I think all of us have at some point in our lives heard that we should eat our fruits and vegetables, not just for their vitamins and other benefits but also due to their fibre rich content.

Nowadays you can find a lot of statistical information about how many of us are not getting enough fibre each day through our diet partially because a lot of the food you can buy today in a grocery store is heavily processed during which a lot of the beneficial fibre is stripped away.

Here I wanted tot take a look at what fibre actually is at the end of the day, what are the benefits of a fibre rich diet and what are some of the best fibre rich foods you can incorporate into your diet to start noticing some of the mentioned benefits.

I hope you learn something new from this one :)

WHAT IS FIBRE?

Nutritionists classify fibre as a type of carbohydrate which in reality, our bodies can not fully digest and process. Because of this, fibers most commonly pass through our digestive tract undigested and while doing so, also nourishing the bacteria that are found there, specifically in the colon. Fibers are naturally occurring within foods of a plant origin such as fruits, vegetables, legumes, cereals, grains, nuts and seeds and are not found/ found in limited amounts in animal foods.

Fibre is also classified into 2 different classes:

Soluble fibre: This is a type of fibre which can dissolve in water and by doing so, can form a gel like substance in our gut which helps with lowering of cholesterol and blood glucose levels after a meal. Furthermore, this type of fibre originates from the insides of plant materials such as pectin, which allows for the gel like consistency.
- Best sources: Oats, chia seeds, beans, lentils, apples and blueberries
Insoluble fibre: Unlike soluble fibre, insoluble fibre comes from the outer fibrous parts of plants which provide structure to the plant however for us, are completely indigestible and instead function to move food through our digestive system by promoting regular bowel movements and also prevention constipation. Insoluble fibers make up the majority of our stool and pass through our digestive tract largely untouched.
- Best sources: Whole grains (quinoa, brown rice, wheat, rice bran) legumes, almonds, walnuts, fruits with edible skins (apples, pears etc.)

BENEFITS OF A DIET RICH IN FIBRE

The scientific community is well aware of some of the more basic benefits of consuming adequate fibre such as that of improved digestion and reduced constipation, however newer research is coming out which is establishing a preventative link between fibre and many other benefits:

Feeds good bacteria in our gut: The bacteria found within our gut like to feed on a specific and group of plant fibers called prebiotics which are a class of complex carbohydrates such as fibre and are also not broken down during digestion. Instead prebiotics are deigned to feed the good bacteria in our gut by being fermented. I have previously written all about the wonders of our gut flora here.
Bacterial nourishment produces beneficial compounds: As the bacteria in your colon nourish and feed the fibre we eat, they can produce a variety of different by-products such as short chain fatty acids which have been correlated with improved immune function and lowering of inflammation.
Keeps your gut lining healthy: Fibre is essential for the lining of your gut because it provides a source of energy and nourishment for the bacteria living in your gut, which prevents this bacteria from feeding on the actual lining of your gut. Furthermore, it also prevents the occurrence of hemorrhoids. A healthy lining is not just important to allow digested food to pass through normally but also regulates which nutrients and substances enter your circulatory system and what is kept out.
Crating a diverse bacterial community: What you eat is one of the most influential factors for the bacterial diversity and make up of your gut which can either work towards introducing more new beneficial bacterial species or fostering more harmful ones or simply just not having enough of a diveristy of bacteria (especially true when you eat the same types of foods on repeat). The greater the variety of beneficial bacteria in your gut, the greater the variety of functions and benefits they can produce.
Ensures normal bowel movements: Dietary fibre greatly contributes to the size and weight of your stool also by softening it, and thus making it easier to pass through, effectively also reducing constipation.
Protects against heart disease: Some studies have indicated that soluble fibers specifically such as those found in oats, flax seeds and beans have the ability to lower LDL cholesterol as well as high blood pressure and inflammation all of which work together to improve our cardiovascular health.
Improved weight management: Fibre has the added benefits that fibrous foods are much more filling while being lower in calories meaning that we are less likely to over eat and also, fibre keeps us feeling fuller for longer, all of which can be advantageous benefits for people looking to loose or maintain weight.
Reducing chances of developing certain cancers: Some research is pointing in the direction that eating enough fibre can help with preventing colon cancer which could be partially attributed to the fact that certain fibre types (pectin) have antioxidant properties. If you are interested about antixodiants and what they are, feel free to read about them here
Preventing unwanted blood sugar spikes: Soluble fibre has been shown to greatly slow down the absorption of sugar into our blood stream which helps with ensuring a gradual release of sugar into our blood stream from the food we eat and digest and in this way preventing large spikes in our blood sugar. Highly processed and sweet foods which lack fibre result in sugars entering our blood stream much faster than if fibre was present which is why they can result in energy crashes after consuming them, since the sugars are not released gradually. Maintaining healthy levels of blood glucose is especially useful for people who have diabetes, while at the same time, adequate fibre intake also reduces your chances of developing diabetes.

FOODS WITH MOST FIBRE

If you know or think that you are not getting enough fibre each day, below are some of the highest fibre food options you can choose to increase your fibre intake:

Legumes: Lentils, peas, chickpeas, beans, edamame,
Members of the brassica genus: Broccoli, cauliflower, kale, brussel sprouts
Berries: Blueberries, raspberries, blackberries, strawberries
Avocados
Whole grains: Whole wheat bread, pasta, brown rice, oats, quinoa, pop corn
Apples and pears
Artichokes
Celery
Dried fruit: Figs, prunes, dates
Nuts and seeds: Sunflower seeds, almonds, chia seeds, pistachios
Dark chocolate

A NOTE ABOUT PROCESSED FOODS

When it comes to ultra processed starch based foods such as , white rice, crackers, chips, white bread etc. the process of producing these foods removes the outer bran layer of the grain which is where all the fibre is stored and the result is a sweeter grain since below the bran layer is where the starch is found. This is why we should always aim to get some whole foods into our diet every day since they provide us with ample fibre and vitamins and minerals that come from natural sources instead of being artificially added to foods

DAILY INTAKE RECOMMENDATIONS

In general, men require a higher fibre intake than women, where for men it is recommend around 30-35 grams per day while for women it is around 25 grams of fibre per day.
Do keep in mind that older people and young children require less fibre, where the highest fibre intake is some-were in the age category of 20-50 years.
Women who are breastfeeding also require more fibre than usual.

🧠 KEY WORDS

Fibre: A type of complex carbohydrate found within plants which our body can not fully digest however it greatly impacts the wellbeing of our gut microbiome.
Soluble fibre: A type of fibre which is able to dissolve in water and form a gel like substance in our gut. Soluble fibre has been shown to reduce blood sugar spikes as well as cholesterol levels.
Insoluble fibre: A type of fibre found on the outer parts of fibrous plants which we can not digest however it helps with moving food along our digestive tract.

🔑 KEY IDEAS

Today we discussed what fibre is and the different types of fibre you can find within foods. Afterwards we took a look at why a healthy fibre intake is good for us and also what are the richest plant sources of fibre that we can eat.