have a vague idea of what it is….but most of us don’t really, actually know! So, here’s fibre in a nutshell (appropriately, as nuts are a great source!).

 

Food Groups

The food we eat is divided into three main food groups or types of macronutrients (macros). Protein, fat and carbohydrates. Fibre is a type of carbohydrate. But unlike most carbohydrates that are broken down by our body into the building blocks of into sugar, giving us energy, fibre passes through the body largely undigested.

 

Types Of Fibre

There are two types of fibre – soluble and insoluble.

Soluble fibre is found in the inner part of plants and dissolves in water. It can help lower glucose levels and even reduce your levels. Sources of soluble fibre include oats, nuts, beans, lentils and blueberries. It is often fermented by our gut bacteria producing beneficial compounds (as well as a bit of gas!).

Insoluble fibre doesn’t dissolve in water. It’s the sort of fibre we recognise as ‘roughage’ as it’s the harder outer skin of plant products.  It provides bulk and consistency and helps move  food move through our digestive system, without constipation. This sort of fibre is found in whole wheat products (especially wheat bran), brown rice, beans and legumes. It’s also found in leafy greens and other veg including green beans, corn and celery, as well as nuts, seeds, and fruits with harder edible skin like pears and apples.

 

Health Benefits

Studies show that a high-fibre diet can protect us against obesity, heart disease, type-2 diabetes and certain cancers.

But we often don’t eat enough to get those health benefits. The Scientific Advisory Committee on Nutrition (SACN), backed by the British Dietetic Association, recommended increasing the fibre in our diet to at least 30g a day – we are often eating closer to around 18g!

 

Increasing Fibre

One great way to increase your fibre intake is to just make some simple swaps.

Change those heavily processed carbs found in many cakes, biscuits and breads for wholegrain versions.

Swap snacks of crisps or sweets for a handful of raw, unsalted nuts.

Swap potatoes for sweet potatoes with skin, lentils or piles of fibrous veg…if you’re not used to eating food like that it can initially sound unappealing but there are so many amazingly delicious and simple recipes out there that can help increase your fibre intake.

 

Help Weight Control

What’s more, products made from refined white carbs are likely to contain higher levels of fat and sugar. But because they’re refined, they’re not as filling, meaning we often end up eating larger portions to feel full. Which doesn’t help our weight-loss attempts and explains why so many of us feel bloated, or sluggish after eating a huge bowl of white pasta or rice.

By contrast, wholegrains are higher in fibre, meaning we feel fuller for longer with smaller amounts.

 

Protect Against Bowel Cancer

Finally, a high-fibre diet may help protect against bowel cancer – and with rates rising in 25-49 year olds, that is something to be aware of, as well as considering regular qFIT tests. These are simple, at-home ‘poo-checks’ to detect tiny traces of blood that may pick up growths in the bowel BEFORE they turn cancerous.

 

So, fibre helps you feel full. It keeps your gut bacteria happy. It helps protect against bowel cancer and other diseases such as heart disease and diabetes. Seems like an easy way to eat you way to better health.

 

 

https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/

https://www.cancerresearchuk.org/about-cancer/bowel-cancer