Did you know that about 90% of adults in the United Kingdom don’t get enough fibre? [1] This fact shows how big the gap is in our eating habits. Fibre is found in many foods like fruits, veggies, whole grains, and legumes. It’s key to a healthy diet and helps keep our digestive system working.
Eating enough fibre can also lower the risk of serious diseases. It helps with metabolism and can prevent obesity, diabetes, and heart problems. [2] As we learn more about fibre’s benefits, adding more fibre-rich foods to our meals is important for a better life.
Key Takeaways
• Fibre plays a crucial role in digestive health. [3]
• A high-fibre diet may help in weight management. [4]
• Fibre-rich foods contribute to cardiovascular health. [5]
• Incorporating more fibre can reduce the risk of chronic diseases. [6]
• Fibre enhances overall nutrient absorption. [7]
What is Fibre?
Fibre is an important part of our diet, consisting of plant-based components that our bodies cannot digest. It contributes significantly to digestive health. [9] There are two major types of dietary fibre:
Consuming a balance of both types of fibre aids in proper digestion and promotes overall health.
Type of Fibre | Soluble Fibre | Insoluble Fibre |
| Definition | Dissolves in water, forms a gel-like substance | Adds bulk to stool, aids digestion |
| Health Benefits | Helps lower cholesterol and glucose levels | Prevents constipation |
| Common Sources | Oats, beans, fruits | Whole grains, nuts, vegetables |
Why Fibre is Essential
Fibre is essential for good digestion and general health. It helps to regulate bowel motions, avoid constipation, and promote gut health. Furthermore, fibre benefits in weight management by producing a sense of fullness, which can contribute to calorie restriction. Soluble fibre is also known to help control blood sugar, reducing the risk of type 2 diabetes. It can lower cholesterol, contributing to heart health.
To promote optimal health, adults should aim to consume 30g of fibre per day. [12] A diet high in fruits, vegetables, whole grains, and legumes is an excellent way to achieve this.
Fibre Type | Food Sources | Health Benefits |
| Soluble Fibre | Oats, beans, apples | Regulates blood sugar, lowers cholesterol |
| Insoluble Fibre | Whole grains, nuts, potatoes | Promotes digestive health, prevents constipation |
| Prebiotic Fibre | Garlic, onions, bananas | Supports gut health, enhances nutrient absorption |
Health Benefits of Fibre
Fibre is key to a healthy diet, offering many benefits. It’s important for our overall health. Here are ten main health benefits of fibre.
1. May Improve Digestive Health
Fibre is crucial for maintaining a healthy digestive system. By adding bulk to stool, it encourages regular bowel movements, which prevents constipation. [14] Furthermore, fibre helps food move smoothly through the intestines, reducing the risk of issues like bloating and indigestion. Soluble fibre, in particular, can form a gel-like substance that aids digestion by slowing down the movement of food, which can help the body absorb nutrients more effectively and ease digestive discomfort.
2. May Aid Weight Management
Adding more fibre into your diet can be an effective strategy for managing weight. [15] High-fibre foods tend to be more satisfying and filling, which can help reduce overall calorie intake by making you feel full for longer. This minimises the likelihood of overeating or snacking between meals. Additionally, the slower digestion of fibre means that energy is released more steadily, helping to stabilise blood sugar levels, which can further aid in weight control.
3. May Benefit Heart Health
Fibre significantly supports heart health by helping lower cholesterol levels. [16] Soluble fibre binds with cholesterol particles in the digestive system, preventing them from entering the bloodstream and leading to a reduction in ‘bad’ LDL cholesterol levels. A high-fibre diet may lower the risk of heart disease, stroke, and hypertension. Furthermore, maintaining healthy cholesterol levels can reduce plaque buildup in the arteries, promoting better circulation and overall cardiovascular health.
4. May Help Control Blood Sugar
Fibre benefits people who need to manage their blood sugar levels, especially those with diabetes. Soluble fibre slows the absorption of sugar in the bloodstream, helping to prevent sharp spikes in blood glucose after meals [17]. This stabilising effect on blood sugar levels can make it easier to control diabetes and prevent complications. For individuals without diabetes, a fibre-rich diet may help reduce the risk of developing type 2 diabetes by promoting healthy blood sugar regulation.
5. May Support Colon Health
A fibre-rich diet can significantly benefit colon health by promoting regular bowel movements, reducing the time wasted in the digestive tract, and helping prevent constipation [18]. Insoluble fibre, in particular, aids in keeping the colon clean, lowering the risk of developing colorectal cancer. Additionally, fibre helps maintain the balance of bacteria in the gut, which supports a healthy colon and reduces the likelihood of developing colon-related health issues.
6. May Enhance Gut Health
Fibre helps with digestion and improves gut health by acting as a prebiotic [19]. Prebiotic fibres feed the beneficial bacteria in the gut, promoting a healthy gut microbiome. A balanced gut microbiome is essential for proper digestion, immune function, and overall health. Fibre supports the growth of these good bacteria, which can help protect against infections, reduce inflammation, and improve nutrient absorption, all contributing to a well-functioning digestive system.
