What is Fibre? Key Ingredient for Health and to Manage Weight

Fibre is a vital component of a healthy diet, yet many of us don’t consume nearly enough of it. This dietary superhero, made of long chains of glucose molecules (polysaccharides), offers a range of benefits for our overall health and well being. But did you know that your body’s small intestine cannot break down fibre? This characteristic allows fibre to work wonders as it journeys through your digestive system.

Why Fibre Matters

Fibre plays a crucial role in keeping your digestive system healthy and functioning smoothly. By slowing digestion, it helps regulate blood sugar levels and keeps you feeling fuller for longer. This can curb unhealthy snacking and lower your risk of weight gain. Even more impressive, increasing your daily fibre intake by just 8 grams can reduce the risk of serious diseases like type 2 diabetes (15% reduction), heart disease (19% reduction), and colon cancer (80% reduction). Let’s explore the different types of fibre and how they can boost your health.

Types of Fibre: The Trio of Benefits

Soluble Fibre

Soluble fibre dissolves in water, forming a gel-like substance that softens stools and eases their movement through the gut. Found in foods like oats, soluble fibre not only helps prevent constipation but also promotes a feeling of fullness and stabilizes blood sugar levels. Additionally, it can lower LDL cholesterol (the “bad” cholesterol) by reducing its absorption in the small intestine

Insoluble Fibre

As its name suggests, insoluble fibre does not dissolve in water. Instead, it adds bulk to stools, aiding their passage through the digestive tract and preventing constipation. This type of fibre also helps regulate blood sugar levels and supports overall gut health.

Resistant Starch

Resistant starch is a unique type of carbohydrate that resists digestion in the small intestine. It travels to the large intestine, where it is fermented by gut bacteria, producing short-chain fatty acids (SCFAs). These SCFAs benefit the immune system and may even influence mental health. Foods like cooked and cooled rice, potatoes, green bananas, and whole grains such as barley are excellent sources of resistant starch.

Meeting Your Fibre Goals

The average daily fibre intake in most diets ranges from 10 to 15 grams—far below the recommended target of 28 grams per day. Foods high in fibre contain at least 5 grams per serving. To meet your fibre needs, aim to include a mix of whole grains, vegetables, fruits, beans, lentils, nuts, and seeds in your diet. A diverse range of fibre-rich foods ensures that you benefit from all three types of fibre.

For instance, whole grains like oats provide both soluble fibre and resistant starch, while vegetables like carrots and fruits like apples add both soluble and insoluble fibre to your meals. Gradually increasing your fibre intake will help avoid issues like bloating or loose stools, and staying hydrated is crucial to maximize its benefits.

Cooked and Cooled: A Smart Strategy for Resistant Starch

Did you know that the way you prepare and store certain foods can influence their resistant starch content? Cooling cooked rice, potatoes, sweet potatoes, or pasta increases their resistant starch levels. Even reheating these foods doesn’t reduce this benefit, making them perfect for meal prep. Enjoy cold salads or reheat your leftovers for a fibre boost. However, be cautious with cooked rice—cool it within an hour, refrigerate for no more than a day, and reheat thoroughly to prevent food poisoning.

Starch vs. Fibre: What’s the Difference?

It’s easy to confuse starch and fibre since they often come from the same foods and are both carbohydrates made of polysaccharides. However, they differ in how they are digested:

Starch: Composed of alpha-glucose monomers, starches like amylopectin (found in rice and wheat) are easily broken down by digestive enzymes, providing a quick energy source.

Fibre: Built with beta-glucose monomers, fibre remains intact during digestion due to the absence of enzymes capable of breaking its bonds. This characteristic is what gives fibre its powerful health benefits.

Take Charge of Your Health with Fibre

Incorporating fibre into your daily meals is a simple yet powerful step toward a healthier you. From enhancing digestion to supporting weight management and reducing the risk of chronic diseases, fibre is a game-changer. Begin with small changes, build gradually, and embrace the diversity of fibre-rich foods in your diet. It’s time to rethink nutrition—because a little more fibre can lead to a whole lot of transformation.

Axis Diet is dedicated to empowering individuals with knowledge and practical advice for healthier living. Our articles, grounded in research and expert insights, aim to simplify complex nutritional concepts, offering a comprehensive understanding of various aspects of diet and wellness. While these articles are informative and a great starting point for anyone looking to improve their health, they are for informational purposes only.

For personalized, professional guidance tailored to your unique health needs, we encourage you to consult with Axis Diet’s registered dietitians. Reach out to us at Axis Diet for expert personalized guidance on your nutritional journey.