Ensuring Adequate Fibre Intake
Fibre is an important component of a healthy balanced diet. We get fibre from plant-based foods, but it’s not something the body can absorb. This means fibre is not a nutrient and contains no calories or vitamins.
Current advice says adults should aim for 25-32grams of fibre a day. Most of us eat less than this, and The British Nutrition Foundation puts the average adult intake at 12g.
A word of caution: if you would like to increase your fibre intake from a relatively low level, it is best to do it gradually. This is because a sudden increase may produce wind, bloating and stomach cramps – which can be rather uncomfortable for a little while. A gradual increase will avoid this problem. You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective.
All fibre falls into two basic categories water-soluble and water insoluble. The health benefits of insoluble and soluble fibre have been well documented.
Insoluble fibre
Insoluble fibre contains cellulose, hemicellulose and lignin. It helps your bowel to pass food by making stools soft and bulky. This type of fibre helps prevent constipation.
Insoluble fibre is found in the following foods: Beans, brown rice, fruits with edible seeds , lentils, maize, oats, pulses, wheat bran, wholegrain breads, wholegrain cereals, whole meal pasta, and whole-wheat flour.
Soluble fibre
Soluble fibre contains gums and pectin. This type of fibre lowers cholesterol levels and controls blood sugar. It can be found in all fruit and vegetables, but the following are rich sources:
Apples, barley, citrus, guar gum, legumes, oats, pears, strawberries, and seaweeds.
Simple modifications to your diet may increase dietary fibre such as choosing brown rice over white, including 2-3 pieces of fruits in-between meals, and having a baked potato instead of chips.
For those who have difficulty digesting wheat, or find it difficult to maintain the recommended fibre intake, fibre supplements may also be used to maintain optimum fibre intake.
