what is dietary fibre
What is dietary fibre?
Dietary fibre, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fibre isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body. Fibre is commonly classified as soluble (it dissolves in water) or insoluble (it doesn't dissolve):
• Soluble fibre. This type of fibre dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fibre is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
• Insoluble fibre. This type of fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre.
Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fibre. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fibre foods.
Benefits of a high-fibre diet
A high-fibre diet has many benefits, which include:
• Normalizes bowel movements. Dietary fibre increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fibre may also help to solidify the stool because it absorbs water and adds bulk to stool.
• Helps maintain bowel health. A high-fibre diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fibre is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the
Dietary fibre, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fibre isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body. Fibre is commonly classified as soluble (it dissolves in water) or insoluble (it doesn't dissolve):
• Soluble fibre. This type of fibre dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fibre is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
• Insoluble fibre. This type of fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre.
Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fibre. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fibre foods.
Benefits of a high-fibre diet
A high-fibre diet has many benefits, which include:
• Normalizes bowel movements. Dietary fibre increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fibre may also help to solidify the stool because it absorbs water and adds bulk to stool.
• Helps maintain bowel health. A high-fibre diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fibre is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the