Are You Getting Enough Dietary Fibre?

Fibre is the indigestible parts of plant foods from vegetables, fruits, grains, beans and legumes. It is a type of a carbohydrate that helps keep our digestive systems healthy.

What are the benefits of fibre?

• It is important for digestive health and regular bowel movements

• helps you feel fuller for longer

• Improves cholesterol and blood sugar levels

• Assists in preventing diseases such as diabetes, heart disease and bowel cancer.

How much fibre should you consume?

Recommended daily intake of fibre is 28g/day for females and 38g/day for males.

Type of fibre:

- Soluble fibre dissolves in water and slows the emptying process in our stomachs, which helps you feel fuller for longer. It also assists in lowering cholesterol and stabilising blood glucose levels. It is found in fruits, vegetables, oats, barley, seeds and legumes.

- Insoluble fibre doesn’t dissolve in water. Instead, it absorbs water to help soften the contents of our stools and support regular bowel movements. It also helps to keep us full and keep the gut microbiome environment healthy. It is found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.

- Resistance starch is unable to be digested or absorbed in the small intestine. Instead, it proceeds to the large intestine where it provides fuel for good bacteria and improves bowel health. Resistant starch is able to ferment, producing substances that keep the lining of the bowel healthy. It is found in undercooked pasta, under ripe bananas, cooked and cooled potato and rice.

Below is an example of a rough meal plan to meet daily dietary fibre requirements:

Breakfast

• Overnight oat and chia pudding with mixed berries and almonds.

Mid morning snack

• Pear and handful of raw nuts.

Lunch

• Chicken Salad with cabbage, mixed leaves, avocado, tomato, carrot, lentils, quinoa

Dinner

• Fish with steamed broccoli, brussel sprouts, baked potato (with skin on) and brown rice.