Fibre | The Essential Nutrient
To start, what is this fibre thing that everyone says we should eat more of?
I’m sure your doctor has told you, “You need to eat more fibre”. But what is it?
Fibre is a type of carbohydrate that the body cannot digest.
Different from other carbohydrates, which are broken down into sugar molecules, fibre remains intact as it passes through the digestive system.
There are two main types of fibre: soluble and insoluble.
Soluble fibre dissolves in water and forms a gel-like substance in the gut. It helps to lower blood cholesterol and glucose levels. Common sources of soluble fibre include oats, beans, lentils, fruits, and vegetables.
Insoluble fibre, on the other hand, does not dissolve in water. It adds bulk to the stool and aids in moving food through the digestive tract, which can prevent constipation. Foods rich in insoluble fibre include whole grains, nuts, seeds, and the skins of fruits and vegetables.
Both types of fibre play a crucial role in maintaining digestive health and can help manage weight by promoting a feeling of fullness.
Why Fibre is Essential
Fibre offers a variety of benefits that contribute to overall well-being. Let’s go over just a few:
Digestive Health
Fibre promotes regular bowel movements by adding bulk to your stool, which helps prevent constipation. A diet high in fibre may also lower the risk of developing digestive disorders.
Weight Management
Foods high in fibre tend to be more filling than low-fibre foods, which can help control appetite and reduce overall calorie intake. By keeping you satisfied for longer, fibre can assist in maintaining a healthy weight.
Blood Sugar Stability
Fibre, especially soluble fibre, can slow down the absorption of sugar, helping to stabilize blood sugar levels. This is particularly beneficial for individuals with blood sugar stability issues like Type One Diabetes, Type Two Diabetes or Insulin Resistance.
Heart Health
A diet rich in soluble fibre may help lower cholesterol levels and reduce the risk of heart disease. It binds to cholesterol and carries it out of the body, leading to improved cardiovascular health.
Gut Health
Fibre serves as food for the beneficial bacteria in the gut, promoting a healthy microbiome.
A diverse and balanced gut flora is crucial for effective digestion and overall health.
Nutrient Absorption
By improving digestive health, fibre aids in the absorption of important nutrients from the foods you eat. A well-functioning digestive system is key to maximizing the benefits of your diet.
What about Fibre Supplements?
Fibre supplements can be both beneficial and detrimental, depending on individual needs and circumstances. As everyone’s needs are different there are both pros and cons. Let’s go over them!
Benefits:
Convenience: They offer an easy way to increase fibre intake, especially for those with busy lifestyles or difficulty consuming enough whole foods.
Digestive Health: Certain types of fibre, such as psyllium, may help support in reducing digestive issues like constipation and irritable bowel syndrome (IBS).
Heart Health: Soluble fibre supplements may aid in lowering cholesterol levels, contributing to better cardiovascular health.
Potential Downsides:
Over-Reliance: Relying solely on supplements may lead to neglecting whole food sources, which provide additional nutrients and benefits beyond fibre.
Digestive Discomfort: Some individuals may experience bloating, gas, or cramping when starting fibre supplements, particularly if introduced too quickly or without adequate hydration.
Imbalance: Excessive fibre intake from supplements can potentially interfere with the absorption of certain nutrients and medications.
Long story short:
While fibre supplements can be a helpful addition to your diet, they should complement a balanced, whole-food-based diet and stay what they are, a supplement that should be use to provide additional support vs. be your first source of fibre.
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