Fibre: Benefits, Uses, Types, Sources and Side Effects

Fibre, often referred to as dietary fibre, is a nutrient that plays a fundamental role in maintaining optimal health. It is a plant-based component found in foods like fruits, vegetables, grains, legumes and nuts. Unlike other nutrients that provide energy, fibre is indigestible by the human body, but its impact is profound. This non-digestible substance offers numerous health benefits, such as promoting better digestion, aiding in weight management and reducing the risk of chronic diseases like heart disease and type 2 diabetes. Let us delve deeper into the importance of fiber in maintaining a balanced and healthy diet.

Why is fibre good for you?

Dietary fibre is essential for various reasons. Here are some important reasons to include fibre in your daily diet:

1. Fibre improves digestive health: Fibre aids in regular bowel movements, prevents constipation, and can help alleviate symptoms of irritable bowel syndrome (IBS) and diverticulosis.
2. Fibre supports heart health: Soluble fibre, found in oats, legumes, and some fruits, can help lower cholesterol levels, reducing the risk of heart disease.
3. Fibre faciliates blood sugar control: Soluble fibre can also help regulate blood sugar levels, making it beneficial for individuals with diabetes or those at risk of developing diabetes.
4. Fibre helps in weight management: High-fibre foods tend to be filling and can help you feel satisfied for longer, which can aid in weight management and weight loss.

Its ability to support a healthy gut microbiome is increasingly recognized, contributing to overall well-being. All in all, fibre is an indispensable nutrient that not only keeps our digestive system on track but also significantly influences our overall health and vitality.

Also read: Carbohydrates: Why and how to add carbs to your diet

Types of fibre

Dietary fibre can be categorized into two primary types: soluble fibre and insoluble fibre, each offering distinct health benefits.

1. Soluble fibre

This type dissolves in water to form a gel-like substance. Soluble fibre is found in foods like oats, beans, fruits such as apples and citrus fruits, and some vegetables. Its benefits include:

• Heart Health: Soluble fibre can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
• Blood sugar control: It stabilises blood sugar levels, which is beneficial for people with diabetes.
• Weight Management: By promoting the feeling of fullness, it aids in controlling appetite and weight.

2. Insoluble fibre

Insoluble fibre doesn’t dissolve in water and remains relatively unchanged in the digestive tract. It is found in foods like whole grains, nuts, seeds, and many fruits and vegetables. Benefits include:

• Digestive regularity: Insoluble fibre adds bulk to stool, preventing constipation and promoting regular bowel movements.
• Colon health: It may lower the risk of colon cancer by reducing exposure to harmful substances in the colon.

A balanced diet should incorporate both types of fibre to optimize digestive health and overall well-being.

What are some fibre-rich foods?

Fibre-rich foods are essential for a healthy diet and can be found through various sources. Here are some foods that are rich in fibre:

1. Whole grains: Foods like oatmeal, whole wheat pasta, brown rice, and quinoa are excellent sources of fiber. They provide sustained energy and promote digestive health.

2. Legumes: Beans, lentils, and chickpeas are packed with fibre, making them great choices for vegetarians and vegans. They are also rich in protein.

3. Fruits: High fibre foods include apples, pears, berries and oranges. Consuming them through the skin can maximise fibre intake.

4. Vegetables: Broccoli, spinach, carrots and sweet potatoes are fibre-rich veggies. Incorporating a variety of colourful vegetables into your meals ensures the consumption of many essential nutrients.

5. Nuts and seeds: Almonds, chia seeds, and flaxseeds are not only high in fibre, but also provide healthy fats and other nutrients.

6. Bran cereals: Cereals made from wheat or oat bran are concentrated sources of fibre and can be a nutritious breakfast option.

7. Popcorn: Air-popped popcorn is a whole-grain snack that is surprisingly high in fibre, provided it is not loaded with butter or excessive salt.

Incorporating these fibre-rich foods into your diet can help you maintain digestive health, manage weight and reduce the risk of various chronic diseases.

Also read: Protein: Why and how to include this nutrient in your diet

Side effects of consuming too much fibre

While fibre is an essential nutrient for digestive health and overall well-being, consuming excessive fibre can lead to some side effects:

1. Digestive discomfort: Overconsumption of fibre, especially insoluble fibre, can cause bloating, gas, and abdominal discomfort. It may irritate the digestive tract, leading to cramps and diarrhea.

2. Nutrient absorption: Excessive fibre intake can interfere with the absorption of certain minerals, such as calcium, iron, magnesium, and zinc. This can be of concern, especially for individuals with nutrient deficiencies.

3. Dehydration: High-fibre diets require increased water intake to prevent constipation. If you don’t drink enough water, excessive fibre intake can make constipation worse.

4. Weight loss or malnutrition: In extreme cases, very high-fibre diets may lead to unintended weight loss or malnutrition, as they can reduce overall calorie intake and nutrient absorption.

5. Gastrointestinal disorders: Those with certain gastrointestinal conditions like irritable bowel syndrome (IBS) may experience worsened symptoms with excessive fiber intake.

Side effects of fibre deficiency

A deficiency of dietary fibre in your daily diet can have several adverse effects on your health and well-being:

1. Digestive issues: Insufficient fibre can lead to constipation, as fiber adds bulk to stool and facilitates regular bowel movements. Chronic constipation can cause discomfort and potentially lead to more severe gastrointestinal problems.

2. Weight gain: Fibre helps control appetite by promoting a feeling of fullness. A lack of fibre can contribute to overeating, weight gain, and obesity.

3. Blood sugar spikes: Fibre plays a role in stabilizing blood sugar levels. Without enough fibre, you may experience rapid spikes and crashes in blood sugar, which can increase the risk of type 2 diabetes.

4. Poor cardiovascular health: A low-fibre diet can result in higher cholesterol levels and an increased risk of heart disease. Soluble fibre, in particular, helps lower LDL (bad) cholesterol.

5. Colon health problems: Insufficient fibre intake may increase the risk of colorectal cancer. Fibre aids in moving waste through the colon and may reduce exposure to harmful substances.

6. Hunger and cravings: Low-fiber diets can lead to persistent feelings of hunger and cravings for unhealthy, high-calorie foods.

7. Gut imbalance: Fibre is a crucial source of nutrition for beneficial gut bacteria. A lack of fibre can disrupt the balance of your gut microbiome, potentially impacting your overall health.

To maintain optimal health, it’s essential to include an adequate amount of fiber in your daily diet. Aim for a variety of fibre-rich foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds to ensure you reap the many health benefits associated with fiber consumption.

Daily fibre requirements

Daily fibre requirements vary based on age and individual needs. Here are general guidelines for different age groups:

• Children (4 to 14 years old): Children should aim for about 25-30 grams of fibre per day.
• Teenagers (14 to 18 years old): Teen girls should get about 25 grams of fiber per day, and teen guys should get about 31 grams of fiber per day.
• Adults (19-50 years old): Adults should aim for 25-38 grams of fiber daily, depending on individual needs and activity levels.
• Older adults (51 years and older): Older adults should continue aiming for 25-38 grams of fiber daily, as fiber remains essential for digestive health and overall well-being.

Can fibre help with weight loss?

Yes, fibre can be beneficial for weight loss. High-fibre foods are filling and can help control appetite, leading to reduced calorie intake. Additionally, fibre-rich foods often require more chewing, slowing down the eating process and allowing your body to register fullness sooner.