Let’s talk about Healthy Dietary Fiber.
Dietary fibre is a word used for plant-based carbohydrates, unlike other carbohydrates (such as sugars and starch), that can not be digested in the small intestine and enters the large intestine or colon.
Soluble and insoluble fibre
For instance, you may have come across the terms ‘soluble fiber’ or ‘insoluble fiber’. However, these are words that are used to describe the types of fibre in our diet.
Although scientific organizations dispute that these terms are no longer actually relevant, you may see these terms being used, with soluble fibre including pectins and beta-glucans (found for instance in foods like fruit and oats) and insoluble fibre including cellulose (found, for instance, in whole grains and nuts).
Although what is essential to remember is that fibre-rich foods typically include both types of fibre.
Fibre-rich foods include:
- Wholegrain breakfast cereals, wholegrain bread, wholewheat pasta and oats, barley and rye
- Fruit such as berries, melon, pears, and oranges
- Vegetables such as broccoli, carrots, and sweetcorn
- Peas, beans, and pulses
- Nuts and seeds
- Potatoes with skin
How Can Fiber Benefit your Health?
Firstly, fibre aids to keep your digestive system healthy and aids to prevent constipation. For instance, it bulks up stools, makes stools softer and easier to pass, and makes waste move through the digestive tract more instantly.
The European Food Safety Authority suggests that including fibre-rich foods in a healthy balanced diet can promote weight maintenance. Dietary fibre can reduce your risk of:
- Cardiovascular disease (heart disease and stroke) and type 2 diabetes: Uniquely, foods such as oats and barley contain beta-glucan, which may help to decrease cholesterol levels if you eat 3g or more of it daily, as part of a healthy diet.
- Colorectal cancer (bowel cancer): In fact, did you know that the World Cancer Research Fund (WCRF) estimates that 45% of bowel cancer could be prevented through diet, physical activity, and weight?
Fibre and Bowel Cancer
You equally agree that dietary fibre may help to protect against bowel cancer.
Although the reasons for this are not completely known, this may be because fibre additions stool size, dilutes content, and moves it faster through the gut, so the amount of time waste products stay in contact with the bowel is reduced.
Additionally, some fibre types may also improve gut bacteria produce helpful chemicals that can have useful effects on the bowel (see below).
Fibre and Good Bacteria
Recently, research has increasingly revealed how powerful the bacteria in our gut may be to our health. It has been recommended that a fibre-rich diet can help improve the good bacteria in the gut.
However, some fibre types provide a food source for ‘friendly’ gut bacteria, assisting them in increasing and producing substances that are thought to be protective, such as short-chain fatty acids.
How much Fiber do You Need?
In 2015 the government published new guidelines suggesting that the population’s fibre intake should rise to 30g a day for adults (aged 17 years and over).
On normal, we consume much less than this – about 18g per day. Children also need to increase their intake of fibre.
The recommended intake of fibre
|2-5||15g per day|
|5-11||20g per day|
|11-16||25g per day|
|17 and over||30g per day|
To enhance your fibre intake, you could:
- Go for wholemeal or seeded whole grain bread. If your family only typically likes white bread, why not try the new recipes that combine white and wholemeal flours.
- Choose a high fibre breakfast cereal, for example, wholegrain cereal like wholewheat biscuit cereal, no added sugar muesli, bran flakes, or porridge. Why not add some fresh fruit, dried fruit, seeds, and/or nuts.
- Choose whole grains like wholewheat pasta, bulgur wheat, or brown rice.
- Go for potatoes with skins, e.g. baked potato, wedges, or boiled new potatoes – you can eat these hot or use them for a salad.
- For snacks, try fruit, vegetable sticks, oatcakes, rye crackers, unsalted nuts, or seeds.
- Moreso, include plenty of vegetables with meals – either as a side dish/salad or added to sauces, stews, or curries – this is a good way of getting children to eat more veg.
- Keep a supply of frozen vegetables, so you are never without.
- Have some fresh or fruit canned in natural juice for dessert or a snack?
- Add pulses like beans, curries, lentils, or chickpeas to stews and salads.
However, if you need to improve your fibre intake, it is a good idea to such regularly. It is likewise necessary to drink plenty of fluids (around 6-8 glasses per day for adults) and try to be active for at least 150 minutes per week. See How much physical activity do I need?
A healthy, well-balanced diet can provide adequate fibre mainly if you eat your 5 A DAY and choose whole grain foods and potatoes in skins.
Below is an illustration of foods that together provide more than the recommended amount of fibre over a day. A 7-day meal planner that meets fibre recommendations can be found here https://www.nutrition.org.uk/attachments/article/881/SACN%20guidelines%20meal%20planner.pdf.
Fibre content (g)
|1 banana, sliced||100g||1.5|
|wholemeal toast (2 slices)||70g||4.7|
|Dinner||Baked potato with skin, tuna mayonnaise||180g||6.5|
|Salad (lettuce, tomato, and cucumber)||138g||1.7|
|and chopped almonds||13g||1.3|
|Total fibre intake||34.4|
Fibre for the under-2s
Due to a lack of knowledge on children under 2 years, no firm guidance about how much fibre they need per day has been made.
Although a varied diet from the age of about 6 months with increasing amounts of pulses, fruits, and vegetables is encouraged, hence, has is steadily increasing whole grains. However, NHS choices advise to not give only wholegrain starchy foods to under 2s as they may fill the child up before they’ve taken in the calories and nutrients they need.
Fibre and Irritable Bowel Syndrome (IBS)
If people with IBS are usually well aware that diet can play an important part in controlling symptoms and are often advised to modify their diet amount.
For instance, the BDA recommends that if symptoms include constipation, gradually increasing fibre intake may help, particularly whole grains, oats, fruit, vegetables, and linseeds. These may help soften stools and make them easier to pass.
However, If symptoms include diarrhoea though, it may be helpful to try reducing intake of some high fibre food such as wholegrain breakfast cereals and bread.
Obviously, there is no “one size fits all” diet for people with the condition. Keeping a food and symptom diary can help monitor your progress. If you need further help, ask your doctor to refer you to a healthcare professional with expertise in dietary management.
Although, resistant starch is a form of starch that cannot be digested in the small bowel.
As a result, it is a type of fibre. It is seen naturally in some foods such as potatoes, bananas, grains, and legumes and is also produced or modified commercially and incorporated into some food products.
However, human studies have shown that including foods rich in resistant starch within a meal is useful for controlling blood glucose, and there is some evidence that it might help us feel more full after meals, which could mean we snack less.
Here are some meal ideas to help you get more resistant starch into your diet:
- Jacket potato with baked beans
- Mixed bean salad made with couscous, brown rice, wholewheat pasta or cold potatoes in their skins and plenty of salad vegetable
- Lentil or chickpea curry served with brown rice and plenty of vegetables
- A banana sandwich made with wholemeal bread
- Vegetable chilli with kidney beans and sweetcorn
- Snack on low-fat hummus with vegetable sticks
For more detailed information about resistant starch, click here.