7. May Lower Risk of Chronic Diseases
Consuming adequate amounts of fibre has been linked to a reduced risk of several chronic diseases, including obesity, type 2 diabetes, and certain types of cancer. [20] Fibre helps lower inflammation, a key factor in developing many chronic conditions. By supporting healthy blood sugar and cholesterol levels, fibre also helps protect against heart disease and diabetes, making it an essential part of a preventative health strategy.
8. May Improve Nutrient Absorption
Fibre improves nutrient absorption by slowing digestion, allowing the body more time to break down and absorb vitamins and minerals from food. [21] This is particularly important for nutrients such as calcium, magnesium, and iron, which require adequate time in the digestive system for full absorption. A fibre-rich diet can ensure that your body makes the most of your nutrients, promoting better overall health and energy levels.
9. May Promote Hormonal Balance
Fibre can help regulate hormone levels by managing insulin and oestrogen levels. [22] Slowing down the absorption of sugar and fibre helps prevent insulin spikes, which is crucial for maintaining stable hormone levels. Additionally, fibre aids in the elimination of excess oestrogen from the body by binding with it in the digestive system, which is particularly beneficial for women who may be experiencing hormonal imbalances during menstruation or menopause. Incorporating fibre for women is essential for supporting these hormonal processes.
10. May Contribute to Skin Health
The benefits of fibre extend beyond internal health to support skin health. [23] By promoting a healthy digestive system, fibre helps the body eliminate toxins that could otherwise contribute to skin problems like acne or dullness. A fibre-rich diet can improve nutrient absorption, ensuring your skin receives the minerals and vitamins needed to stay healthy and radiant. Improved digestion and detoxification can lead to clearer, more vibrant skin over time.
Conclusion
Eating enough fibre is key for optimal health. A fibre-rich diet boosts digestion, helps with weight, and keeps the heart and colon healthy. It also fights chronic diseases and boosts overall health.
Supplements are a good option for those struggling to get enough fibre. At Nature’s Fix, we offer high-quality fibre supplements from trusted brands in various convenient forms—including fibre powder, tablets, capsules, and sachets. These can help fill the fibre gap in your diet.
FAQ
1. What are the benefits of fibre in the diet?
Eating enough fibre helps your digestive system work better. It also helps with weight control and keeps your heart healthy. A fibre-rich diet can lower blood sugar and cholesterol, improving overall health.
2. What types of fibre are there?
There are two main types of fibre. Soluble fibre dissolves in water and helps lower blood cholesterol and sugar. Insoluble fibre makes your stool bulkier, helping with regular bowel movements. Both are key to a healthy diet.
3. How does fibre support weight management?
Fibre helps you feel full for longer. This can lead to eating fewer calories, which is good for keeping a healthy weight.
4. Why is it important to have a high-fibre diet?
A high-fibre diet is vital for many reasons. It boosts digestive health, controls blood sugar and cholesterol, and reduces the risk of obesity and type 2 diabetes.
5. How can one increase their fibre intake?
Eat more fruits, vegetables, whole grains, legumes, nuts, and seeds for more fibre. Start adding these foods slowly to avoid digestive issues.
6. What are the potential risks of a low-fibre diet?
A low-fibre diet can cause constipation and increase the risk of chronic diseases. It may also lead to weight gain and poor digestive health. Long-term, it can affect your metabolism.
7. What are the potential side effects of fibre?
Potential side effects of fibre consumption include bloating, gas, stomach cramps, and changes in bowel movements, such as constipation or diarrhoea when consumed in excessive amounts.
8. Can fibre supplements be beneficial?
Yes, fibre supplements can help if you struggle to get enough fibre from food. You can explore fibre supplements from Nature’s Fix, where you’ll find fibre supplements from various trusted brands. Consult with a healthcare professional before taking any new supplement to ensure it meets your health needs.
References
1 – https://www.foodmanufacture.co.uk/Article/2024/02/20/solving-the-big-uk-fibre-gap
2 – https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolic-syndrome
3 – https://health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf
4 – https://www.healthline.com/nutrition/fiber-can-help-you-lose-weight
5- https://www.health.harvard.edu/heart-health/eat-more-fiber-rich-foods-to-foster-heart-health
6 – https://www.health.harvard.edu/staying-healthy/fiber-linked-to-lower-risk-for-chronic-disease-and-early-death
7 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
9 – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
10 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
11 – https://www.mountsinai.org/health-library/special-topic/soluble-vs-insoluble-fiber
12 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
14 – https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation/
15 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983/
16 – https://www.sciencedirect.com/science/article/pii/S0002916522042241/
17 – https://www.healthline.com/nutrition/blood-sugar-spikes/
18 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983/
19 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041804/
20 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
21 – https://www.medicalnewstoday.com/articles/324031/
22 – https://www.medicalnewstoday.com/articles/324031
23 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
