The importance of high fibre foods
by Laura Forsyth | 10th January, 2023 | Nutrition
Fibre has many health benefits including improved digestive health. Learn about high fibre foods, why they’re important and how to get more into your diet here, thanks to the experts at Linwoods.
Why is fibre important in the diet?
Fibre is a carbohydrate found in plant food sources such as fruit and vegetables as well as in nuts, seeds, beans and whole grains.
Our bodies cannot digest fibre, and instead, pass it down through the gut into our large intestines where it works its magic to help keep the digestive system healthy.
There are two different types of fibre: soluble and insoluble. Both are equally important for digestive health and preventing diseases.
What are high fibre foods?
It’s important to include a variety of high-fibre foods regularly when trying to up your fibre intake to contribute to a healthy balanced diet.
Easy ways to increase your fibre intake include:
– Add nuts and seeds to your breakfast cereal or sprinkle over yoghurt
– Add beans or lentils to soups
– Have a serving of fresh fruit and vegetables with every meal
– Try snacking on nuts throughout the day
– Substitute white bread for wholemeal or granary bread.
What are the benefits of fibre?
Often referred to as natures scrubbing brush, fibre helps to clean out bacteria and other nasty build-ups in our intestines — reducing the risk of diseases like colon cancer. (1)
Daily fibre intake keeps bowel movements soft and regular, preventing constipation and can be used as a food source for good bacteria in your large intestine.
Fibre also has a turbo-charge-like effect on your intestines, making them work faster than normal. This quicker movement of food through the body signals that you’re fuller, helping to aid weight loss. (2)
Recent studies show compelling evidence that including high amounts of dietary fibre in the diet is associated with many health benefits such as the decreased risk of heart disease and strokes as well as type 2 diabetes and bowel cancer. (3,4)
Types of fibre?
There are two types of fibre:
Soluble — draws water into the gut which helps soften stools and keep bowel movements regular. Soluble fibre will keep you feeling fuller and reduce constipation and has also been found to lower cholesterol and blood sugar levels.
Nuts, seeds, beans, lentils, peas, and certain fruits and vegetables are all excellent sources of soluble fibre.
Insoluble — adds bulk to the stool which helps food pass more quickly through the stomach and intestines. Great sources of insoluble fibre include foods such as wheat bran, vegetables, and whole grains.
Can you eat too much fibre?
As with anything, you can have too much of a good thing and it’s no different with fibre. Too much fibre in the diet can cause symptoms of bloating, gas, and constipation.
Mind you, you’d have to be consuming in excess of 70 grams (g) of fibre a day before this is likely to happen.
But, on the off chance that you do experience any of these symptoms, especially when transitioning to a high fibre diet, increasing your fluid intake and exercising are great ways to relieve discomfort.
Lions Prep’s high-fibre, ready to eat meal plans
If you are in search of meals that contain a balance of protein, fat, fibre, vitamins, minerals and water, have a look at our latest menu. Why not add some Linwood Health Foods nuts or seeds into the mix too?