Back to knowledge libraryFibre
What is Fibre?
Fibre is the name used for carbohydrates that naturally occur in plants. High fibre diets tend to be healthier as they include lots of fruit, vegetables, pulses, nuts, seeds and wholegrains. They also provide a variety of vitamins and minerals, that have multiple health benefits. The UK government recommends consuming 30g fibre per day to maintain a healthy balanced diet.
What is the role of Fibre?
Fibre is important to maintain a healthy digestive system and bodyweight. Consuming lots of high fibre foods like wholemeal bread, wholegrain pasta and rice, as well as drinking lots of water and being physically active, can help to prevent constipation. This is due to fibre adding bulk to stools by taking in water; this makes them softer so they move through the gut quicker and are easier to pass
A type of fibre called beta-glucan that is found in oats could aid lowering levels of cholesterol and blood sugar by lowering the increase in glucose levels after meals, this can reduce the risk of developing cardiovascular disease and type 2 diabetes. As high fibre diets can lower the risk of obesity and aid food moving quicker through the gut, they can also reduce the risk of developing bowel cancer.
What foods contain Fibre?
Certain foods contain more fibre than others; these tend to be wholemeal products such as granary bread, whole-wheat pasta and brown rice. Some breakfast cereals are high in fibre such as Weetabix, Shredded Wheat or porridge oats. Beans, lentils, chickpeas and skin on potatoes can also help to increase fibre intake. Fruits and vegetables also contribute to overall fibre intake, alongside nuts and seeds.
Further Resources:
References:
Public Health England (2016). Government Dietary Recommendations. Available at https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 28 Aug 2024].
National Health Service (2022). How to get more fibre into your diet. Available at https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/ [Accessed 28 Aug 2024].
Barber, T., Kabisch, S., Pfeiffer, A., and Weickert M. (2020). The health benefits for dietary fibre. Nutrients, 12(10). https://doi.org/0.3390/nu12103209
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.