Fibre is a vital component of our diet that supports weight management, digestive health, and overall well-being by promoting regular bowel movements, preventing constipation, and maintaining a healthy gut microbiome. Fibre is a broad term for plants’ non-digestible, mostly carbohydrate substances. It is a carbohydrate that the body cannot digest, yet it nevertheless enters the digestive system and supports several bodily processes [1].
Trillions of microorganisms, referred to as gut flora, reside in the human stomach and are crucial to preserving our well-being [2]. These bacteria support important processes, including immune response, digestion, and brain health. Fibre nourishes these helpful bacteria. As a prebiotic, fibre promotes the development of “good” bacteria in the gut, lowering inflammation and improving digestive issues [2].
Key Takeaways:
- • Fibre promotes digestive health and weight management and supports a balanced gut microbiome.
- • Soluble and insoluble fibre provides unique benefits, such as blood sugar regulation and improved bowel regularity.
- • Proper hydration is essential for effective fibre intake and helps prevent digestive issues.
- • Fibre supplements can benefit individuals with difficulty meeting daily fibre needs through diet alone.
- • Combining fibre with probiotics helps nourish beneficial gut bacteria, enhancing digestion and immune function.
- • Adults are recommended to consume 30 grams of fibre daily to support overall health.
Types of Fibre
Dietary fibre is a unique type of carbohydrate that resists digestion[13], unlike other macronutrients like fats, proteins, and sugars. Instead of breaking down in the digestive tract, fibre passes through the stomach, small intestine, and colon largely undigested, ultimately exiting the body intact[4]. This quality allows fibre to play a significant role in digestive health, blood sugar management, and cholesterol regulation.
Fibre is classified into two primary types[13]:
1. Soluble Fibre
- • Dissolves in water, forming a gel-like substance.
- • Helps to lower blood cholesterol and regulate blood sugar levels.
- • Found in foods like oats, apples, citrus fruits, and legumes, which provide valuable heart health and glycaemic control benefits.
2. Insoluble Fibre
- • Does not dissolve in water.
- • It adds bulk to stool, promotes regular bowel movements, and prevents constipation.
- • Common sources include whole grains, nuts, seeds, and vegetables, all supporting digestive health.
Together, soluble and insoluble fibre play complementary roles in maintaining digestive health. By supporting bowel regularity, lowering cholesterol, and stabilising blood sugar, they collectively contribute to a well-functioning digestive system and broader metabolic health[4].
When and How to Consume Fibre
With or without water?
One effective way to consume fibre is by pairing it with water. Fibre absorbs water in the digestive system, making stools bulkier and easier to pass. Drinking enough water helps fibre move smoothly through the intestines and supports regular bowel movements. Fibre can lead to constipation without adequate hydration, so it’s important to balance fibre intake with plenty of water to ensure proper digestion [14]. Experts recommend that men consume 15.5 cups (3.7 litres) of water daily, while women should aim for 11.5 cups (2.7 litres) [18]. If you’re increasing your fibre intake, particularly through supplements, you may need to drink even more to maintain proper hydration and support digestion.
With or After food
When it comes to taking fibre with food or separately, the general recommendation is to consume fibre with meals. This is because fibre helps promote feelings of fullness, which can assist with weight management by preventing overeating. For example, whole grains, fruits, and vegetables in your meals can help slow digestion, keep you fuller for longer, and help regulate blood sugar levels [17].
When taking fibre supplements, they can be taken before or after meals, depending on your needs. Taking them before a meal may help you feel fuller and control your appetite while taking them after a meal can aid digestion. However, fibre supplements should always be taken with water, as they need liquid to work effectively. Without enough water, supplements like psyllium can become too dense, leading to digestive discomfort [17].
Best time of Day to Take Fibre Supplement
Morning: Starting your day with fibre supplements can be a refreshing boost for your digestive system. Taking them in the morning sets the stage for smooth digestion throughout the day, ensuring your gut stays happy and active from the get-go [16].
Night: For a different approach, taking fibre supplements at night allows your body to digest and absorb the fibre while you sleep. It gives your digestive system gentle care as you rest, helping support a healthy gut while recharging [16]. Both options can be effective, so choose the best time for your routine and lifestyle. Just remember to drink plenty of water with your supplement to aid digestion.
