Why is fibre important?
Not eating enough fibre? Here’s why you should up your intake, and how to do it…
Fibre is a bit of an unsung hero and most of us don’t eat enough of it. Not only is it great for digestion, it can lower cholesterol, help regulate blood sugar and improve longevity. It’s also low in calories and really filling – so can help aid weight loss if that’s one of your health goals.
What is fibre?
Dietary fibre is the name for substances in plant foods that can’t be completely broken down by digestion.
It’s only found in foods that come from plants, and more specifically in starchy carbohydrates, fruit, vegetables, beans and lentils. Animal products, (including meat, fish, eggs and dairy), and fats, don’t contain fibre.
Are all types of fibre the same?
There are different types of fibre and the two main ones are insoluble and soluble. Insoluble fibre is found in the stringy part of celery and the skin and pulp of plant-based foods. Soluble fibre absorbs water and expands like a sponge, slowing down digestion. Find it in oats, potatoes, berries and dried beans.
Why is fibre good for us?
Fibre is well known for keeping our digestive system running smoothly, but it also has lots of other benefits. A high fibre diet (especially cereal fibre and wholegrains) is associated with a lower risk of heart disease, type 2 diabetes and even some cancers.
How much fibre should I be eating?
The current recommendation is that adults should eat 30g of fibre a day. But we’re really bad at getting enough fibre in the UK, so to reach 30g, you need to make your meals high fibre, as well as snacks. Click here to see a list of high fibre foods.
How do I know how much fibre is in food?
If you are buying ready-made products like bread, pasta or processed meals, check the nutritional label on the back of the pack. It needs to contain 3g per 100g to be called a source of fibre and 6g per 100g to claim to be ‘high in fibre’.
Which foods are high in fibre?
Insoluble fibre can be found in:
Beans
Lentils
Berries
Whole grains
Green peas
Spinach
Coconut
Apples with skin
Pears with skin
Avocado
Almonds
Walnuts
Soluble fibre can be found in:
Black beans
Brussels sprouts
Sweet potatoes
Broccoli
Turnips
Kidney beans
Figs
Nectarines
Apricots
Carrots
Apples
Sunflower seeds