Dietary fibre is a type of complex carbohydrate that keeps our digestive system healthy. It is found in plant-based food but not in animals or dairy products.
There are three different types of dietary fibre
Soluble fibre is found in vegetables, fruit, oats, barley and legumes.
Insoluble fibre is found in wholegrain bread and cereals, nuts, seeds, and the skin of fruit and vegetables.
Resistant starch is found in undercooked pasta, cooked and cooled potatoes and rice.
Dietary fibre and obesity. Eating more foods rich in fibre, especially soluble fibre can be an effective strategy to lose weight. Soluble fibre is a powerful natural appetite suppressant as it helps regulate hormones involved in appetite control. Dietary fibre acts as an appetite suppressant thus it is more likely to reduce calorie intake. Dietary fibre is also known to increase satiety as it slows stomach emptying and intestinal transit time thus keeping you fuller for longer.
Dietary fibre and cholesterol. Soluble fibre can reduce both "bad" LDL and overall cholesterol, by binding with cholesterol particles in your digestive system and moving them out of the body before they are absorbed.
Dietary fibre and type 2 diabetes. Dietary Fibre, particularly soluble fibre can slow the absorption of sugar and help improve blood sugar levels.
Dietary fibre and cardiovascular disease. A greater intake of dietary fibre may reduce the risk of developing cardiovascular disease through a variety of mechanisms, such as improving serum lipid concentrations, lowering blood pressure, and reducing inflammation.
Dietary fibre and breast cancer prevention. Higher fibre intake reduces breast cancer risk, suggesting that fibre intake during adolescence and early adulthood may be particularly important.
Dietary fibre and colon cancer prevention. Eating a variety of foods containing high fibre has a protective effect against colon cancer.
Dietary fibre and constipation. Dietary fibre together with water intake, softens the stool and makes it easy to defecate and has the potential to ease bowel movements.
All things are in moderation. Increase the amount of fibre in your diet gradually. A quick change from a low-fibre to a high-fibre diet can cause abdominal pain, bloating, cramps and gas. Drinking plenty of fluid at regular intervals is important to allow fibre to do its job properly.
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