BY CLAIR WHITTY
Fibre is one of the most overlooked nutrients in our diet, and it plays a vital role in maintaining overall health and preventing disease. It’s found only in plant-based foods. When we think of fibre we think of maintaining good digestion and healthy bowel function so that we don’t get constipated. This is important but fibre is essential to our health in many other ways.
There are two main types of fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance, helping to slow digestion, stabilise blood sugar levels, and lower cholesterol. Insoluble fibre adds bulk to stool and supports the smooth movement of food through the digestive tract, helping to prevent constipation.
A diet that is rich in fibre has been linked to a reduced risk of several chronic conditions, including heart disease, type 2 diabetes, and bowel disease as well as contributing to healthier cholesterol levels and blood sugar balance. It plays a role in weight management by promoting satiety, helping you feel fuller for longer and reducing overeating. Fibre supports a healthy gut microbiome by feeding beneficial bacteria. A healthy gut can influence immunity, mood, and crucially inflammation levels.
Many people I talk to fall short of the recommended daily intake. Adults should aim for around 25-30 fibre per day, yet most of us eat less than this. Increasing fibre can be simple, include more whole grains, oats, fruits, and vegetables, lentils, beans, nuts, seeds, psyllium husks, chia seeds, in your daily meals. For those of you who struggle there is a new refreshing drink out called Fibre Up. One can provides an amazing 50% of your daily allowance of fibre. It comes in three delicious flavours including my favourite, Raspberry and Lemonade.
If you can’t get enough fibre through food, then supplements can be a helpful addition. Products such as Viridian Complete Fibre Complex offer a blend of natural fibres to support digestive health. Optibac Bifido and Fibre combines fibre with beneficial bacteria, making it particularly useful for those with bloating or irregular digestion.
When increasing fibre, it’s important to do so gradually and drink plenty of water to avoid digestive discomfort. Adding more fibre to your diet might seem like a small thing but it is a simple yet powerful step towards better health.
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