Fibre with Probiotics: A Perfect Pairing for Gut Health
Fibre and probiotics form a powerful combination for promoting gut health. Fibre acts as a prebiotic, fuelling the beneficial bacteria in your gut, while probiotics are live microorganisms that help maintain a balanced digestive system. Together, they enhance digestion, support nutrient absorption, and contribute to a healthy gut microbiome. Soluble fibre, in particular, is key to nourishing probiotics, helping them thrive and perform their essential functions[18]. To maximise this synergy, incorporate fibre-rich foods like whole grains, fruits, and vegetables, alongside fermented foods like yoghurt, kefir, and sauerkraut into your meals [20].
Best sources of fibre
Eating fibre-rich foods such as specific fruits, whole grains, legumes, and starchy vegetables can help to boost fibre intake per day. There are numerous tactics you can use in your diet, and if necessary, you can also take fibre supplements [5].
1. Food Sources
- Whole Grains: Oats, wholemeal bread, and wheat germ.
- Legumes: Kidney beans, chickpeas, and lentils.
- Fruits and Vegetables: Apples (with skin), berries, carrots, and leafy green [6].
2. Fibre Supplements
Supplements are an easy way to meet your fibre needs if you can’t consistently get enough from your diet. Typical forms consist of:
- Powders: Simple to incorporate into dishes, smoothies, or water.
- Capsules: Easy to take with you wherever you go.
- Gummies: A pleasant substitute for people who might struggle to take tablets.
When your diet falls short on fibre, Nature’s Fix offers a wide selection of the best fibre supplements from trusted brands, ensuring you can easily meet your daily intake goals with options that fit your lifestyle.
Types of Fibre supplement
For people who have trouble getting enough fibre from their diet, especially those who suffer from digestive disorders such as irritable bowel syndrome (IBS), there are a variety of fibre supplements available. These are a few typical kinds:
- Psyllium: Made from a herb resembling a shrub, it has soluble and insoluble fibres [7].
- Inulin: Soluble fibre derived from chicory root is prebiotic to support the growth of beneficial intestinal flora [7].
- Methylcellulose: Semisynthetic soluble fibre that plays a crucial role in the structure of plants [7].
- Wheat Dextrin: This soluble fibre is a byproduct of the milling process that arises from the hydrolysis of wheat [7].
- Maltodextrin: Soluble fibre fermented by good gut flora and resists digestion [7].
Choosing the right fibre supplement
– Understand Your Symptoms: Are you more bothered by the frequency or urgency of bathroom visits? Are your symptoms new or lifelong? These factors help determine the most suitable type of fibre supplement—whether it’s soluble or insoluble, pill or powder.
– Consider Underlying Conditions: Fibre supplements may not be ideal if you have certain medical conditions. It’s important to rule out serious issues, like colon cancer or inflammatory bowel disease, as 10–15% of people with digestive complaints may have underlying organic diseases [8].
– Personalised Approach: Fibre supplements aren’t a one-size-fits-all solution. Different fibre types offer unique benefits, so finding one that aligns with your specific symptoms is key.
– Ensure Your Symptoms Are Assessed: Healthcare experts take a cautious approach, assuming symptoms may indicate a serious condition until proven otherwise. Once serious conditions are ruled out, fibre supplements can become a helpful part of your treatment plan.
Always consult your healthcare expert before starting a fibre supplement to ensure it’s the right option for you and to rule out any underlying health issues [8].
Recommended Fibre Intake
The NHS recommends a daily fibre intake of 30 grams as part of a healthy, balanced diet. However, many individuals currently consume only about 20 grams per day. Exploring ways to increase fibre intake is crucial to promoting better health.
Although older teens and adults require more fibre in their diets than children do, children still require more than they do now:
- 2yr-5yr olds: 15 grams
- 5yr-11yr olds: 20 grams
- 11yr-16yr olds: 25 grams [3]
Reading nutrition labels and logging meals with apps are easy ways to keep track of your daily fibre intake. For those falling short of their daily requirements, fibre supplements such as those from Nature’s Fix can help bridge the gap between food and fibre needs. For instance, their fibre capsules or powders are convenient options to help you effortlessly reach your daily fibre intake targets.
