INCREASING FIBRE INTAKE

August, 2021

One of the health tips I often provide to patients is to increase fibre intake. It is mostly carbohydrates that are not completely digested or absorbed in the small intestine but may be fermented in the large intestine by resident microflora. Adequate dietary fibre is essential for digestive health and helps keep us feeling fuller for longer. In addition it promotes laxation, LDL cholesterol reduction and modulation of blood glucose. Fibre is also associated with a lower risk of heart disease, bowel cancer and Type 2 Diabetes Mellitus.

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Soluble Fibre 

Dissolves in water, slows the release of glucose, lowers LDL cholesterol levels and promotes beneficial bacteria for a healthy microbiome. Good sources include fruit, vegetables, oats, barley, seed husks, chia and flax seeds, psyllium, dried beans, lentils and peas.

Insoluble fibre

Absorbs water and is less likely to ferment which supports regular bowel movements and alleviates constipation. Sources include wholegrains, nuts, seeds, bran and the skin of fruit and vegetables.

The recommended daily intakes are:

14-28g per day for children (depending on age and gender)

25g per day for females
30g per day for males
28g per day during pregnancy 
30g per day during lactation

Always ensure adequate water intake.

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Some food sources

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Vegetables
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Avocado 6.7g in half
 Parsnip 5.6g in 1 cup 
Sweet potato 3.7g 1 cup 
Pumpkin 6.6g 1 cup
Carrot 7g in 1 cup 
Broccoli 2.2g 1 cup
Small potato 2.3g
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Fruit
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Medium apple with skin 3.3g  
Medium orange 3.1g
Raspberries 8g in a cup
Dried prunes 3g in 5
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Grains, seeds & legumes
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Chia 10.6g in 28g
Oats 4g 1 cup
Black beans 15g in 1 cup

Diversity is important, as a range of different types of fibre in your diet is essential to get the most health benefits.