Fibre's vital role in health

Whilst fibre isn’t a nutrient, it’s still an important part of healthy eating, as it’s linked to lower risks of heart disease, type 2 diabetes and bowel cancer, and general digestive wellbeing.   

A diet rich in fibre will help to maintain a health digestive system – providing nutrients for ‘good bacteria’ which control inflammation and help to regulate the immune system, improve constipation and reduce the risk of colon cancer. As fibre helps to slow digestion, it can also be useful to prevent blood sugar spikes after eating.

Fibre is the part of carbohydrates that is eaten but not absorbed into the body. There are two types of fibre:

• Soluble fibre: found in oats, rye, fruit, vegetables, beans and peas. It helps to lower cholesterol, relieve constipation and, due to its effects on slowing digestion, can help to stabilise blood sugar or glucose levels. It’s important to drink water with soluble fibre.
• Insoluble fibre: found in foods such as whole grains, nuts and seeds, fruits and leafy greens. It helps digestion by providing bulk for stools.

The recommended amount of fibre intake is 30 grams per day, but most people aren’t getting this amount. We should all have bowel movements at least once a day so if it’s less, it might suggest there isn’t enough fibre in the diet.

Some simple changes can help you increase your fibre intake:

• Swap white bread, rice and pasta for wholegrain or brown versions
• Add nuts and seeds to breakfasts, snacks or deserts. Flax and chia seeds are particularly high in fibre
• Choose vegetables, fruit or popcorn for snacks instead of sugary options. An avocado contains around a third of your daily fibre requirement so is an easy option to have with toast, sandwich, salad or eggs
• Add legumes such as lentils, chickpeas to your meals which can be added to anything from soups to sauces and salads to stews.