The Importance of Dietary Fibre

The Importance of Dietary Fibre: The Key to a Healthy Digestive System and Beyond

In the quest for a balanced, nutritious diet, dietary fibre often takes a back seat to trendy nutrients like protein or omega-3 fatty acids. Yet, fibre is essential for our health and wellness, with benefits that reach far beyond aiding digestion. In this blog we will explore what fibre is, why it is crucial, and how to incorporate it into your daily routine.

FIBRE, THE ESSENTIAL “NON-NUTRIENT” Dietary fibre is a complex of non-digestible carbohydrates present in the cellular structures of the plant derived foods we eat. Fibre includes the skins and pulp of fruit and vegetables as well as seeds, nuts, beans and grains. It comes to us as five different components in two basic forms. One form is insoluble fibre, comprising cellulose, hemicellulose and lignin. The second form is soluble fibre, comprising gum and pectin.

FROM GRANDMOTHER’S ADVICE TO A SCIENTIFIC FACT Just a few short years ago, dietary fibre (also referred to as roughage) was considered to be irrelevant to well-being. Only grandmothers, who claimed “you need your roughage every day to stay healthy”, seemed to recognise the value of this important aspect of our diet. However, physicians working in Africa found that certain population groups appeared to be free of many of the diseases common in Western cultures. They found that people in these population groups were living on high-fibre diets of unrefined, unprocessed foods, and determined that the lack of fibre in the Western diet may be responsible for many common challenges to our well-being.

 

What is Dietary Fibre?

Dietary fibre is a type of carbohydrate found in plant-based foods. Unlike sugars and starches, fibre cannot be broken down and absorbed by the body. This unique quality allows it to pass through the digestive system relatively intact aiding in various bodily functions. There are two main types of fibre:

1. Soluble Fibre: This type dissolves in water, forming a gel-like substance. Soluble fibre can help to lower blood cholesterol and glucose levels and is found in foods like oats, beans, apples and carrots.
2. Insoluble Fibre: This type does not dissolve in water and adds bulk to tool, which aids in moving it through the digestive system. Found in wholegrains, nuts, beans and vegetables, insoluble fibre promotes regularity and prevents constipation.

 

Key Benefits of Dietary Fibre

Here are some of the compelling reasons to prioritize fibre in your diet.

1 Supports Digestive Health

• Fibre keeps your digestive system running smoothly, insoluble fibre often known as ‘roughage’ adds bulk to stool and helps prevent constipation by facilitating a smoother passage through the intestines.’

 

• Fibre feeds healthy bacteria in your gut, promoting a balanced microbiome. The fermentation of fibre by these bacteria products short-chain fatty acids, which are beneficial for gut health and may reduce inflammation.

 

2 Helps Manage Blood Sugar Levels

• Fibre, especially soluble fibre, can help regulate blood sugar by slowing the absorption of sugar. This is particularly beneficial for people with diabetes or those at risk, as it can prevent rapid spikes in blood sugar levels.

 

• High-fibre foods generally have a lower glycemic index, meaning they have a more gradual effect on blood sugar, which helps maintain consistent energy levels and reduces cravings.

 

3 Aids in Weight Management

• Foods high in fibre are more filling, which can curb over eating and reduce hunger throughout the day. Soluble fibre in particular slows down digestion, helping you feel full longer and lowering overall calorie intake.
• Fibre-rich foods tend to be less calorie-dense, meaning they pack fewer calories into larger portions. This makes fibre and excellent ally in with loss and weight maintenance.

4 Reduces the Risk of Heart Disease

• Soluble fibre can reduce ‘bad’ LDL cholesterol by binding with the bile acids, which are expelled from the body. Since the body uses cholesterol to produce bile acids, this process helps to lower overall cholesterol levels

 

• A high-fibre diet can also aid in reducing blood pressure and inflammation, further decreasing the risk of heart disease.

 

5. Promotes Longevity and Disease Prevention

• Regular fibre intake has been linked to a lower risk of various health issues, including certain types of cancer, particularly colon cancer.

 

• Fibre-rich diets are often associated with improved longevity due to their comprehensive benefits in preventing obesity, heart disease, diabetes and other chronic health conditions.

 

How Much Fibre do you Need?

The recommended daily intake of fibre varies by age and gender. Generally, the daily intake should be around:

• Women: 21-25 grams
• Men: 30-38 grams

Most people fall short of these recommendations. Which can lead to issues like constipation, elevated cholesterol, and increased disease risk

 

 

THE FIBRE CHALLENGE

Replacing the fibre, we’re lacking each day can be a real challenge in this age of processed and refined foods. What’s more, fruit, vegetables and grains vary significantly in the amounts and types of fibre they provide. For example, leafy greens, young peas and other immature plants contain high levels of cellulose but only a small quantity of lignin. Bran, on the other hand, supplies high levels of cellulose, hemicellulose and lignin, but contains no pectin or gums.

Tips for Adding More Fibre to Your Diet

1. Incorporate Whole Grains: Replace refined grains with whole grains such as oats, brown rice, quinoa and whole wheat products. They contain more fibre and nutrients than their processed counterparts.
2. Eat More Fruits and Vegetables: Both are excellent sources of fibre. Enjoy them with the skin on, when possible, as the skin often contains additional fibre.
3. Snack on Nuts and Seeds: Nuts and seeds are fibre-rich and easy to incorporate into snacks or meals. Options like chia seeds, flaxseeds, almonds and pistachios are great additions to your diet
4. Add Legumes to Your Meals: Beans, lentils and peas are high in fibre and can be added to soups, salads and side dishes for a boost in fibre content.
5. Stay Hydrated: When increasing fibre intake, it is essential to drink plenty of water. Fibre absorbs water, and staying hydrated can help prevent digestive discomfort.

Why NeoLife Fibre Tablets?

• NeoLife Fibre Tablets contain a blend of fruit, vegetable and grain fibres, and represent a valuable source of fibre in the daily diet.
• Contain a good variety of soluble and insoluble fibre.
• Each serving of 4 tablets provides 2 grams of dietary fibre. Easy-to-swallow tablets, to be taken with a full glass of water.
• Contain no artificial colours, flavours or preservatives.
• Sodium free.

Final Thoughts

While fibre might not be the most glamourous nutrient, its health benefits are impressive and far reaching. Prioritizing fibre in your diet can enhance your digestive health, help manage weight, lower cholesterol and even reduce the risk of certain diseases. With a variety of tasty, fibre-rich foods available, adding more fibre to your meals can be both simple and delicious.

Embrace the power of fibre as a cornerstone of a healthy, balanced diet – and let is support you on the journey to better overall wellness.