DIETARY FIBRE – All You Need to Know

What is dietary fibre?

Dietary fibre is a non-digestible carbohydrate found only in plant foods. It is a good carbohydrate which helps maintain our overall health including your heart. There are two groups of dietary fibre and we need both of them: soluble fibre and insoluble fibre.

 

You may ask why there are soluble and insoluble fibre and what roles do they have in our body? Here is the quick answer.

 

• Soluble fibre which dissolve in water to form a gel-like substance in your intestine. This thick gel formation can help slow down the movement of food so that you are likely to stay satisfied longer and eat less, thus contributing towards your weight management effort. Besides, it also helps lower blood glucose and blood cholesterol levels by delaying the absorption of sugars from the intestine and trapping the fats so they cannot all be absorbed into your bloodstream. 

• Insoluble fibre which do not dissolve in water, yet it helps to absorb water and adds bulk to stools. It prevents constipation and keeps the digestive system healthy by promoting regularity. Nonetheless, if you have loose, watery stools, do consider fibre which may help to solidify the stool as it absorbs water and increases stool bulk. 

Fibre in food

When read about fibre, you will notice certain plant-based foods are suggested for soluble fibre and insoluble fibre respectively. For example, oatmeal, beans, lentils and many fruits for soluble fibre, and whole grains, beans, lentils, and most vegetables for insoluble fibre. Should you take the trouble to sort out the sources in order to increase your fibre intake?  

 

Basically, every one of us need both soluble and insoluble fibre for our overall health. The recommended dietary fibre intake for Americans is at least 25 grams. This amount does not specify the percentage of soluble and insoluble fibre. Our recommendation is not to worry about the type of fibre as long as you consume variety of fruits, vegetables, legumes and whole grains regularly. 

 

Fresh fruits and vegetables, whole grains and legumes (beans, peas and lentils) are the best sources of fibre and they are low in calorie and no cholesterol. They are always better than fibre supplement for you to get fibre. They are whole food which give you variety of vitamins, minerals and nutrients other than the fibre your body need. 

Sources:

1.     Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ Accessed on 22 June 2021.

2.     Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983  Accessed on 22 June 2021.

3.     Jau-Fei Chen. 2015. Nutrition.Immunity.Longevity. E.Excel International Group.

4.     Tello, M. 2019. Fiber-full eating for better health and lower cholesterol. https://www.health.harvard.edu/blog/fiber-full-eating-for-better-health-and-lower-cholesterol-2019062416819 Accessed on 22 June 2021.

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals.