Fibre

We have tens of thousands of enzymes operating in our body, but not one of them is capable of digesting the fibre found in some of our food. However, this inability to break it down, means our body is left with undigested material that can add to our health. This undigested material is where our dietary fibre comes from. There are two types of fibre and each type has its advantages, so we need both of them to feature in our diet.

Insoluble Dietary Fibre

Insoluble dietary fibre can not be broken down by our body. Instead, this type of fibre moves swiftly through our digestive system taking the rest of our food with it. This process helps to move food faster through our body, increases digestive comfort, and makes for larger and bulkier stools that are easier to pass. This type of fibre helps to keep us regular and avoid the detriments and discomforts of constipation. The bulking properties of insoluble fibre, also help to fill us up and satisfy our hunger for longer, and this helps to control our appetite.

Insoluble dietary fibre is found in the cell wall of most plants and plant products. It's also referred to as cellulose, hemicellulose and lignin.

Benefits

Prevents constipation

Bulkier and easier to pass stools

Satisfies hunger for longer and helps to control appetite

Sources of Insoluble Dietary Fibre

Whole meal/grain flours

Whole grains

Bran

Vegetables

Fruit has a higher content when it's eaten with the skin on

Nuts and seeds

Soluble Dietary Fibre

Soluble fibre is still not wholly digested by our body, but it is soluble in water. This means it will absorb water and form a soft-gel like product, and this ‘gel’ has many benefits in our body. Firstly, it helps to slow the digestion, and therefore, the absorption of sugars into our blood. This results in more consistent blood glucose and blood insulin levels, better sustained energy, and reduced sugar cravings. Secondly, soluble fibre can help to reduce our blood cholesterol, or the unfavorable LDL fats in our blood stream. The gel binds with cholesterol in our intestine and this prevents it from entering our blood stream and hence, raising our blood cholesterol levels. Instead, the LDL’s are excreted from our body via our stools.

Soluble fibre also promotes the production of healthy bacteria in our digestive system. This makes soluble fibre a prebiotic. These good bacteria can then feed on the soluble fibre and this causes fermentation. Fermentation of soluble dietary fibre produces two things: gas, explaining why some sources of this fibre can give us flatulence, and Short Chain Fatty Acids (SCFA). These SCFA can have many positive effects inside our body; they can help in the control of insulin production and the stabilization of our blood sugar levels; they can help reduce the amount of LDL cholesterol in our blood; and they can also promote our digestive health and may reduce our chances of colon cancer.

Soluble fibre can also be referred to as gums and gels. They are found in a variety of plant foods.

Benefits

Helps to regulate blood sugar levels

Promotes the growth of healthy bacteria in the digestive system

Can help control and lower blood cholesterol levels

Sources of Soluble Dietary Fibre

Oats

Barley

Psyllium husks

Legumes

Fruit and some vegetables

Inulin