The Facts About Fibre

Dietary fibre is the part of the plants we eat that we cannot fully digest, and although we do not ultimately keep it in our bodies it is still necessary for good health, but what is it really? There are two types of fibre, and most high fibre food contain both types.

Soluble Fibre: Is found mainly in plant cells, helps to lower cholesterol, and is found in fruits, vegetables, oat bran, barley, seed husks, flax seed, dried beans, lentils, peas, soymilk and soy products.

Insoluble Fibre: Is part of the structure of plant cell walls. This is the type of fibre that helps with digestion and aids conditions such as constipation. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.

So what does fibre actually do?

As fibre goes through your body it keeps your digestive system healthy, and lowers blood cholesterol and triglyceride levels. It also lowers your risk of colon cancer, heart disease and digestive problems, and improves blood sugar in people with diabetes.

Also, and perhaps most importantly, fibre is the thing that makes you feel full when you are eating, and it can control weight gain by helping to monitor your portion size.

How Can I Get more Fibre?

Fibre is present in many common foods and it is surprisingly easy to include healthy levels of fibre in your diet. Some easy ways to increase your dietary fibre include:

• Legumes are a great source of fibre so try to include legumes in as many dishes as you can. Why not try nachos or burritos with kidney beans instead of mince?

• Choose whole grain breads, cereals and crackers, and brown rice rather than their white alternatives, as these are higher in fibre.

• Add raisins, bananas, or strawberries to your breakfast cereal or why not eat them as a snack.

• Fibre is present in most fruits and veggies so try to have these as part of every meal, or whenever you can.

• Most fibre can be found in the skins of fruits and vegetables so try to eat them with the skins on whenever possible.

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