Side Effects of Too Much Fibre/Fibre Supplement
Consuming too much fibre, whether from food or supplements, can lead to several side effects of fibre. These may include bloating, abdominal pain, and flatulence. Individuals may sometimes experience loose stools, diarrhoea, or even constipation. In addition to intestinal blockages, another possible consequence for those with Crohn’s disease is temporary weight gain. Furthermore, consuming too much fibre might drop blood sugar, which is crucial for diabetics to know. It’s critical to gradually increase fibre intake and maintain hydration to prevent these problems [9].
Conclusion
Understanding and maintaining a balanced fibre intake is fundamental to digestive health, metabolic regulation, and overall well-being. Incorporating soluble and insoluble fibre from natural sources, like fruits, vegetables, and whole grains, provides a broad range of health benefits that support regular digestion, balanced blood sugar levels, and healthy cholesterol. For those who find it challenging to reach the recommended daily intake, fibre supplements offer a convenient alternative, helping to bridge dietary gaps without compromising health goals.
When adding fibre to your routine, timing and hydration can make a noticeable difference. Consuming fibre-rich foods or supplements with water helps digestion, while fibre with meals enhances satiety and supports balanced blood sugar. Integrating fibre with probiotics also creates a beneficial synergy for gut health, fuelling healthy bacteria in the digestive tract.
At Nature’s Fix, you can find a wide selection of the best fibre supplements from various trusted brands, ensuring you have reliable options to support your fibre needs and health goals. Whether through whole foods or supplements, a mindful approach to fibre intake can bring lasting benefits.
FAQs:
1. What is fibre, and why is it important?
Fibre is a non-digestible carbohydrate found in plant-based foods. It is crucial for digestive health, helping regulate blood sugar levels, reduce cholesterol, and support healthy gut bacteria [2].
2. How much fibre should I consume daily?
For adults, a daily fibre intake of about 30 grams is advised. Children and teens have lower requirements based on age, ranging from 15 to 25 grams per day [3].
3. What are some good food sources of fibre?
Whole grains, legumes, beans, fruits, vegetables, and dried fruits are all excellent sources of dietary fibre. Incorporating these foods into your daily meals will help you reach your fibre goals [10].
4. What are the benefits of dietary fibre?
Dietary fibre promotes digestive health, supports weight management, regulates blood sugar, lowers cholesterol, improves metabolic function, enhances cardiovascular health, reduces cancer risk, and benefits the gut microbiome [11].
5. Should I consult a doctor before starting a fibre supplement?
It’s advisable to speak with your doctor before beginning a dietary supplement, particularly if you have digestive problems or underlying medical diseases like Crohn’s disease or IBS[8].
6. What is the difference between soluble and insoluble fibre?
Water-soluble soluble fibre lowers cholesterol and controls blood sugar. Constipation can be avoided, and regular bowel movements are encouraged by adding insoluble fibre to the stool [12].
Reference:
1 – https://www.bbcgoodfood.com/health/special-diets/spotlight-high-fibre-diets
2 – https://www.healthline.com/nutrition/why-is-fiber-good-for-you#TOC_TITLE_HDR_3
3 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
4 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
5 – https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber#TOC_TITLE_HDR_2
6 – https://www.ucsfhealth.org/education/increasing-fiber-intake
7 – https://www.healthline.com/health/digestive-health/whats-the-best-fiber-supplement#our-picks
8 – https://health.clevelandclinic.org/best-fiber-supplements
9 – https://www.healthline.com/health/food-nutrition/too-much-fiber#find-relief
10 – https://www.healthdirect.gov.au/high-fibre-foods-and-diet
11 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/#sec5-nutrients-12-03209
12 – https://www.healthline.com/health/soluble-vs-insoluble-fibre
13 – https://www.webmd.com/diet/compare-dietary-fibers
14 – https://www.benefiber.com/fiber-in-your-life/fiber-and-wellness/water-and-digestion/
15 – https://www.healthgrades.com/right-care/food-nutrition-and-diet/when-should-you-take-a-fiber-supplement
16 – https://www.bodyspec.com/blog/post/should_you_take_fiber_supplements_in_the_morning_or_at_night
17 – https://www.performancelab.com/blogs/prebiotic/should-i-take-fiber-before-or-after-a-meal
18 – https://www.thehealthychoice.net/fiber-and-probiotics-perfect-together/
19 – https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
20 – https://www.healthline.com/nutrition/8-fermented-foods
